Which foods contain which vitamins?
Do you know which foods contain which vitamins? Do you know which supplements you are deficient in? Are you sure you are getting enough? What are the nutrients that you really need? Take a printout of this list below and stick it on the fridge. It will help you maintain a healthy balanced diet and rectify some of your deficiencies.
*Vitamin A – in beef liver, carrots, sweet potatoes, pumpkin, mangoes
*Astragalus – is a tonic, increases stamina and endurance, protects against stress and antioxidant. Good for convalescence and immunity
*Brahmi – a nerve tonic with mild sedative. Improves memory, concentration and learning
*Vitamin B– in tuna, chicken, salmon, lamb, whole grains, eggs, leafy green vegetables
*Vitamin B3 – supports normal healthy energy production. Antioxidant to protect against protein oxidation and lipid peroxidation. It helps maintain circulation.
*Vitamin B5 – essential for energy production and stimulates adrenal glands, normal healthy skin and nerve production
*Inositol – has a calming effect. Important in formation of lecithin and in the metabolism of fats and cholesterol
*Vitamin B6 – important to breakdown of carbohydrates, fats and proteins. Releases glycogen for energy from the liver, muscles and energy production. Helps synthesize DNA and RNA and in producing red blood cells. Supports normal healthy skin, nerve function and cardiovascular function. Rids the body of excess fluid.
*Vitamin B12 – involved in protein, fat and carbohydrate metabolism, essential for production of healthy red blood cells and in DNA and RNA. Involved in fatty acid synthesis and production of energy. Also for the nervous system.
*Vitamin C – strong antioxidant, protects against free radical damage, necessary for collagen formation to maintain connective tissue and good wound healer. Helps in iron absorption – blackcurrants, red pepper, papaya, lemons, oranges, strawberries, kiwifruit, broccoli.
*Calcium – in almonds, Brazil nuts, cheddar cheese, Swiss cheese, brewers yeast, corn tortillas. Notice I did not say milk. Dairy is not really that good for the body.
*Vitamin D – mackerel, salmon, oysters, eggs, whole milk
*Vitamin E – antioxidant and maintains epithelial tissues including membranes and skin. Protects the nerves and other cells of the body – sunflower seeds, peanuts, sesame seeds, sardines, sweet potatoes, olive oil. Go easy on this vitamin if you have high blood pressure.
*Essential fatty acids – oily fish and oils such as flaxseed and sunflower oil
*Folic acid – synthesizes DNA and RNA. Essential for cell growth, digestion, energy production and formation of red blood cells as well as nerve function. Works with Vitamin B12.
*Glutamine – used in protein synthesis and energy production to support the nervous system and brain function
*Gotu kola – memory and concentration, musculoskeletal conditions. Antioxidant, nerve tonic
*Iron – lean red meat, cashew nuts, Brazil nuts, walnuts, cooked dried beans, pumpkin seeds.
*Korean ginseng – tonic to revitalize energies to perform in peak condition. Helps with fatigue and in physical and mental performance. Tonic for debility or declining concentration
*L – lysine – looks after nervous system and production of red blood cells
*Levocarnitine – Carnitine in used to produce bio energy for cardiac and skeletal muscle and in fat metabolism
*Magnesium – promotes normal coordination, muscles and cardiac health. Beneficial for cramps, spasm, aches and confusion.
*Potassium – helps normal function of the nervous and muscular system. Helps with mental fatigue.
*Schisandra – physical and mental performance. Helps with stress, memory, concentration and liver function
*Siberian ginseng – good for convalescence and recovery, boosts stamina and endurance.
*Taurine – found in heart and skeletal muscle. Antioxidant involved in fat digestion
*Withania – energises nervous system. Prevents stress related disorders and improves tolerance to stress and physical and mental endurance
*Zinc – Supports energy production, healthy skin and hair, eyes and night vision, immune function, wound healing and tissue repair – oysters, lamb, pecan nuts, Brazil nuts, egg yolk, oats, peanuts.