Health

What makes most popular Vitamins and Minerals so valuable?

Fruits,vegetables,vitamins and minerals collage

Everyone has studied in the school that the vitamins and minerals are vital for our health. Consuming healthy foods such as fruits and vegetables is the best way yet to get vitamins and minerals.

Sometimes we forget why these nutrients are so important for our health and what makes them so valuable for us. Find out more about vitamins and minerals and their important role in maintaining good health.

 

What are the Vitamins and Minerals?

Vitamins and minerals are essential nutrients for our health. They convert food into energy and help heal wounds. These nutrients also boost our immune systems and repair cellular damage.

Both groups – the vitamins and minerals are vital for us, but let’s see why.

 

What are Vitamins?

Vitamins are known as “organic” since they always contain carbon. They are a group of nutrients, required for normal cell function, development and growth. There are 13 vitamins our body needs and they are either water-soluble or fat-soluble :

  • Vitamin A
  • Vitamin C (L-ascorbic acid, Ascorbic acid)
  • Vitamin D (Calciferol)
  • Vitamin E
  • Vitamin K
  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folate, Folic acid, Folacin)
  • Vitamin B12 (CobalaminCyanocobalamin)

The eight Vitamins with letter B form a group known as B-complex. If you are curious why some of the B –  vitamins are missing, then this article is for you: What Happened to Vitamins B4, B8, B10, and B11?                 B-complex vitamins and vitamin C are water-soluble. These vitamins are not stored in the body and must be replaced every day.                                                                                                                                                          The fat-soluble vitamins are easier for the body to store than water-soluble. The four fat-soluble vitamins are vitamins A, D, E, and K.

 

Popular Vitamins that Our body Needs

 

VITAMIN A

What is Vitamin A?

Vitamin A exists in two forms in foods: Carotenoids (which include beta-carotene) and Retinoids (which include retinol). Carotenoids are also known as Provitamin A carotenoids. Retinoids are popular as Preformed vitamin A.

Carotenoids vs. Retinoids

Carotenoids have greater amounts of vitamin A and they also act as antioxidants. Beta-carotene is what gives some fruits and orange vegetables heir hue. The body converts these plant pigments into vitamin A. Beta-carotene can easily be converted to vitamin A as needed.
Retinoids are well known for being the best does-it-all skin solution. The popular Retinol is in foods from animal sources such as eggs and dairy products, fish and meat (especially liver or kidneys).

 

What does Vitamin A do and What are the benefits of it?

Vitamin A is essential for our good vision, cell and bone growth and a healthy immune system. Vitamin A  keeps tissues and skin healthy and plays a role in our reproduction.

 

Sources of Vitamin A

Carotenoids can be found in plants such as carrots, dark and yellow vegetables, and fruits. Spinach and some other dark-green, leafy veggies also have a lot. Retinoids can be found in Eggs, Shrimp, Fish, Butter, Fortified milk, Cheddar cheese, Swiss cheese, Beef Liver.

Foods that are particularly high in Vitamin A

Among the Foods that are particularly high in Vitamin A are : Beef Liver, Lamb Liver, Liver products, Cod Liver Oil, King Mackerel,  Salmon, Bluefin Tuna, Goose Liver Pâté, Goat Cheese, Butter, Limburger Cheese, Cheddar, Camembert, Roquefort Cheese, Hard-Boiled Egg, Trout, Blue Cheese, Cream Cheese, Caviar, Feta Cheese.

Fruits and Vegetables that are particularly high in Vitamin A

Among the Fruits and Vegetables that are particularly high in Vitamin A are: Carrots, Sweet potatoes, Winter squash, Cantaloupe, Apricots, Spinach, Kale, Collard greens

 

Spices that are particularly high in Vitamin A

Among the Spices that are particularly high in Vitamin A are: Paprika, Red pepper, Cayenne and Chili powder

 

VITAMIN B1

What does Vitamin B1  do and What are the benefits of it?

Thiamin or Vitamin B1 promotes normal appetite, helps to release energy from foods and is important in maintaining a healthy nervous system function. Vitamin B1 is needed for healthy muscles, skin, hair, and brain. Thiamine was named B1 because it was the first B-complex vitamin to be discovered.

Same as all other vitamins of the B complex, Vitamin B1 is water-soluble.

Sources of Vitamin B1

Vitamin B1 can be found in Whole grains, Fat-free or Low-fat milk and Milk products, Oils and Beans. Good sources of Thiamin are a variety of Fruits, Vegetables, Protein Foods, Poultry, Eggs, Legumes (Beans And Peas), Lean Meats, Nuts, Seeds, And Soy Products. Pork, Fish, Beef, And Seafood.

 

Foods that are particularly high in Vitamin B1

Most nutritious foods contain some thiamin. Among the Foods that are particularly high in Vitamin B1 are Pork Chops, Ham, Soymilk, Beef, Liver, Dried milk, Nuts, Oats, Pork, Eggs, Seeds, Legumes, Sunflower Seeds, Flax Seeds, Sesame Seeds, Peanuts, Tofu, Tuna, Brewers Yeast.

 

Fruits and Vegetables that are particularly high in Vitamin B1

Among the Fruits and Vegetables that are particularly high in Vitamin B1 are Navy Beans, Black Beans, Barley, Dried Peas, Lentils, Pinto Beans, Lima Beans, Kidney Beans.

 

Spices that are particularly high in Vitamin B1

Among the Spices that are particularly high in Vitamin B1 are :  Cumin, Parsley, Coriander, Coriander, Poppy Seed, Mustard Yellow, Sage , Paprika, Rosemary , Thyme , Onion Powder, Garlic Powder, Dill, Fennel, Caraway, Chervil , Savory, Chili Powder, Nutmeg Ground, Celery, Anise, Red Pepper, Cayenne Pepper, Fenugreek, Mace, Marjoram , Spearmint , Curry Powder, Tarragon.

 


VITAMIN B2

What does Vitamin B2  do and What are the benefits of it?

Vitamin B2 (Riboflavin) helps us to convert food into energy. Riboflavin is needed for healthy hair, skin, blood, and brain.

 

Sources of Vitamin B2

Vitamin B2 (Riboflavin) can be found in Milk, Eggs, Yogurt, Cheese, Meats, Green leafy vegetables, Whole, and Enriched grains and Cereals.

 

Foods that are particularly high in Vitamin B2

Among the Foods that are particularly high in Vitamin B2 (Riboflavin) are Beef, Tofu, Milk, Fish,  Pork, Spinach, Almonds, Eggs, Tempeh, Almonds, Turkey.

 

Fruits and Vegetables that are particularly high in Vitamin B2

Among the Fruits and Vegetables that are particularly high in Vitamin B2 are : Cremini Mushrooms,Asparagus, Sea Vegetables, Collards, Beet Greens, Avocados, Collard Greens, Broccoli, Green Beans, Shiitake Mushrooms, Bok Choy, Turnip Greens, Kale, Mustard Greens, Bell Peppers, Soybeans, Green Peas, Sweet Potato, Winter Squash, Brussels Sprouts, Grapes, Cabbage, Carrots, Summer Squash, Romaine Lettuce, Cauliflower,Celery, Chili Peppers.

 

Spices that are particularly high in Vitamin B2

Among the Spices that are particularly high in Vitamin B2 (Riboflavin) are : Yeast, Miso, Parsley,Paprika,Red pepper, Basil, Chili powder, Thyme, Sage,Japanese pepper, Clove, Wasabi, Mustard, Curry powder, Black Pepper, Ginger, Garlic, Cinnamon, White Pepper, Nutmeg, Onion powder, Fruit vinegar, Rice vinegar, Grain vinegar.

 


VITAMIN B3

What does Vitamin B3  do and What are the benefits of it?

Helps convert food into energy. Important for healthy skin, brain, blood cells, and the nervous system. Vitamin B3 (nicotinic acid or niacin) occurs naturally in food. Niacin can also be made by our body from the amino acid tryptophan, with the help of B6.

 

Sources of Vitamin B3

Sources of Vitamin B3 are Meat, Poultry, Fish, Fortified Grains, Whole Grains, Mushrooms, Potatoes, Peanut Butter.

 

Foods that are particularly high in Vitamin B3

Among the Foods that are particularly high in Vitamin B3 (Nicotinic acid, Niacin) are Chicken, Liver, Tuna, Turkey, Salmon, Lamb, Anchovies, Pork, Beef, Sardines, Peanuts, Sunflower Seeds,  Shrimp, Brown Rice, Whole Wheat, Whole Grains, Fortified and Enriched Foods.

 

Fruits and Vegetables that are particularly high in Vitamin B3

Among the Fruits and Vegetables that are particularly high in Vitamin B3 (Nicotinic acid, Niacin) are : Spirulina (blue-green algae), Avocado, Mushrooms, Green Peas, Potatoes, Sweet Potatoes, Asparagus, Butternut Squash, Okra, Corn, Peas, Parsnip, Winter Squash, Pumpkins, Green Leafy Vegetables, Coffee, Tea.

 

Spices that are particularly high in Vitamin B3

Among the Spices that are particularly high in Vitamin B3 (Niacin, Nicotinic acid) are : Sisymbrium, Paprika, Sesame, Ginkgo nuts, Coriander, Tarragon, Red Pepper, Cayenne Pepper, Sunflower Seeds,  Parsley, Chili Powder, Breadfruit, Basil, Sesame, Spearmint, Fennel Seed, Sage, Chervil, Turmeric, Thyme, Mustard Seed, Oregano, Cumin Seed, Cottonseed, Marjoram, Savory, Caraway Seed, Flaxseeds (Linseeds),Celery Seed, Dill, Allspice,  Safflower Seed, Anise Seeds, Bay Leaf, Peppermint, Fresh Fenugreek Seed.

 


VITAMIN B5

What does Vitamin B5  do and What are the benefits of it?

Vitamin B5 also known as Pantothenic acid serves several bodily functions, such as converting food to energy and synthesizing cholesterol. This vitamin also helps our body to build neurotransmitters, form sex and stress-related hormones, red blood cells, and hemoglobin.

 

Sources of Vitamin B5

Sources of Vitamin B5 are wide variety of nutritious foods, including Egg yolk, Chicken, Fish, Lobster, Shellfish, Pork, Turkey, Duck, Beef,Cheese, Animal organs such as Liver and Kidneys, Whole grains, Cereals, Legumes, Seeds, Vegetables, Tomato products,Chestnuts, Milk, Yogurt, and Milk products. See more sources of Vitamin B5.

 

Foods that are particularly high in Vitamin B5

Among the Foods that are particularly high in Vitamin B5 (Pantothenic acid) are Chicken liver, Duck liver,  Beef liver, Shiitake Mushrooms, Salmon, Avocados, Lean Chicken Breast, Beef, Sunflower Seeds, Lean Pork Chops, Goose, Peanuts, Oats, Yeast (baker’s yeast). See more foods rich in Pantothenic acid (B5)

 

Fruits and Vegetables that are particularly high in Vitamin B5

Among the Fruits and Vegetables that are particularly high in Vitamin B5 are: Mushrooms, Avocado, Broccoli, Sweet Potatoes, Corn, Cauliflower, Kale, Lentils, Corn, Tomatoes, Brown rice, Chickpeas, Guava.

 

Spices that are particularly high in Vitamin B5

Among the Spices that are particularly high in Vitamin B5 (Pantothenic acid)  are Dill, Basil, Paprika, Rosemary, Spearmint, Peppermint, Mustard, Thyme, Garlic, Ginger, Mustard.

 


 

VITAMIN B6

What does Vitamin B6  do and What are the benefits of it?

Vitamin B6, also known as pyridoxine, plays key roles in sleep, appetite, and moods. This vitamin aids in lowering homocysteine levels and could reduce the risk of heart disease. Vitamin B6 Helps our body to produce red blood cells and influences the immune function and cognitive abilities.

 

Sources of Vitamin B6

Among the sources of Vitamin B6 are Meat, Fish, Poultry, Legumes, Tofu, and other Soy products, Potatoes, Blackstrap Molasses, Sesame Seeds, Sunflower Seeds, Raisins, Noncitrus fruits such as Watermelons and Bananas.

Foods that are particularly high in Vitamin B6

Among the Foods that are particularly high in Vitamin B6 are Milk, Ricotta cheese, Salmon, Tuna, Eggs, Chicken liver, Beef, Chicken, Tofu, Pork, Cereals, Pistachios, White Rice.

 

Fruits and Vegetables that are particularly high in Vitamin B6

Among the Fruits and Vegetables that are particularly high in Vitamin B6 are: Carrots, Spinach, Potatoes, Sweet potatoes, Green peas, Bananas, Chickpeas, Avocado, Pinto Beans, Watermelons, Onions, Spinach.

 

Spices that are particularly high in Vitamin B6

Among the Spices that are particularly high in Vitamin B6 are : Paprika, Chili Powder, Basil, Mint, Garlic Powder, Sage, Tarragon, Red  Pepper, Cayenne, Dill, Basil, Savory, Bay Leaf, Rosemary, Turmeric, Marjoram, Oregano, Chervil, Parsley, Curry Powder, Onion Powder, Thyme


 

VITAMIN B7

What does Vitamin B7  do and What are the benefits of it?

Vitamin B7 known as Biotin has essential metabolic functions. Without it, many enzymes do not work properly, and complications can occur, including varied diseases of the intestinal tract, skin, and the nervous system. Vitamin B7 is needed for healthy hair and bones and is formerly known as coenzyme R or vitamin H . This essential vitamin aids the body to convert food into energy and synthesize glucose. Biotin also helps make and break down some fatty acids.

 

Sources of Vitamin B7

Among the sources of Vitamin B7 (Biotin) are many foods, including Whole grains, Liver and other organ meats, Egg yolks, Soybeans, Fish, Nuts, Seeds, Milk, and Dairy products.

 

Foods that are particularly high in Vitamin B7

Among the Foods that are particularly high in Vitamin B7 (Biotin) are: Organ Meats, Brewer’s Yeast, Nutritional Yeast, Oats, Barley, Almonds, Fortified Cereals, Barley, Corn, Egg Yolks, Soy,  Royal Jelly, Wheat Bran, Bread, Milk, Cheeses (Cheddar cheese), Chicken, Salmon, Legumes,  Nuts, Pork, Pecans, Walnuts, Peanuts, Rice.

Fruits and Vegetables that are particularly high in Vitamin B7

Among the Fruits and Vegetables that are particularly high in Vitamin B7 (Biotin) are Green peas, Lentils, Avocado, Broccoli, Cauliflower, Mushrooms, Sweet Potato, Potatoes, Spinach, Bananas, Raspberries, Onions, Tomatoes, Carrots, Lettuce, Beetroot.

Spices that are particularly high in Vitamin B7

Among the Spices that are particularly high in Vitamin B7 are: Mustard, Basil, Red pepper, Paprika, Curry powder, Japanese pepper, Wasabi, Parsley, Black Pepper, Miso, Ginger, Garlic, Cinnamon.

 


 

VITAMIN B9

What does Vitamin B9  do and What are the benefits of it?

Vitamin B9 known also as Folic acid (Folate, Folacin) works with Vitamin B12 to help form red blood cells. Folate is important since it is needed for the production of DNA, which controls cell function and tissue growth. This vitamin helps prevent spine and brain birth defects if taken early in pregnancy. Vitamin B9 (Folic acid) may reduce heart disease risk and the risk of colon cancer. Offsets breast cancer risk among women who consume alcohol. Many foods are nowadays fortified with Vitamin B9.

 

Sources of Vitamin B9

Among the sources of Vitamin B9 (Folic acid) are Fortified Grains, Fortified Cereals, Asparagus, Okra, Leafy Greens, Beets, Beans, Lentils, Brussels sprouts, Turnip greens, Broccoli, Citrus Fruits, Orange juice, Tomato juice, Celery, Carrots.

 

Foods that are particularly high in Vitamin B9

Among the Foods that are particularly high in Vitamin B9 are Turkey Liver, Chicken Liver, Lamb Liver, Beef liver, Yeast extract spread, Wheat Germ, Pasta, Legumes, Corn, Sunflower seeds, Flax seeds, Peanuts, Almonds, Eggs, Soybean Sprouts.

 

Fruits and Vegetables that are particularly high in Vitamin B9

Among the Fruits and Vegetables that are particularly high in Vitamin B9 are : Arrowroot, Edamame, Lentils, Mango, Lettuce, Sweet Corn, Spinach, Asparagus, Okra, Spinach, Turnip greens, Brussels sprouts, Broccoli, Papaya, Black-eyed peas, Beets, Chickpeas, Banana, Kale, Arugula, Orange, Grapefruit, Lime, Lemon, Squash, Avocado, Celery,  Carrots, Green Beans, Escarole, Endive

 

Spices that are particularly high in Vitamin B9

Among the Spices that are particularly high in Vitamin B9 are :  Spearmint, Rosemary, Basil, Chervil, Coriander, Marjoram, Oregano, Sage , Tarragon, Thyme, Bay Leaf, Parsley, Onion Powder,  Curry Powder, Dill Weed, Peppermint, Rosemary, Paprika, Red Pepper, Cayenne, Chili Powder, Cloves, Saffron, Poppy Seed.


 

VITAMIN B12

 

What does Vitamin B12  do and What are the benefits of it?

Vitamin B12 (also known as CobalaminCyanocobalamin) aids in making new cells and breaking down some fatty and amino acids. Besides helps the human body to make red blood cells and DNA. Vitamin B12 assists in lowering homocysteine levels and may lower the risk of heart disease. Cobalamin (Vitamin B12) protects nerve cells and encourages their normal growth

Sources of Vitamin B12

It is interesting to know that there are no plant-derived foods that can provide a sustainable amount of Cobalamin (Vitamin B12). Among the sources of Vitamin B12 are Clams, Beef Liver, Meat, Poultry, Milk, Cheese, Eggs, Fish, Fortified Cereals, Fortified Soymilk.

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Foods that are particularly high in Vitamin B12

Among the Foods that are particularly high in Vitamin B12 are : MollusksClams, Oysters, Crab, Animal Liver and Kidneys, Clams, Sardines, Beef, Fortified Cereal, Tuna, Mackerel, Fortified Nutritional Yeast, Lamb, Trout, Salmon, Yogurt, Milk and Dairy Products, Ham, Fortified Non Dairy Milk, Eggs, Haddock, Chicken.

Fruits and Vegetables that are particularly high in Vitamin B12

Vitamin B12 is naturally found only in animal foods. There are no Fruits and Vegetables that contain a sustainable amount of Vitamin B12. For this reason, vegetarians are considered an at-risk group for vitamin B12 deficiency. Vegetarians can use alternative sources for obtaining Vitamin B12.

 

Spices that are particularly high in Vitamin B12

Vitamin B12 can be found only in animal foods. There are no Spices that contain a sustainable amount of Cobalamin.

 


VITAMIN C

What is Vitamin C?

Vitamin C is also known as Ascorbic acid and L-ascorbic acid and it was the first vitamin to be chemically produced. The ascorbic acid is an excellent antioxidant and is required for the functioning of several enzymes. Vitamin C is vital for the proper operation of our immune systems.

 

What does Vitamin C do and What are the benefits of it?

Vitamin C is a water-soluble vitamin, needed for normal growth and development. It helps the body to produce collagen, a connective tissue that knits together wounds and supports blood vessel walls. Vitamin C acts as an antioxidant, neutralizing unstable molecules that can damage cells,  and boosts the immune system. Apart from the above mentioned, the Ascorbic acid (Vitamin C ) also :

  • Promotes bone health;
  •  It is important for promoting healthy gums and teeth;
  • Provides resistance against certain pathogens ;
  • It improves the body’s iron absorption;
  • Fights infections and helps healing wounds;

 

Sources of Vitamin C

Among the sources of Vitamin C are: Fruits, Fruit Juices (Especially Citrus), Potatoes, Broccoli, Bell Peppers, Brussels Sprouts, Spinach, Strawberries, Tomatoes.

Foods that are particularly high in Vitamin C

 Among the Foods that are particularly high in Vitamin C are : Kakadu plums, Acerola Cherries, Rose Hips, Chili Peppers, Guavas, Sweet Yellow Peppers, Blackcurrants, Thyme, Parsley, Mustard Spinach, Kale, Kiwifruits, Broccoli, Brussels Sprouts, Lemons, Lychees, Persimmons, Papayas, Strawberries, Oranges, Bell Peppers, Pineapples, Cantaloupe, Cauliflower, Tomatoes,Dark leafy greens,Mustard greens,Chard.

Fruits and Vegetables that are particularly high in Vitamin C

Among the Fruits and Vegetables that are particularly high in Vitamin C are : Mustard Spinach, Kale, Broccoli, Brussels Sprout, Bell Pepper, Sweet Yellow Pepper, Cauliflower, Tomato,Chili Pepper,Mustard greens,Swiss Chard,Dark leafy greens, Kakadu plum, Acerola Cherry, Rose Hips,  Guava, Blackcurrant, Lemon, Lychee, Persimmon, Papaya, Strawberry, Orange,Pineapple, Cantaloupe, Kiwi.

Spices that are particularly high in Vitamin C

Among the Spices that are particularly high in Vitamin C are : Coriander, Thyme, Parsley, Dill Weed, Cloves, Saffron, Red Pepper, Cayenne Pepper, Paprika, Chili, Basil, Rosemary, Marjoram, Chervil, Dill Weed, Oregano, Savory, Tarragon, Bay Leaf, Sage, Peppermint, Turmeric, Horseradish, Rosemary, Anise Seed, Caraway Seed, Cardamom, Coriander, Dill Seed, Fennel Seed, Mace, Black Pepper, White Pepper, Basil, Celery Seed, Garlic.

 


VITAMIN D

What is Vitamin D?

Vitamin D known also as Calciferol helps for forming bones and teeth. Calciferol maintains normal blood levels of calcium and phosphorus, which strengthen bones. Vitamin D plays a significant role in metabolism.

What does Vitamin D do and What are the benefits of it?

Vitamin D actually represents a group of fat-soluble secosteroids. In the human body, the most important compounds in this group of vitamins are the vitamins D2 and D3. Vitamin D2 and Vitamin D3 can be ingested from the diet and from supplements. Vitamin D is responsible for increasing the absorption of Calcium, Phosphate, Magnesium and multiple other biological effects. Calciferol can help protect against infections by keeping our immune systems healthy and also protect older adults against osteoporosis. Vitamin D is super beneficial, especially when it comes to brain function, bone strength, weight-loss, and skin health.

The major natural source of this vitamin is sun exposure (Ultraviolet B radiation). Only a few foods contain Vitamin D. Calciferol is fat-soluble, which means our body can absorb it when taken with higher-fat foods. This also means that our bodies can store extra amounts of vitamin D.

 

Sources of Vitamin D

 Among the sources of Vitamin D, known also as the “sunshine vitamin” are Fortified milk, Margarine, Fortified cereals, Fatty fish, Red meat.

Foods that are particularly high in Vitamin D

Among the Foods that are particularly high in Vitamin D are Wild Salmon, Sardines, Tuna, Mackerel, Halibut, Trout, Herring, Oysters, Shrimp, Caviar, Canned fish, Cheese, Eggs, Vitamin D fortified milk, Vitamin D fortified cereal, Vitamin D fortified Margarine , Orange juice, Soy milk, Yogurt, Beef liver, Calf liver, Egg yolks, Chanterelle Mushrooms, Shiitake Mushrooms, Maitake mushrooms, Portabella mushrooms, Cremini Mushrooms, Fortified Tofu, Pork Chops, Deli meat, Oats, Butter, Sour cream, Emu oilSalami and sausages.

 


VITAMIN E

What is Vitamin E?

 

What does Vitamin E do and What are the benefits of it?

Vitamin E is an oxidant and nutrient that’s important to vision, reproduction, and the health of your blood, brain, and skin. This vitamin helps maintain healthy eyes and skin and strengthen the body’s immune system against illness and infections.

Sources of Vitamin E

 Among the natural sources of Vitamin E are many foods including Eggs, Meat, Cereals, Poultry, Fruits, Nuts, Seeds, Vegetables, Vegetable oils, Wheat germ oil. Vitamin E is also available as a supplement.

 

Foods that are particularly high in Vitamin E

 Among the Foods that are particularly high in Vitamin E are : Wheat germ oil, Sunflower seeds, Almonds, Sunflower oil, Safflower oil, Hazelnuts, Peanut butter, Peanuts, Corn oil, Soybean oil, Abalones, Rainbow Trout, Atlantic Salmon, Brazil Nuts, Fish Roe, Goose Meat, Snails, Crayfish, Octopus, Lobster, Cod, Pine Nuts, Pumpkin Seeds, Pistachios, Pecans, Cashew Nuts.

 

Fruits and Vegetables that are particularly high in Vitamin E

Among the Fruits and Vegetables that are particularly high in Vitamin E are : Spinach, Broccoli, Kiwifruit, Mango, Tomato,  Mamey Sapote, Red Sweet Pepper, Avocado, Turnip Greens, Blackberries, Black Currants, Cranberries, Olives, Apricots, Raspberries, Beet Greens, Butternut Squash, Mustard Greens, Asparagus, Swiss Chard, Collards.

 

Spices that are particularly high in Vitamin E

Among the Spices that are particularly high in Vitamin E are : Paprika, Red, Pepper, Cayenne Chili, Curry, Oregano, Ginger, Cloves, Basil, Sage, Thyme, Parsley, Cumin, Turmeric, Mustard, Caraway, Cinnamon, Poppy, Marjoram, Celery, Coriander, Capers, Basil, Black, Pepper, Garlic Powder, Onion, Powder, Horseradish.

 


VITAMIN K

What is Vitamin K?

Vitamin K is a fat-soluble vitamin and its name “K” is derived from the German word “koagulation” which means coagulation. This vitamin is an important nutrient that has a vital role in blood clotting, heart and bone health.

What does Vitamin K do and What are the benefits of it?

Vitamin K activates calcium and proteins essential to blood clotting. This vitamin is essential for bone metabolism, regulation of various cellular functions and prevention of vessel mineralization. Vitamin K  may help prevent hip fractures. Without vitamin K, our bodies cannot produce prothrombin, a clotting factor that is required for both blood clotting and bone metabolism.

Naturally occurring forms of vitamin K include Vitamin K1(phylloquinone) and Vitamin K2 (a family of molecules called menaquinones). Vitamin K1 is obtained from plants and it is the main type of dietary vitamin K. Vitamin K2 is a lesser source and is mainly obtained from animal-based foods such as eggs, meats, cheeses, fermented foods and synthesized by bacteria. When people eat food containing vitamin K1, bacteria in the large intestine convert it to its storage form, vitamin K2.

 

Sources of Vitamin K

 Among the sources of Vitamin K are Cabbage, Eggs, Milk, Liver, Spinach, Broccoli, Collards, Sprouts, Kale,  and other Green Vegetables.

Foods that are particularly high in Vitamin K

 Among the Foods that are particularly high in Vitamin K are : Kale, Mustard Greens, Swiss Chard, Collard Greens, Natto, Spinach, Broccoli,  Brussels Sprouts, Beef Liver , Pork Chops, Chicken, Goose Liver Paste, Green Beans, Bacon, Prunes, Kiwi, Soybean Oil, Hard Cheeses, Jarlsberg Cheese, Avocado, Green Peas, Soft Cheeses, Edam Cheese, Blue Cheese, Cashews, Hazelnuts,  Ground Beef, Pork Liver, Duck Breast, Beef Kidneys,  Egg Yolk, Cheddar, Chicken Liver, Cream, Walnuts, Whole Milk, Butter, Pecans, Pine Nuts.

 

 

Fruits and Vegetables that are particularly high in Vitamin K

Among the Fruits and Vegetables that are particularly high in Vitamin K are : Kale, Mustard Greens, Swiss Chard, Beet Greens, Parsley, Spinach, Broccoli, Brussels Sprouts, Cabbage, Prunes, Kiwi, Avocado, Blackberries, Blueberries, Pomegranate, Figs, Tomatoes, Grapes, Red Currants, Green Beans, Green Peas, Soybeans, Sprouted Mung Beans, Red Kidney Beans

Spices that are particularly high in Vitamin K

Among the Spices that are particularly high in Vitamin K are Thyme, Sage, Basil, Parsley, Coriander, Oregano, Marjoram, Black Pepper, Cloves, Chili, Curry Powder, Red Pepper, Cayenne, Paprika, Cinnamon, Turmeric, Mustard  Yellow, Cumin, Onion, Ginger, Garlic.

 


What are Minerals?

Minerals are solid, naturally occurring inorganic substances (chemical compounds), usually of a crystalline form. Minerals are not produced by life processes but as a result of geological processes.

In human body Minerals are necessary for three main reasons:

  • They help to turn the food we consume into energy ;
  • The minerals are required for controlling body fluids inside and outside cells ;
  • Minerals participate in building strong teeth and bones ;

Same as it is with the vitamins, a healthy balanced diet must provide all the minerals our body needs to work properly. The five essential minerals that our body needs include Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium.

All the other elements in a human body are known as “Trace Elements”. The major trace elements that have a particular biochemical function in our bodies are Sulfur, Iron, Chlorine, Copper, Zinc, Manganese, Molybdenum, Iodine, Selenium, Cobalt, Fluoride, Silicon.

 

CALCIUM

What is Calcium?

Calcium is a necessary mineral that builds and protects our teeth and bones, and it helps our bodies in regulating muscle contractions, including our heartbeat.

What does Calcium do and What are the benefits of it?

Calcium (Ca) helps maintain healthy blood pressure, muscle relaxation, and contractions. It plays a role in hormone secretion and enzyme activation. Also helps nerve impulse transmission and blood clotting.

Sources of Calcium

The important sources of Calcium include Yogurt, Milk, Cheese, Tofu, Soybeans, Soy milk, Almonds, Sardines, Salmon, Leafy Green vegetables, Perch, Rainbow trout, Fortified Cereals, Fortified Orange Juice, Enriched Foods such ss Bread, Grains, and Waffles.

Foods that are particularly high in Calcium

Majority of people receive the most calcium from dairy foods – milk, yogurt, and cheese. Among the other foods that are particularly high in Calcium are Sardines, Salmon, Perch, Rainbow trout, Poppy seeds, Sesame seeds, Celery seeds, Chia seeds, Soy milk, Almonds,  Tofu,  Sunflower seeds, Whey Protein, Brazil nuts.

Fruits and Vegetables that are particularly high in Calcium

Among the Fruits and Vegetables that are particularly high in Calcium are Broccoli, Turnips Sweet potatoes, Mustard greens, Spinach, Collard greens, White beans, Soybeans, Okra, Butternut squash, Arugula, Lentils, Broccoli rabe, Edamame, Kale, Rhubarb, Amaranth, Cabbage, Bok choy, Figs (dry).

 

Spices that are particularly high in Calcium

Among the Spices that are particularly high in Calcium are Salt, Basil, Savory, Celery seed, Cinnamon, Stinging nettle, Majoram, Dill, Thyme, Chervil, Parsley, Sage, Spearmint, Oregano, Fennel seed, Poppyseed, Bay leaf, Cumin seed, Corriander seed, Caraway seed, Cloves, Anise, Chia seeds, Sunflower seeds, Sesame seeds.

 


 PHOSPHORUS

What is  Phosphorus?

Phosphorus (P) is the second most plentiful mineral in our bodies after Calcium and is about one percent of it.

What does  Phosphorus do and What are the benefits of it?

Phosphorus (P) is an essential element for many important processes in the body.

In combination with Calcium (Ca), Phosphorus is necessary for the formation of teeth and bones. It helps our bodies to protect the teeth and the bones and is part of RNA and DNA. It is also needed for the body to convert food into energy. Besides Phosphorus is needed for the body to make protein for the maintenance, and repair of tissues and cells, and for the growth.

 

Sources of  Phosphorus

The main sources of Phosphorus for our body include a wide variety of foods, including milk and dairy products, fish, meat, liver, poultry, eggs, green peas, potatoes, almonds, broccoli.

 

 Foods that are particularly high in  Phosphorus

 Among the Foods that are particularly high in  Phosphorus are : Sardines, Beef (Liver and bottom round), Yogurt, Salmon, Haddock, Pork (loin), Tuna, Milk, Veal, Cod, Ricotta cheese, Chicken, Cereals, Pasta, Lentils, Beans, Blackeyed peas, Dried peas, Potato, Artichokes, Avocado, Raisins, Soybeans, Flaxseeds, Oats, Navy beans,  Pinto beans, Quinoa, Swiss cheese .

 

Fruits and Vegetables that are particularly high in  Phosphorus

Among the Fruits and Vegetables that are particularly high in  Phosphorus are Soybeans, Edamame, Lentils, Beans, Navy beans, Pinto beans, Peas,  Blackeyed peas, Dried peas, Potato, Artichokes, Avocado, Corn, Rutabaga,  Squash.

 

Spices that are particularly high in  Phosphorus

Among the Spices that are particularly high in  Phosphorus are Poppy seeds, Yellow Mustard, Caraway, Celery, Dill, Cumin, Basil, Fennel, Coriander leaf, Chervil, Anise, Garlic, Coriander, Parsley, Curry, Paprika, Onion, Tarragon, Marjoram, Chili, Fenugreek, Red Pepper, Cayenne, Dill, Spearmint, Turmeric.

 


 

 POTASSIUM

What is  Potassium?

Potassium is one of the most significant minerals in the human body. It helps regulate muscle contractions, fluid balance, and nerve signals.

What does  Potassium do and What are the benefits of it?

The Potassium balances fluids in the body and it is needed for muscle contractions. Getting enough potassium may benefit bones, while a diet rich in potassium seems to lower blood pressure. The Potassium helps send nerve impulses and maintain a steady heartbeat.

Sources of  Potassium

The top dietary sources of Potassium (K) are meat, milk, fruits, vegetables, grains, legumes.

 Foods that are particularly high in  Potassium

Among the Foods that are particularly high in  Potassium are : Nuts, Beans And Legumes, Potatoes,Sweet potatoes,Beets, Most Dairy Products, Yogurt, Avocados,Clams, Sunflower Seeds, Salty Foods,Cooked Spinach, Atlantic Salmon, Processed Meats, Bran And Whole Grains,Prunes,Spinach, Cantaloupe,Raisins,Swiss Chard, Acorn Squash, Coconut(Water), Honeydew,Bananas,Tomatoes, Zucchini, Parsnips, Vegetable Juices, Soybeans, Lentils, Kidney Beans, Split Peas,Watermelon, Almonds, Bananas, Apricots, Oranges,Lima Beans

 

Fruits and Vegetables that are particularly high in Potassium

Among the Fruits and Vegetables that are particularly high in Potassium are Apricots, Grapefruit , Broccoli, Mushrooms, Peas, Cucumbers, Eggplant,Pumpkins, Leafy greens, Potatoes,Sweet potatoes,Beets, Avocados, Spinach, Prunes, Spinach, Cantaloupe, Raisins, Swiss Chard, Acorn Squash, Coconut , Bananas, Apricots, Oranges,Lima Beans, Honeydew,Bananas,Tomatoes, Zucchini, Parsnips, Soybeans, Lentils, Kidney Beans, Split Peas,Watermelon.

 

Spices that are particularly high in  Potassium

Among the Spices that are particularly high in  Potassium are Cayenne pepper, Garlic, Chervil, Parsley, Dill, Basil, Tarragon, Peppermint, Paprika, Salt, Turmeric, Spearmint, Red Pepper, Cayenne, Chili Powder, Thyme, Marjoram, Saffron, Oregano, Horseradish, Rosemary, Black Pepper, Fennel, Cumin, Curry Powder, Anise, Coriander, Caraway, Allspice.

 


 

SODIUM

What is  Sodium?

Sodium (Na) controls fluid balance and maintains blood pressure and blood volume in our bodies.

What does  Sodium do and What are the benefits of it?

Sodium balances fluids in the body. It is also needed for muscle contractions and help our bodies to send nerve impulses. Sodium impacts a lot the blood pressure. Even modest reductions in Sodium rich foods (i.e. reduced salt consumption) can lower blood pressure.

Sources of  Sodium

Sodium (Na) is found naturally in foods and many foods that do not taste salty may still be high in sodium. However, a lot of it is added during food processing and food preparation. Large amounts of sodium can be hidden in processed, convenience and canned foods. For this reason, Sodium is found in many foods served at fast food restaurants.

Among the main sources of Sodium for us are the table salt, soy sauce, processed foods, and vegetables.

 

 Foods that are particularly high in Sodium

Among the Foods that are particularly high in Sodium are  Seasoning salt, Soy Sauce, Clams, Sandwiches, Parmesan, Smoked, Cured, Salted or Canned Meat, Cold Cuts, Ham, Fish, Shrimp and other seafoods, Bacon, Sausage, Salami, Sardines, Caviar, Anchovies, Sports Drinks, Frankfurters, Canned goods, Salted nuts, Frozen breaded Meats, Buttermilk, Cottage cheese, Regular cheese, Processed cheese, Cheese spreads, Cheese sauces, Pickled Vegetables (olives, pickles, sauerkraut), Sauces, Marinades, Salted Butter, Salted  margarine, Bottled Salad Dressings, Tomato Sauces, Ketchup, Mustard And Salsa(Commercially Prepared), Packaged Mixes , Rice, French fries, Pretzels, Hot dogs, Tortillas, Breads and many more.

 

Fruits and Vegetables that are particularly high in Sodium

As mentioned above almost all canned goods, including vegetables and fruits contain a higher content of Sodium.

Among the fresh Fruits and Vegetables that are particularly high in Sodium are mammy apple, cardoon,  guavas, passion fruit, celeriac, beets, carrots, wax gourd, artichokes,  chard, turnips, beet greens, celery, sweet potatoes, spinach, collards.

 

Spices that are particularly high in Sodium

Among the Spices that are particularly high in Sodium are table salt, seasoning salts. The dried spices and fresh herbs contain a minimal amount of sodium.

 


 

 CHLORIDE

What is  Chloride?

Chloride (Cl) balances the amount of fluid inside and outside of cells in the body. It is a component of the stomach acid, which is essential to digestion. Present in all body fluids, Chloride is in highest concentration in the blood and in the fluid outside of the body’s cells.

 

What does  Chloride do and What are the benefits of it?

Chloride (Cl) is an electrolyte and is often measured along with other electrolytes to diagnose or monitor health. It helps control the amount of fluids and the balance of bases and acids in our bodies. Chloride also helps maintain blood pressure, blood volume and the pH of body fluids. Abnormal values (very high or very low levels) of chloride in the body may indicate the presence of a disease.

Sources of  Chloride

Chloride and Sodium are usually present together in foods as salt (sea salt and table salt) also known as sodium chloride (NaCl). Among the main sources of Chloride (Cl) are Salt (sodium chloride), processed foods, soy sauce, and many others.

 Foods that are particularly high in Chloride

Many snacks and processed foods contain high amounts of Sodium, thus implying that the Chloride levels are high as well.

Among the Foods that are particularly high in Chloride are : Canned food , Butter, Salted meat, Fish, Pickles, Tomatoes, Leafy Vegetables(celery, lettuce),Olives, Seaweeds, Rye, Sandwiches, Burgers, Cheese, Salted Nuts, Chips, Sauces, Ketchup, Bacon, Ham and many more (See Sodium).

 

Fruits and Vegetables that are particularly high in Chloride

As mentioned above most canned goods, including vegetables and fruits contain a higher content of Chloride (see also Sodium). Among the Fruits and Vegetables that are particularly high in Chloride are Tomatoes, Olives, Leafy Vegetables, Celery, Lettuce.

 

Spices that are particularly high in Chloride

Among the Spices that are particularly high in Chloride are Sodium Chloride and all spices containing NaCl in large amounts.

 

The Bottom Line

Vitamins and minerals are vital nutrients and they perform hundreds of roles in our bodies. These essential elements help normal growth and development. They also support organs to function properly. We get the vitamins and minerals is by eating sufficient quantities of healthy foods, such as fruits and vegetables, meat, cereals, nuts and by consuming liquids. Maintaining a healthy food regime remains the best way to get the right balance of the vitamins and minerals we need.

 

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