Vitamin & Mineral Function Food Source
Vitamin A Essential for:
  • Healthy eyes and vision (preventing cataracts and improving night vision
  • Growth, including that of bones
  • Strengthening the immune system
  • Cell growth, reproduction and differentiation (prevention of lung, stomach and breast cancer)
  • Reducing the build up of cholesterol (prevention of stroke and heart attack)

Liver, Kidney, Butter, Whole milk, Carrots, Apricots, Collard greens, Kale, sweet potato, parsley, spinach, mangoes, squash, broccoli etc
Vitamin C Essential for:
  • The manufacture of collagen – a protein which forms the basis of connective tissue such as bones, teeth and cartilage
  • Wound healing
  • Healthy immune and nervous system
  • Adrenal hormone production - improving mental alertness and protecting from stress.
  • An antioxidant to help prevent disease and fight the aging effects of stress, pollution and radiation.
  • Anti-inflammatory, reducing the degenerative symptoms typical of arthritis
  • Helps protect arteries from hardening
  • Increases HDL cholesterol, protecting from heart diseases
  • Helps the body absorb the iron needed for energy and brain function
  • Helps synthesize carnitine, a fat burning nutrient.
  • Acts as an antihistamine, helping to overcome allergies
Guavas, red chilli peppers, red peppers, Parsley, collard leaves, turnip greens, green peppers, broccoli, brussel sprouts, watercress, strawberries, papayas, spinach, oranges, lemon, grapefruit, mangoes, tangerines, tomatoes etc
Vitamin E Essential for:
  • Antioxidant – to protect cells against free radical activity. Protective of the cardiovascular system.
  • Protection of fats, cell membranes, DNA and enzymes against damage.

Therapeutic benefits:

  • Clearing arteries of plaque
  • Increasing immunity
  • Inhibiting the growth of cancer cells
  • Preventing the progress of brain disease
  • Easing arthritis
  • Improving blood circulation
  • Boosting healing of scars and burns
Seeds, Nuts and Wholegrains. Wheatgerm oil Wheat cereal Sunflower seeds Hazelnuts, Peanuts Soybeans (cooked) Safflower oil, Canola oil, Corn oil Avocado, Soybean oil , Wholegrains Seeds Sprouts Green leafy vegetables, Eggs
Vitamin B1 (Thiamine) Essential for:
  • Releasing energy from food
  • Converting excess calories to fat
  • Healthy growth
  • Healthy skin, blood hair and muscles
  • A healthy brain and nervous system
  • Alcohol metabolism
  • Supporting the stress response and adrenal glands
Whole wheat, nuts and seeds, brown rice, sunflower seeds and peanuts. Brewers yeast, Torula yeast, eggs yolk etc
Vitamin B2 (riboflavin)



Essential for:
  • The proper production of energy from food
  • Normal growth and development
  • A healthy immune system
  • Healthy skin hair and blood cells
  • Iron, pyridoxine and niacin functions
  • Hormone function
  • A healthy nervous system and brain
Brewers yeast Nuts& seeds, Millet, Lean beef, Wheatgerm Mushrooms Egg yolk, Cheese Soybeans, Dark leafy greens
Vitamin B3 (Niacin) Essential for:
  • The release of energy from food
  • Healthy skin, blood cells and digestive system
  • Normal growth and development
  • Hormone production
  • A healthy brain and nervous system
Tuna (can) Salmon(can) Beef , Veal, Lamb Pork, Fish, Chicken Liver, Peanuts Museli, Mixed Nuts
Vitamin B5 Pantothenic Acid

Essential for:
  • The release of energy from food
  • Cholesterol and fatty acid metabolism
  • Healthy red blood ells
  • A healthy immune system
  • Healthy adrenal gland function
  • A healthy nervous system
Beef liver , Avocado, Chicken Mushrooms Beef kidney Trout, Wheatgerm Peanuts, Lentils, Salmon, Oysters Milk skim, Eggs Brown rice, Cottage cheese
Vitamin B6


Essential for:
  • The release of energy from food
  • Healthy cardiovascular, nervous and immune system
  • Protein metabolism an hormones production
  • Healthy skin, hair and ed blood cells
  • Manufacture of the genetic material of the cell
  • The conversion of tryptophan to niacin
Wheatgerm, Beef liver , Bananas Chicken, Avocado Tuna, Spinach Kidneys, Soybeans Mackerel, Raisins Beef steak, Green peas, Pork chop Salmon, Brown rice
Vitamin B12 Essential for:
  • Energy release from food
  • Amino acid and fatty acid metabolism
  • Healthy nerves, blood cells, skin and hair
  • Production of genetic material
  • Growth and development
Beef liver & kidney, Beef Trout , Tuna, Salmon Beef Steak, Haddock, Tempeh, Cottage cheese Clams, Oysters, Feta cheese, Eggs , Chicken ,
Vitamin H – (Biotin) Essential for:
  • The release of energy from food
  • Protein metabolism
  • The manufacture of genetic material
  • Healthy air
  • A healthy immune system
Beef liver , Peanuts, Chocolate , Eggs, Dried Peas, Cauliflower, Mushrooms, Hazelnuts, Lima Beans, Oysters, Halibut, Bacon , Corn, Chicken , Milk , Salmon , Bananas
Folic Acid Essential for:
  • The synthesis of genetic material
  • Protein metabolism
  • A healthy pregnancy
  • Healthy red blood cells, bones and hair
  • Healthy nervous, digestive and immune systems
Chicken & Beef Liver, Lentils liver, Spinach Navy beans Kidney Beans Peanuts, Lima Beans, Oats, Avocado, Peas Asparagus
Vitamin D (IU)


Essential for:
  • The absorption and use of calcium and phosphorous which are essential for the development of bones and teeth
  • Healthy nervous and immune system
  • Regulation of some hormones
  • Normal cell growth and maturation
Cod liver oil Salmon (can) Tuna (can), Whole milk, Oysters, Mackerel (can), Shitake Mushrooms, Sardines (can) Fortified milk Beef salami, Egg Yolk
Vitamin K


Essential for:
  • Blood clotting
  • Bone metabolism
  • Kidney function
Broccoli, Spinach Avocado, Turnip greens, Lettuce, Cabbage, Pistachio nuts, Watercress, Snap beans, Plums, Canola oil, Kiwi Fruit
Magnesium Essential for:
  • Production and transfer of energy
  • A healthy heart, bones, muscle and blood vessels
  • Protein and carbohydrate metabolism
  • Transport of substances across cell membrane
  • Manufacture of genetic material
Almonds , Buckwheat Cashew nuts, Wheat bran Spinach, Soybeans Wheat germ , Peanuts Beet greens, Halibut Black eyed – peas, Brown rice, Beans
Calcium Essential for:
  • Healthy bones and teeth
  • Muscle contraction
  • A healthy heart and nervous system
  • Blood pressure regulation and clotting
Milk, skim and whole Sardine ( can), Salmon (can), Fruit Yoghurt, Figs Custard, King prawns Crabmeat, Almonds Tahini Paste, Green leafy vegetables
Chromium Essential for:
  • Normal sugar and fat metabolism because it is part of a compound called glucose tolerance factor
  • People over 35 become less efficient at using insulin to transport sugar – chromium assists in this process.
  • Synthesizes protein and helps in transportation of protein to muscle cells, aiding the development of muscle tissue.
  • Works to lower LDL cholesterol and raise HDL cholesterol.
Milk, Cheese, Wheatbran Cod, Split peas, Mackerel (can), Weatgerm Spinach, Lentils Butter beans Sweetcorn Chicken
Iron Essential for:
  • Oxygen transport and storage in the blood and muscles
  • Fatty acid metabolism
  • Energy production
  • Maintenance of a healthy immune system
Red meat, Lambs liver Beef, Museli, Sausage Pate, Wholemeal pasta Baked beans, Spinach
Zinc Essential for:
  • Energy Production
  • Manufacture of genetic material
  • Detoxification of chemicals, including alcohol
  • Healthy immune and reproductive systems
  • Hormone production
  • Normal growth and development
  • Healthy bones, skin, hair and teeth
Oysters, raw Beef, Crabmeat, Lamb Scallops, Veal, Pork Cashews, Brown rice Bulghur, Salmon Tuna , Milk Yoghurt
Selenium Essential for:
  • Immune System function
  • Manufacture of Natural Killer cells to fight cancer
  • Protection of the cardiovascular system
  • Supporting liver detoxification
Sesame seeds, Onions, lentils, kidney beans, chickpeas, fish, chicken livers, sunflower seeds, pumpkin seeds
Potassium Essential for:
  • Maintenance of body fluid through the sodium : potassium pump mechanism
  • Regulation of metabolism
Almonds, hazelnuts, peanuts, lentils, sesame seeds, green leafy vegetables, (watercress, spinach, asparagus, ) figs, bananas, kiwi
Manganese Essential for:
  • Blood sugar control and regulation
  • Health and repair of bones
  • Maintains the integrity of skin and all internal tissues
  • Support of the nervous system
  • Production of female hormones
  • Protects cells from damage cause by Free Radicals
Brown rice, lentils, rye, bread, oats, buckwheat, quinoa, pecans, walnuts, hazelnuts, macadamia nuts
Iodine Essential for:
  • Production of Thyroxin by the Thyroid Gland which regulates body metabolism.
Seaweeds, blue green algae, kelp, seafood, garlic