Vitamins, Minerals and the Food We Eat

This is a continuation of my previous blog:  "Vitamins, Minerals and the Foods We Eat"

Vitamin C: Citrus fruits, berries, melons, green leafy vegetables, tomatoes, red peppers, rose hips, broccoli, brussels sprouts, papaya, collard greens, soybeans, carrots, cauliflower, celery, winter squash, watermelon, kale, kiwi, chickpeas, okra, grapefruit, snow peas, shiitake mushroom, barley grass, green bell pepper, apple, cucumber, pear, summer squash, beets, figs, zucchini, walnuts, grapes, pecans, raisins...among many other sources.
     What it does: Strengthens the immune system and fights infection. Makes collagen, keeping bones, skin and joints firm and strong.  Antioxidant, detoxifying pollutants against cancer and heart disease. Strengthens vascular walls. Helps make anti-stress hormones and turns food into energy.
     Deficiency signs:  Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nosebleeds, slow wound healing, red pimples on skin.
     What robs vitamin C: smoking, alcohol, pollution, stress, fried food

Vitamin D: Natural sunlight (superior source), meat, fish, cod, oily fish, Nori, sardines and herring, egg yolks, milk (fortified with D), butter, goat milk, sunflower seeds, sweet potato, tuna, shiitake mushroom
     What it does: Supports bones, teeth, skeletal system, Immune system, skin disorders. May help with: colon cancer, alcohol withdraw, common cold, psoriasis, atherosclerosis, obesity, Celiac and Crohn's disase, Tuberculosis, Migraines
     Deficiency signs: Joint pain/stiffness, backache, tooth decay, muscle cramps, hair loss
     What robs Vitamin D: Lack of sunlight, fried food

Vitamin E: Wheat germ and wheat germ oil, unrefined expeller pressed vegetable or seed oils (Olive oil, sunflower oil, safflower oil, palm oil, peanut oil), avocado, whole wheat, soy, green leafy vegetables, spinach, eggs, whole grain cereals, almonds, hazelnuts, sunflower seeds, brussels sprouts, sesame seeds, buckwheat, garbanzo beans, wheat bran, seaweed, brown rice, watercress, oats, cauliflower, green beans, pistachio nuts, olives
     What it does: May help with PMS, menopause, cataracts, Parkinson's, Lupus, Depression, Heart disease, Alzheimer's disease, male infertility, chronic fatigue, high blood pressure. Antioxidant- protecting cells from damage, preventing blood clots, thrombosis, and atherosclerosis. Improves wound healing. Good for the skin.
     Deficiency signs: Lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
     What robs Vitamin E: High-temperature cooking, especially frying. Air pollution, birth control pills, excessive intake of refined or processed fats and oils.

Vitamin K: strawberries, spinach, alfalfa sprouts, asparagus, peas, broccoli, swiss chard, wheat, brussels sprouts, avocado, safflower oil, rye, oats, bell pepper, cauliflower, carrots
     What it does: controls blood clotting. Supports skeletal system, skin disorders, blood, bones, liver.
     Deficiency signs: easy bleeding, hemorrhage
     What robs Vitamin K: Antibiotics, In babies, lack of breast-feeding

                                                                  MINERALS:


Calcium: Milk, cheese, cottage cheese, yogurt, beef liver, green leafy vegetables, soybeans, wheat germ, tofu, sesame seeds, almonds, dried beans, broccoli, pecans, papaya, sugar snap peas, barley grass, raisins, buckwheat, goat milk, molasses, hazelnuts, green beans, pistachio nuts, pumpkin seeds, seaweed, orange, lemon, asparagus, beets, pine nuts, lentils, brewer's yeast, apricot
     What it does: Supports bones, teeth, skeletal system, blood, heart disorders, nervous system. Relieves aching muscles, maintains correct acid-alkaline balance, reduces menstrual cramps and tremors.
     Deficiency signs: Muscle cramps or tremors, insomnia, nervousness, joint pain, tooth decay, high blood pressure.
     What robs Calcium: Alcohol, caffeine, tea, lack of exercise, lack of stomach acid, excess fat or phosphorus hinder absorption, stress increases excretion.

Magnesium: peanuts, lentils, almonds, sesame seeds, sea vegetables, figs, green leafy vegetables, tofu, spinach, chocolate, flaxseeds, cabbage, brewer's yeast, wheat bran, cashews, celery seeds, sunflower seeds, kiwi, zucchini, butternut squash, cocoa, dates, macadamia nuts, wheat germ, prunes, grapefruit, olives, peaches, pinto beans, apricots, celery, raspberries, pears, cherries, grapes, alfalfa sprouts, plums
     What it does: Strengthens bones and teeth, promotes healthy muscles by helping them to relax, important for PMS, heart muscle and nervous system.  Essential for energy production. Supports skeletal system, digestive system and circulatory system
     Deficiency signs: Muscle tremors/spasms/weakness, insomnia, nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, depression, confusion, lack of appetite, calcium deposited in soft tissue (ie: kidney stones).
     What robs Magnesium: large amounts of calcium in milk products, proteins, fats

Iodine: all seafood, sea vegetables, sea salt, spinach, onions, prunes, grapes, asparagus, summer squash, banana, strawberries, cashews, persimmon, soybeans, lima beans, barley, carrots, brazil nuts, eggs
     What it does: May help with vaginitis, goiter, breast cancer. Supports reproductive, nervous, and respiratory systems, skin disorders, nails, hair

Potassium: sea vegetables, limes, yogurt, beets, scallops, honeydew melon, mustard greens, cantaloupe, clams, button mushroom, halibut, flaxseeds, tuna, salmon, watermelon, nectarine, brussels sprouts, almonds, cauliflower, lentils, brewer's yeast, asparagus, prunes, orange, apple, winter squash, eggplant, lemon
     What it does: Enables nutrients to move into and waste products to move out of cells. Promotes healthy nerves and muscles, maintains fluid balance in the body, relaxes muscles, helps secretion of insulin for blood sugar control to produce constant energy.  Maintains heart function, stimulates gut movements to encourage proper elimination. May help with osteoporosis, stroke, high blood pressure, asthma. Supports heart disorders, skeletal system, nervous system and respiratory system.
     Deficiency signs: Rapid irregular heartbeat, muscle weakness, irritability, nausea, vomiting, diarrhea, swollen abdomen, low blood pressure resulting from an imbalance of potassium to sodium ratio, confusion, mental apathy.
     What robs Potassium: Excess sodium from (table) salt, alcohol, sugar, diuretics, laxatives, corticosteroid drugs, stress.

Sodium: sea vegetables, alfalfa sprouts, seaweed, lentils, tofu, oats, grapes, raisins
     What it does: Maintains the body's water balance, preventing dehydration. Helps nerve functioning. Used in muscle contraction, including the heart muscle. Utilized in energy production. Helps move nutrients into the cells.
     Deficiency signs: Dizziness, heat exhaustion, low blood pressure, rapid pulse, mental apathy, loss of appetite, muscle cramps, nausea, vomiting, reduced body weight, headache
     What robs Sodium: Potassium and chloride counteract sodium, to keep a balance in the body

Zinc: Shrimp, pine nuts, red meats, sunflower seeds, macadamia nuts, cauliflower, pistachio nuts, sesame seeds, turkey, beets, coconut, beans, green beans, almonds, poultry, figs, grapes, pineapple, eggs, avocado, orange, peach, lentils, carrots, eggplant, pear, banana, walnuts, sea vegetables, wheat bran
     What it does: component of over 200 enzymes in the body, component of DNA and RNA, essential for growth.  Important for healing, controls hormones that are messengers from organs such as the testes and ovaries. Aids in coping with stress. Promotes a healthy nervous system and brain especially in the growing fetus.  aids bone and teeth formation, helps shine hair.  Essential for constant energy.
Supports endocrine system, immune system, reproductive system, digestive system, liver, skeletal system, prostate, teeth.   May help with anorexia, acne, male infertility, sinusitis, enlarged prostate, common cold, herpes, detoxification, HIV
     Deficiency signs: poor sense of taste of smell, white marks on more than two fingernails, frequent infections, stretch marks, acne or greasy skin, low fertility, pale skin, depression, loss of appetite.
     What robs zinc:  alcohol, excess sugar intake, stress, low protein intake, high calcium intake

                                                       ESSENTIAL FATTY ACIDS:

Omega 3's: (EPA, DHA)  salmon, mackerel, sardines, cod, and tuna.  The best plant sources are flaxseeds, flaxseed oil and walnuts
     What it does:  Promotes healthy heart, thins the blood. Reduction in systemic inflammation. Improves function of nervous system.  Promotes neurotransmitter balance and reception.  Relieves depression, schizophrenia, attention deficit, hyperactivity, and autism. Improves sleep and skin condition, helps balance hormones, reduces insulin resistance.
     Deficiency signs:  Dry skin, eczema, dry hair or dandruff, excessive thirst, excessive sweating, poor memory or learning difficulties, inflammatory health problems such as arithritis, high blood lipids, depression, PMS or breast pain, water retention
     What robs it: Frying, storage, food processing such as hydrogenation, smoking, alcohol.

Omega 6: (GLA) sesame, safflower, corn and olive oils
What it does: same as Omega 3
Deficiency signs: same as Omega 3
What robs it: same as Omega 3


The nutrients in our food are not limited to the items listed here.  For the sake of time, I did not include ALL minerals or micronutrients.  If any of you have a specific question, please contact me.
Thanks for reading!  I hope this helps you to choose nutrient-rich foods!  Your body will thank you, and in turn you will experience health, wellness and vitality :)

*Interesting fact: The most sensitive finger on the human hand is the index finger.
:) Karen