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Vitamins And Minerals
Unlike protein, carbohydrates and fats, vitamins
do not yield usable energy when broken down.
They assist the enzymes that release energy from
carbohydrates, proteins and fats, but they do
not provide energy themselves. (thus, beware of
claims for "energy vitamins" or for diets that
replace foods with vitamin supplements)
Vitamins and minerals are widely available from
the natural foods we eat. So, before you reach
for the vitamin jar, try eating your vitamins
from natural foods.
Vitamins: What the vitamin does & Significant
food sources:
-
B1 (thiamin):
Supports energy metabolism and nerve
function. Found in: spinach, green peas,
tomato juice, watermelon, sunflower seeds,
lean ham, lean pork chops, soy milk.
-
B2 (riboflavin):
Supports energy metabolism, normal vision
and skin health. Found in: spinach,
broccoli, mushrooms, eggs, milk, liver,
oysters, clams.
-
B3 (niacin):
Supports energy metabolism, skin health,
nervous system and digestive system. Found
in: spinach, potatoes, tomato juice, lean
ground beef, chicken breast, tuna (canned in
water), liver, shrimp.
-
Biotin: Energy
metabolism, fat synthesis, amino acid
metabolism, glycogen synthesis. Widespread
in foods.
-
Pantothenic Acid:
Supports energy metabolism. Widespread in
foods.
-
B6 (pyridoxine):
Amino acid and fatty acid metabolism, red
blood cell production. Found in: bananas,
watermelon, tomato juice, broccoli, spinach,
acorn squash, potatoes, white rice, chicken
breast.
-
Foliate:
Supports DNA synthesis and new cell
formation. Found in: tomato juice, green
beans, broccoli, spinach, asparagus, okra,
black-eyed peas, lentils, navy, pinto and
garbanzo beans.
-
B12: Used in
new cell synthesis, helps break down fatty
acids and amino acids, supports nerve cell
maintenance. Found in: meats, poultry, fish,
shellfish, milk, eggs.
-
C (ascorbic acid):
Collagen synthesis, amino acid metabolism,
helps iron absorption, immunity,
antioxidant. Found in: spinach, broccoli,
red bell peppers, snow peas, tomato juice,
kiwi, mango, orange, grapefruit juice,
strawberries.
-
A (retinol):
Supports vision, skin, bone and tooth
growth, immunity and reproduction. Found in:
mango, broccoli, butternut squash, carrots,
tomato juice, sweet potatoes, pumpkin, beef
liver.
-
D: Promotes
bone mineralization self-synthesis via
sunlight. Found in: fortified milk, egg
yolk, liver, fatty fish.
-
E: Antioxidant,
regulation of oxidation reactions, supports
cell membrane stabilization. Found in:
polyunsaturated plant oils (soybean, corn
and canola oils), wheat germ, sunflower
seeds, tofu, avocado, sweet potatoes,
shrimp, cod.
-
K: Synthesis of
blood-clotting proteins, regulates blood
calcium. Found in: Brussels sprouts, leafy
green vegetables, spinach, broccoli,
cabbage, liver.
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