Vitamins And Minerals, What Each One Does For You.

 Learn what your body needs every day to survive...

Vitamins and Minerals are needed by the body every second of the day, if you want to live a long healthy life that is. But if not, then don't worry about any of this, and just resign yourself to living a life filled with pains, diseases and sicknesses. And since I know that no one likes to be weak, likes to live with pain, likes to suffer, likes to be miserable, then you my friend, need to learn as much as you can about vitamins and minerals that your body needs to consume in order for it to function at maximum efficiency. All because you have plans to work on, you have things to do, you have a great life to enjoy, and you even have other people who are depending on you to be loved, to be cared for, to be friends with and to spend time with. And so you don't have time to be sick,  nor can you afford  to waste your time, energy and money on buying medications or getting medical operations. So you have to get your much needed share of vitamins and minerals daily, so you can continue being at your best and contribute all that you can to this wonderful world, and make your mark, as well build your eternal legacy. James Dazouloute, Health Coach.

So with all that said, here is a short list of vitamins and minerals that you can use as a guideline, also as a knowledge base to know what to strive for with each ingredient.

Vitamins and Minerals - Uses and Sources
Vitamin A(whole)Needed for new cell growth, healthy skin, hair, and tissues, and vision in dim lightDark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.
Vitamin DPromotes absorption and use of calcium and phosphate for healthy bones and teethMilk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
Vitamin EProtects red blood cells and helps prevent destruction of vitamin A and Cmargarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables.
Vitamin KNecessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.Spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs.
Vitamin C (Ascorbic acid)An antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.Many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits
Thiamin (B1)Needed for energy metabolism and the proper function of the nervous systemWhole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts.
Riboflavin (B2)Needed for energy metabolism, building tissue, and helps maintain good vision.Dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.
Niacin (Vitamin B3)Needed for energy metabolism, proper digestion, and healthy nervous systemLean meats, liver, poultry, milk, canned salmon, leafy green vegetables
Vitamin B6(Pyridoxine)Needed for cell growthChicken, fish, pork, liver, kidney, whole grains, nuts, and legumes
Folate (Folic Acid)Promotes normal digestion; essential for development of red blood cellsLiver, yeast, dark green leafy vegetables, legumes, and some fruits
Cobalamin (Vitamin B12)Needed for building proteins in the body, red blood cells, and normal function of nervous tissueLiver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines
CalciumNeeded for healthy bones and teeth, normal blood clotting, and nervous system functioningDairy products (such as yogurt, milk, cheese), broccoli & other dark green vegetables, cabbage, kale, tofu, sardines & salmon, nuts, grains and beans
IronNeeded for the formation of hemoglobin, which carries oxygen from the lungs to the body cellsMeats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products
PhosphorusNeeded for healthy bones and teeth, energy metabolism, and acid base balance in the bodyMilk, grains, lean meats, yogurt, cheese, ice Cream, lentils, seeds, beans, nuts, chocolate, peanut butter, bran, food additives.
MagnesiumNeeded for healthy bones and teeth, proper nervous system functioning, and energy metabolismDairy products, meat, fish, poultry, green vegetables, legumes
ZincNeeded for cell reproduction, tissue growth and repairMeat, seafood, and liver, eggs, milk, whole-grain products
Pantothenic AcidNeeded for energy metabolismEgg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses, lobsters, organ meats, avocado, mushroom, lentils
CopperNeeded for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vesselsSeafood, nuts, legumes, green leafy vegetables, dried fruits (such as prunes and cocoa), yeast, organ meats, nuts, potatoes, grains, beans
ManganeseNeeded for enzyme structureWhole grain products, fruits and vegetables, tea
PotassiumMaintain fluid and electrolyte balance, support cell integrity, muscle contractions, nerve impulse transmissionMeats, milks, fruits, grains, vegetables, legumes
IodineRegulate growth, development and metabolismIodized salt, seafood, bread, dairy products
ChlorideMaintain fluid and electrolyte balance, proper digestionTable salt, soy sauce, processed foods
SodiumMaintain fluid and electrolyte balanceTable salt, soy sauce, processed foods
SeleniumWorks with Vitamin E as an antioxidantSeafood, meat, grains
ManganeseFacilitator of many cell processesWidely distributed in foods
FluorideFormation of bones and teethDrinking water, tea, seafood
ChromiumRelease of energy from glucoseMeat, unrefined foods, fats, vegetable oils
MolybdenumFacilitator of many cell processesLegumes, cereals, organ meats

 All The Little Things That Your Health Needs Right Now. Book By James Dazouloute --- Get More Info. Right Now: 
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Vitamins, minerals, Vitamins and minerals, What the body needs, Good vitamins, Nutrition, Nutrition source, what to eat
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