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Have you ever wondered what foods contain the vitamins, minerals and other nutrients your body needs to be well? We are in an age of health awareness, and I would like to help you understand the link between our foods and the nutrients they contain so you can have the information you need to make educated food choices. Keep in mind that if your diet is suboptimal, you may want to consider supplementing your diet with whole-food supplements. Notice I did not say "vitamins". The topic of vitamins and supplements will be discussed in a future blog.
In order to prevent this from being extremely long, I will create more than one in order to cover all the material. Thanks for reading :) I hope you find this useful.
(information sources: Why Do I Need Whole Food Supplements?; The New Optimum Nutrition Bible; Nutrient Reference)
Vitamin A: (animal sources) Milk, egg yolks, cheese, beef liver, fatty fish (salmon), yogurt.
Beta Carotene (Pro vitamin A: vegetarian sources) Carrots, sweet potatoes, spinach, corn, squash, peaches, collard greens, kale, sweet red peppers, tomatoes, watermelon, butternut squash, asparagus, beet greens, cantaloupe, broccoli, alfalfa, pumpkin seeds, papaya, pistachio nuts, sugar snap peas, cucumber, corn, onion, turnips, spinach, sunflower seeds, yam, prunes, kiwi, beets, green beans, raisins, blueberries, artichoke, walnuts, pecans, dates, almonds, strawberries, sea vegetables, buckwheat.
What is does: Vitamin A is needed for healthy skin. It protects against infections. It is an antioxidant and immune system booster. It protects against many forms of cancer and is essential for night vision. It is responsible for the health and maintenance of the mucous membranes.
Deficiency signs: Mouth ulcers, poor night vision, acne, frequent colds/infections, dry flaky skin, dandruff
What robs vitamin A: heat, light, alcohol, coffee and smoking
Vitamin B1 (thiamine): Unrefined whole grain cereals, wheat germ, wheat germ oil, brewer's yeast, brazil nuts, sunflower seeds, egg yolks, oatmeal, milk, peanuts, green peas, zucchini, fish, pumpkin seeds, peas, potato, sweet potato, cabbage, sesame seeds, watermelon, celery, onion, pine nuts, pecans, spinach, broccoli, brussels sprouts, dates, pinto beans, walnuts, brown rice, shiitake mushrooms.
What it does: Essential for energy production, brain function, and digestion. Helps the body make use of protein.
Deficiency signs: Tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, stomach pains, constipation, tingling hands, rapid heartbeat.
What robs vitamin B1: antibiotics, tea, coffee, stress, birth control pills, alcohol, alkaline agents such as baking powder, sulfur dioxide (preservative), cooking, and food refining/processing.
Vitamin B2 (riboflavin): Brewer's yeast, milk, yogurt, eggs, cheese, almonds, organ meats like beef liver, some leafy green vegetables, fish, pumpkin, asparagus, broccoli, turnips, lamb, sea vegetables, artichoke, honey, parsnip, beans, avocado, banana, button mushroom, dates, prunes, grapes, peanuts
What it does: Helps turn fats, sugars and protein into engery. Needed to repair and maintain healthy skin. Helps to regulate body acidity. Important for hair, nails and eyes.
Deficiency signs: Burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
What robs vitamin B2: Alcohol, birth control pills, tea, coffee, alkaline agents such as baking powder, sulfur dioxide (preservative), cooking and food refining/processing.
Vitamin B3 (niacin): Beef liver, red meat, fish, tuna, green vegetables, brewer's yeast, tofu, cereals, soybeans, wheat germ, wheat germ oil, chicken, eggs, peanuts, avocados, sesame seeds, cheese, zucchini and squash, turkey, asparagus, apricot, strawberries, lentils, macadamia nuts, pecans, pumpkin seeds, cantaloupe, mango, sesame seeds, orange, oats, cabbage, salmon, pistachio nuts, pine nuts, hazelnuts, sweet potato.
What it does: Essential for energy production, brain function and skin. Helps balance blood sugar and lower cholesterol levels. Also involved in inflammation and digestion.
Deficiency signs: Lack of energy, diarrhea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema or dermatitis.
What robs Vitamin B3: Antibiotics, tea, coffee, birth control pills and alcohol.
Vitamin B5 (pantothenic acid): Brewer's yeast, whole grains, meat, avocado, salmon, organ meats, egg yolks, peanuts, muscle meats, royal jelly, chicken, crude molasses, milk, strawberries, mushrooms, celery, squash, alfalfa sprouts, raspberries, sea vegetables, sweet potatoes, cantaloupe, beans.
What it does: Involved in energy production, controls fat metabolism. Essential for brain and nerves. Helps make anti-stress hormones (steroids), Maintains healthy skin and hair.
Deficiency signs: Muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety or tension, teeth grinding.
What robs Vitamin B5: Stress, alcohol, tea, coffee. Destroyed by heat and food processing.
Vitamin B6 ( pyridoxine): Brewer's yeast, wheat bran, wheat germ, avocados, bananas, organ meats, soybeans, eggs, fish, poultry, oats, peanuts, walnuts, carrots, sunflower seeds, brown rice, cabbage, spinach, cauliflower, brazil nuts, pinto beans, macadamia nuts, honeydew melon, bell pepper, grapes, beets, raisins, pecans, cashews, honey, brussels sprouts, pineapple, potato.
What it does: essential for protein digestion and utilization, brain function, and hormone production. Helps balance sex hormones (useful for PMS and menopause). Natural antidepressant and diuretic. Helps control allergic reactions.
Deficiency signs: Infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin.
What robs Vitamin B6: Alcohol, birth control pills, smoking, high protein intake, processed foods.
Vitamin B9 (folic acid): Beef liver, meats, brewer's yeast, rice bran, leafy greens, carrots, liver, tuna fish, salmon, eggs, whole grains, hazelnuts, cashews, avocados, sesame seeds, asparagus, brussels sprouts, garbanzo beans, kidney beans, cabbage, spinach, broccoli, sunflower seeds, kale, lentils, grapefruit, tomatoes, dates, cantaloupe, artichoke, swiss chard, lemon, green beans, radish, peas, soy, pumpkin, figs
What it does: Critical during pregnancy for the development of the brain and nerves. Always essential for brain and nerve function. Needed for utilization of protein and red blood cell formation.
Deficiency signs: Anemia, eczema, cracked lips, prematurely graying hair, anxiety or tension, poor memory, lack of energy, poor appetite, stomach pains, depression.
What robs Vitamin B9: High temperature, light, food processing, and birth control pills.
Vitamin B12 (cyanocobalamin): Oysters, sardines, tuna, cottage cheese, milk, cheese, eggs, shrimp, beef, turkey, chicken, salmon, natural tamari (Japanese soy sauce), tofu, sea vegetables, venison, clams, brewer's yeast, barley grass,
What it does: Needed for making use of protein, Helps the blood carry oxygen. Essential for energy. Needed fro the synthesis of DNA. Essential for nerves. Deals with tobacco smoke and other toxins.
Deficiency signs: Poor hair condition, eczema or dermatitis, mouth oversensitive to heat or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, pale skin.
What robs Vitamin B12: Alcohol, smoking, lack of stomach acid
Biotin: Egg yolks, sardines, brewer's yeast, beef liver, nuts, whole grain cereals, brown rice, mushrooms, peas, cauliflower, herring, milk, cabbage, oysters, sweet corn, watermelon, cashews, almonds, peanuts, brazil nuts, cherries, Tempeh, grapes, macadamia nuts, avocado, yogurt, oat bran, raspberries, bananas, sweet potatoes, onion, beans, pecans
What it does: Particularly important in childhood. Helps your body use essential fats, assisting in promoting healthy skin, hair, and nerves.
Deficiency signs: Dry skin, poor hair condition, prematurely graying hair, tender or sore muscles, poor appetite or nausea, eczema or dermatitis.
What robs Biotin: raw egg whites, which contains avidin (not significant in cooked egg whites), fried foods.
Interesting fact: The nose can smell 10,000 different scents
:)Karen
