 Vitamins
and Minerals |
|
Vitamin
or Mineral
|
Where
is it found?
|
What's
it good for?
|
|
Vitamin
A
|
cheeses,
eggs, yogurt, butter, margarine, crab, oysters, salmon,
swordfish, tuna, bananas, peaches, apricots, nectarines,
chicken, broccoli, cabbage, carrots, chives, asparagus,
watercress, lettuces,
red peppers, peas, squash, sweet potatoes,
pumpkin, spinach,
all forms of tomato
|
- beautiful
skin
- vision
(especially at night)
- guards
against infection
|
|
Vitamin
B-Complex
|
whole
wheat flour, oatmeal, wheat germ, brown rice, soybean
products, dried beans and peas, brewer's yeast, almonds,
pecans, walnuts, avocados, beef, mushrooms, peanuts,
turkey, veal, pork, canned tuna, cheeses, skim milk,
yogurt
|
- beautiful
skin
- glorious
hair
- healthy
nervous system
- helps
release energy from carbohydrates, fats, and protein
|
|
Vitamin
C
|
oranges,
lemons, limes, pineapples, strawberries, cantaloupe,
tomatoes, green peppers, broccoli, blueberries, Brussels
sprouts, kale, calves' liver
|
- collagen
formation
- elastic
skin
- prevention
of wrinkles
- immune
system
|
|
Vitamin
D
|
fortified
milk, egg yolks, liver, tuna, salmon, cod-liver oil,
sunshine!
|
- strong
bones and teeth
- healthy
eyes
- involved
in calcium/ phosphorus metabolism
|
|
Vitamin
E
|
vegetable
oils, wheat germ, avocados, butter, roasted peanuts,
broiled salmon, whole-grain cereals, cabbage, spinach
|
- may
increase healing
- protects
vitamin A and essential fatty acids from oxidation
|
|
Unsaturated
Fatty Acids
|
wheat
germ, margarine, lecithin, nuts, sunflower and pumpkin
seeds, avocados
|
|
|
Vitamin
K
|
yogurt,
milk, eggs, spinach, kale, cabbage, cauliflower, liver,
potatoes, peas, whole-grain cereals
|
- proper
blood clotting
- normal
bone metabolism
|
|
Calcium
|
milk,
cheese, yogurt, mussels, sardines,clams, oysters,
dates, almonds, broccoli, chickpeas, rhubarb
|
- strong
bones and teeth
- transmission
of nerve impulses
- prevention
of
osteoporosis
- relaxing
|
|
Copper
|
oysters,
cherries, cocoa powder, chicken,dried beans, kidneys,
nuts, liver, drinking water
|
- maintains
hair color
- elastic
skin
- red
blood cells
- respiratory
enzymes
|
|
Iodine
|
fish,
oysters, kelp, sea salt, shrimp
|
- beautiful
hair
- thyroid
metabolism
- beautiful
skin
|
|
Iron
|
egg
yolks, liver, molasses, peaches, apricots, prunes,
raisins, shrimp, whole-grain breads,
red meats
|
- red
blood cells
- hair
- nails
|
|
Potassium
|
bran,
rye wafers, raisins, pecans, dried peaches, orange
juice, bananas, potatoes,almonds,
dried apricots
|
- acid-base
balance
- body
water balance
|
|
Sulfur
|
eggs,
beef, wheat germ, dried beans and peas, peanuts, clams,
cabbage, onions
|
- beautiful
skin, hair, and nails
|
|
Selenium
|
meat,
egg yolks, chicken, garlic, onions, tuna, brewer's
yeast
|
- elastic
skin
- works
with
vitamin E
|
source:
http://www.xdude.com
|
caribbeanedu.com
