| Nutrient |
Function |
Foods |
|
Vitamin A/
Beta Carotene |
Maintains tissue lining,
respiratory, reproductive, digestive and urinary tracts. |
Yellow/winter squash; sweet potatoes/yams; carrots; egg yolks; alfalfa sprouts;
endive; kale; cod liver oil; collard greens; mustard greens;
turnip greens; broccoli; beet greens; chicory; chard; green
peppers; chili peppers; red sweet peppers; pumpkins;
dandelion greens; parsley; mango; cantaloupe; persimmons;
apricots; papaya; Brussels sprouts; asparagus; zucchini;
peas; fish-liver oils. (The darker the flesh, the higher the
vitamin A/beta carotene.) |
|
B
Vitamins
This list is
only partial as there are eight B vitamins that work as a
team. |
Participates in metabolic
reactions and energy at cell level and other internal
growth. |
Eggs; cheese; nuts;
sunflower seeds; millet seeds; green leafy vegetables;
cereals; grains; asparagus; broccoli; lemons; bananas; wheat
germ; yogurt; brewer’s yeast; Brussels sprouts. * |
|
Vitamin C
(Ascorbic acid) |
Most important for
stressful situations, an anti-inflammatory, antihistamine,
antioxidant and anti-stress nutrient. |
Potatoes; broccoli; red
peppers; green peppers; tomatoes; asparagus; peas; radishes;
Swiss chard; zucchini; guavas; kiwi fruit; oranges and
juice; papayas; cauliflower; strawberries; cantaloupe;
Brussels sprouts. |
|
Calcium |
Maintains growth and
support of bone structure (particularly important for Greys).
|
Egg shells; low fat cheese;
low fat yogurt; mineral block; collard greens; turnip
greens; mustard greens; chicory; kale; dandelion; broccoli;
almonds; brewer’s yeast; buttermilk; oats; kelp; cooked
dried beans and peas; sesame seeds; tofu; oranges; berries;
parsley. |
|
Vitamin D |
Promotes proper calcium and
phosphorous absorption and utilization. Also important
for the maintenance of a healthy immune system. |
Egg yolk (boiled at least
15-20 minutes); sunlight; Vita-Lites; fish-liver oil;
salmon; sardines; sweet potatoes; dark leafy vegetables;
cold water fish. |
|
Vitamin E |
Antioxidant protecting cell
membranes |
Egg yolk; green leafy
vegetables; alfalfa sprouts; oats; wheat germ; almonds;
cashews; corn; lima beans; sunflower seeds. |
|
Iodine |
Necessary for normal cell
metabolism, metabolism of excess fat and thyroid function. |
Kelp; sesame seeds;
soybeans; summer squashes. |
|
Iron |
Combines with protein and
copper to assist in hemoglobin production and is required
for stress and disease resistance. |
Legumes; eggs; green leafy
vegetables; kelp; seeds (sesame/sunflower/pumpkin); nuts
(almonds); grains; raisins. |
|
Vitamin K |
Promotes blood clotting,
and is useful for normal functioning of liver and
maintenance of strong bones. |
Kelp; alfalfa; green leafy
vegetables; eggs; soybeans; beet greens. |
|
Magnesium |
Involved with many
metabolic processes; helps regulate acid-alkaline balance
and promotes absorption and metabolism of other minerals,
particularly calcium. Magnesium should be in equal amount to
phosphorus and both half that to calcium. |
Whole grains; dark-green
vegetables; corn; apples; legumes; seeds; nuts; almonds;
natural feeds; wheat germ. |
|
Phosphorus |
Important
for RNA/DNA synthesis, nerve health, heart/muscle
contraction, kidney function, as well as many other
functions. Phosphorus should be in equal amount to magnesium
and both half that to calcium. |
Foods high
in protein, such as hard boiled eggs; brown rice; yogurt;
cheese; well-cooked chicken; legumes. |
|
Protein |
Provides amino acids (the
body’s building blocks). |
Egg yolk and white; soybean
meal; low fat plain yogurt; low fat cheese; low fat cottage
cheese; well-cooked chicken and chicken bones; fish; turkey;
water packed tuna; brown rice; enriched pasta; nuts; quinoa;
amaranth; rice/bean combinations; peanut butter; tofu. |
|
Selenium |
It’s an important
antioxidant, commonly combined with vitamin E. It protects
the immune system from damage by preventing the development
of free radicals. |
Eggs; sesame and sunflower
seeds; whole grains; vegetables; garlic. |
|
Zinc |
Assists with enzymatic
reactions, carbohydrate digestion, facilitates the action of
the B vitamins, circulation, liver function, immune system
function, protein synthesis and cell growth, skin, bone,
joint health, wound healing and growth of reproduction
organs. |
Peas; legumes; nuts; leafy
vegetables; seeds (sesame/sunflower/pumpkin); egg yolks;
whole grains (sprouted). |
