VITAMINS

• Vitamin A: Essential for vision, immune function, and skin health; found in carrots and leafy greens.

• Vitamin C: Important for the growth and repair of tissues, immune function, and antioxidant protection; found in citrus fruits, strawberries, and bell peppers.

• Vitamin D: Supports calcium absorption for bone health, immune function; can be synthesized through sunlight, found in fatty fish and fortified dairy.

• Vitamin E: Acts as an antioxidant, helping to protect cells; found in nuts, seeds, and green leafy vegetables.

• Vitamin K: Key for blood clotting and bone health; found in green leafy vegetables and fermented foods.

• Vitamin B1 (Thiamine): Supports energy metabolism and nerve function; found in whole grains, beans, and pork.

• Vitamin B2 (Riboflavin): Important for energy production and skin health; found in dairy products, eggs, and green leafy vegetables.

• Vitamin B3 (Niacin): Supports metabolism and DNA repair; found in meat, fish, and whole grains.

• Vitamin B5 (Pantothenic Acid): Essential for fatty acid synthesis and energy metabolism; found in avocados, eggs, and whole grains.

• Vitamin B6 (Pyridoxine): Involved in amino acid metabolism and neurotransmitter production; found in poultry, fish, and potatoes.

• Vitamin B7 (Biotin): Important for carbohydrate and fat metabolism; found in eggs, nuts, and soybeans.

• Vitamin B9 (Folate): Crucial for DNA synthesis and cell division; found in leafy greens, legumes, and fortified grains.

• Vitamin B12 (Cyanocobalamin): Necessary for red blood cell formation and neurological function; found in animal products like meat, eggs, and dairy.

MINERALS

Major Minerals;

1. Calcium: Vital for blood health, nerve impulses, muscle contraction and relaxation, cell metabolism, bone health, growth and development.

2. Phosphorus: fluid and electrolyte balance, cell metabolism, bone health, growth and development; Essential for fluid balance, bone health, and cell metabolism.

3. Magnesium: Supports muscle contraction and relaxation, body defenses, cell metabolism, bone health.

4. Sulfur: Important for protein synthesis and enzyme function.

5. Sodium: nerve impulses, muscle contraction and relaxation, fluid and electrolyte balance; Important for nerve impulses, muscle contraction, and fluid balance.

6. Potassium: nerve impulses, muscle contraction and relaxation, fluid and electrolyte balance; Crucial for nerve impulses, muscle contraction, and maintaining fluid balance.

7. Chloride: nerve impulses, muscle contraction and relaxation, fluid and electrolyte balance; Aids in nerve impulses, muscle contraction, and electrolyte balance.

Trace Minerals;

1. Iron: blood health, body defenses, bone health; Essential for red blood cell production and oxygen transport in the body.

2. Zinc: blood health, body defenses, cell metabolism, bone health, growth and development; Key for immune function, cell metabolism, and wound healing.

3. Copper: blood health, body defenses, bone health; Supports iron metabolism and neurological function

4. Iodine: cell metabolism; Necessary for thyroid hormone production, influencing metabolism

5. Selenium: body defenses; Acts as an antioxidant, protecting cells from damage

6. Molybdenum: enzyme function and processing of sulfur-containing amino acids.

7. Fluoride: bone health; Protects against dental cavities and strengthens bone structure

8. Manganese: body defenses, bone health; Plays a role in bone formation, blood clotting, and reducing inflammation.

9. Chromium: cell metabolism; Enhances insulin action and is involved in carbohydrate, fat, and protein metabolism

Foods Rich in Vitamins and Minerals

Vitamins:

• Vitamin A: Carrots, sweet potatoes, spinach, kale.

• Vitamin C: Oranges, strawberries, kiwi, bell peppers.

• Vitamin D: Fatty fish (salmon, mackerel), fortified milk, egg yolks.

• Vitamin E: Almonds, sunflower seeds, spinach, avocados.

• Vitamin K: Kale, spinach, broccoli, fermented foods (like sauerkraut).

• Vitamin B1 (Thiamine): Whole grains, beans, pork, nuts.

• Vitamin B2 (Riboflavin): Dairy products, eggs, leafy green vegetables.

• Vitamin B3 (Niacin): Meat, fish, whole grains, legumes.

• Vitamin B5 (Pantothenic Acid): Avocados, eggs, whole grains, broccoli.

• Vitamin B6 (Pyridoxine): Poultry, fish, potatoes, bananas.

• Vitamin B7 (Biotin): Eggs, nuts, soybeans, whole grains.

• Vitamin B9 (Folate): Leafy greens, legumes, fortified cereals, avocados.

• Vitamin B12 (Cyanocobalamin): Meat, fish, dairy products, fortified cereals.

Minerals:

• Calcium: Dairy products (milk, cheese), leafy greens (kale, collard greens), fortified non-dairy milk.

• Phosphorus: Meat, fish, poultry, dairy products, nuts.

• Magnesium: Nuts (almonds, cashews), seeds, whole grains, spinach.

• Sodium: Table salt, processed foods, and condiments.

• Potassium: Bananas, oranges, potatoes, spinach, beans.

• Chloride: Table salt, tomatoes, lettuce, olives.

• Iron: Red meat, beans, lentils, fortified cereals.

• Zinc: Meat, shellfish, legumes, seeds, nuts.

• Copper: Shellfish, nuts, seeds, whole grains.

• Iodine: Iodized salt, dairy products, seafood.

• Selenium: Brazil nuts, seafood, eggs, grains.

• Molybdenum: Legumes, grains, nuts.

• Fluoride: Fluoridated water, tea, fish.

• Manganese: Whole grains, nuts, leafy vegetables, tea.

• Chromium: Meat, whole grains, fruits, vegetables.