A diet high in nutrients is the key to good health. Use the following table as a guide when deciding which types of food to include in your diet and which ones to avoid in order to maintain good health.
| Vitamins | Health Benefits | Sources |
|---|---|---|
| A | Antioxidant; Prevents Cancer, Respiratory disease,Eye disorder, Acne, Skin, Body Linings. | Green and Yellow vegetables, Fruit, Carrots, Eggs, Margarine, Milk and Dairy products, Liver. |
| B1 (Thiamine) | Energy, Heart Function, Brain and Nervous Function. | Brown rice, Yeast, Whole wheat, Oatmeal, Peanuts, Vegetables, Peas, Bran, Milk, Corn, Pork. |
| B2 (Riboflavin) | For the tongue,lips,vision,healthy skin,growth,sore mouth,metabolism of carbohydrates,fats,proteins. | Mushrooms,broccoli,
leafy green vegetables,cheese, eggs,milk, yeast,fish,kidney,liver. |
| B3 | Energy,metabolism,digestive system,cholesterol levels,blood circulation,brain function. | Avocados,dates,figs.
peanuts,whole wheat products,eggs,fish,lean meat,kidney,liver,poultry. |
| B6 (Pyridoxine | Nerve disorder,red blood formation,body immunity,hand numbness,metabolism of protein and fat, kidney stones. | Banana,cabbage,yeast,
Wheat bran,wheat germ,peppers,beef, liver,kidney,heart. |
| B12 | Metabolism,body cell reproduction,formation of red blood cells (anemia),Nervous system,healthy tongue. | Sardines,oysters,
cod,liver, beef,pork,cheese, eggs,milk,kidney. |
| C | Antioxidant,Cancer prevention,Bones Viral and Bacterial infections, wound healing, bleeding gums,anti-allergy | Cauliflower, Citrus Fruit, potatoes, tomatoes, green and leafy vegetables, berries. |
| D | Bone and Teeth formation, nerev and muscle formation, cancer prevetion, bowel and breast. | Cod liver, Oil, Sardines, Herring, Tuna, Salmon, Dairy products. |
| E (Tocoperol) | Antioxidant, Blood Clots, scar formation, cancer prevention, wound healing, brain and nerve function. | Wheat germ, spinach, vegetable oil, soya bean, eggs, whole wheat, tuna |
| Minerals | Usage | Natural Source |
|---|---|---|
| Calcium | Bone and Teeth formation, regular heartbeat, brain, nerve and muscle function, cancer prevention (Bowel). | Vegetables, dried figs, parsely, sesame seed, soyabean, oysters, salmon, milk, cheese, sardines, almonds, brazil nuts. |
| Iodine | General body metabolism and energy(Thyroid Gland), Brain Development. | Vegetables, (Grown in Iodine Rich Soil), Onions, seafood, meat, eggs. |
| Iron | Blood Formation (Anemia), Body defenses, skin, nails. | Beans, nuts, dried fruit, oysters, liver, kidney, red meat, peas. |
| Magnessium | Metabolism of Calcium, Vitamin C, Sodium and Potassium, Blood Sugar, can prevent Heart Attacks, Cramps. | Almonds, corn, nuts, seeds, vegetables, Fruit.. |
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