Vitamins:
When purchasing vitamins, be aware that there are natural and synthetic vitamins. Synthetic vitamins are only part of the molecular structure, of natural vitamins and will not improve vitamin deficiency. In fact they will worsen the condition, for which you took them, in the first place.
Whole complex vitamins, consist of enzymes, co-enzymes, antioxidants and trace mineral activators.
Bleached white flour, has more than 30 known nutrients removed, with 4 synthetics added back in. Today, the majority of people in the civilized world, are becoming victims of degenerative diseases, resulting from chronic poisoning and malnutrition. Even though we are generally well fed, we are starving to death, for the most essential nutrients. For over 60 years, we have had a daily ration of a genetic poison, in most of the bread, flour products, cereals and other food items that are forced by law, to be enriched with synthetic vitamins.
The following is a partial list of vitamins with dosages and reasons to take them, every day. Please check with your alternative healthcare provider for your needs.
Note:
(MG = Milligrams) & (IU = International Units) & (MCG = Micrograms)
- Vitamin A (Retinal)
Essential for eye health - Vitamin B-1 (Thyamin)
Essential for carbohydrate metabolism - Vitamin B-2 (Riboflavin)
Essential for cell metabolism - Vitamin B-3 (Niacin)
Essential for brain, skin, nerves, raises HDL, lowers LDL - Vitamin B-5 (Pantothenic acid)
Essential for energy and metabolism - Vitamin B-6 (Pyridoxine)
Essential for protein metabolism - Vitamin B-7 (Biotin)
Essential for energy from carbohydrates, fats, protein - Vitamin B-9 (Folic acid)
Essential for formation of new cells - Vitamin B-12 (Cobalamin)
Essential for growth, digestion, absorption, cell genetics - Vitamin C (Ascorbic acid)
Essential for bone, teeth, gums, ligaments, blood vessels, immune system - Vitamin D
Essential for calcium absorption, bone health - Vitamin E
Essential for heart and cardiovascular system - Vitamin K
Essential for the liver to promote clotting, when bleeding occurs
Synthetic Vitamin Information: Dr. Ben Kim
Vitamin A Information: Dr. Jonathan V. Wright 12/20/2004 - Hip Fractures
Vitamin A Information: Dr. Mercola 2/6/2000 - A Vital Nutrient
Vitamin A Information: Dr. Mercola 2/24/2001 - Saving Childrens Lives
Vitamin A Information: Dr. Mercola 1/19/2005 - Prevents Breast Cancer
Vitamin A Information: Dr. Ben Kim - Deficiency Common
Vitamin A Information: What It Does
Vitamin A Information: Weston A. Price Foundation
Vitamin A Information: Natural News 7/28/2009 - Breast Cancer Discovery: Vitamin A Derivative Normalizes Cell Growth
Vitamin B-1 Information: Dr. Mercola 4/21/2001 - Thiamine Helps Hepatitis Patients
Vitamin B-2 Information: Dr. Ben Kim - What It Does
Vitamin B-3 Information: Dr. Ben Kim - What It Does In Your Body
Vitamin B-3 Information: Dr. Mercola 9/24/2000 - Niacin May Lower Cholesterol
Vitamin B-3 Information: Dr. Mercola 3/20/2010 - Vitamin Shows Early Promise In Treatment Of Stroke
Vitamin B-3 Information: Natural News 11/7/2008 - Niacin May Lower The Risk Of Heart Disease
Vitamin B-3 Information: Natural News 3/30/2010 - Vitamin B3 Beats Big Pharma's Zetia Cholesterol Drug
Vitamin B-3 Information: Natural News 9/4/2012 - Vitamin B3 May Be The Cure For Drug Resistant Superbug Infections
Vitamin B-3 Information: Natural News 9/11/2012 - Vitamin B3 Kills Superbugs Naturally
Vitamin B-6 Information: Dr. Ben Kim - What It Does
Vitamin B-6: Information Dr. Mercola 6/23/2005 - Treats Colorectal Cancer
Vitamin B-6: Information Natural News 6/29/2010 - Vitamin B6 And Methionine Slash Lung Cancer Risk By 50 Percent
Vitamin B-6: Information Natural News 7/12/2012 - Vitamin B6 Deficit Promotes Inflammation, Heart Disease And Cognitive Decline
Vitamin B-9 Information: Dr. Ben Kim - Folate
Vitamin B-9 Information: Dr. Mercola 4/18/2001 - Folic Acid Fortification Making A Dent
Vitamin B-9 Information: Dr. Mercola 7/5/2005 - Folic Acid
Vitamin B-12 Information: Natural News 9/17/2009 - The Right Kind Of Vitamin B12 Is Vital For Treating Deficiency
Vitamin B-12 Information: Natural News 9/25/2009 - Get The Right Dose To Correct Vitamin B12 Deficiency
Vitamin B-12 Information: Natural News 11/11/2009 - Vitamin B12 Deficiency Can Look Identical To Alzheimer's Disease
Vitamin B-12 Information: Natural News 12/4/2009 - Learn Why You May Need More Vitamin B12
Vitamin B-12 Information: Natural News 8/21/2010 - Vegan Vitamin B12 Deficiency Is A Myth
Vitamin B-12 Information: Natural News 10/31/2010 - Metformin Causes Vitamin B12 Deficiency
Vitamin B-12 Information: Natural News 9/28/2011 - Low Vitamin B12 Levels Cause Brain Shrinkage & Possible Dementia
Vitamin B-12 Information: Natural News 10/6/2011 - Poor Vitamin B-12 Status Leads To Reduced Brain Volume
Vitamin B-12 Information: Natural News 3/4/2012 - Nori Is A High Protein Plant Source Of Vitamin B-12
Vitamin B-12 Information: Natural News 3/14/2012 - Find Out Why You're Vitiamin B12 Deficient And How To Correct It
Vitamin B-12 Information: Dr. Ben Kim - What It Does
Vitamin B-12 Information: Dr. Mercola - 5/14/2000 - B-12 Deficiency And Pernicious Anemia
Vitamin B-12 Information: Dr. Mercola - 8/27/2000 - Deficiency Widespread
Vitamin B-12 Information: Dr. Mercola - 1/28/2001 - Many People May Be Deficient
Vitamin B-12 Information: Dr. Mercola - 11/24/2004 - Deficiency
Vitamin B-12 Information: Dr. Mercola - 9/23/2008 - B12 Keeps Your Brain Young
Vitamin B-12 Information: Dr. Mercola - 9/15/2009 - Pervasive B12 Deficiency Affects Millions
Vitamin B-12 Information: Dr. Mercola - 2/15/2012 - Half Who Avoided B-12 Got A Brain-Destroying Vitamin Deficiency
Vitamin C Information: Natural News 10/31/2008 - Shown To Preserve Bone Density In Older Men
Vitamin C Information: Natural News 8/26/2009 - Vitamin C Boosts Life Expectancy & Removes Plaque From Blood Vessels
Vitamin C Information: Natural News 3/19/2010 - High-Dose Vitamin C Therapy Proven Effective
Vitamin C Information: Natural News 8/11/2010 - Vitamin C Puts The Brakes On Cancer Cell Growth
Vitamin C Information: Natural News 12/21/2010 - Vitamin C - Cure Colds To Cancer
Vitamin C Information: Natural News 4/6/2011 - Study Confirm Effectiveness Of I.V. Vitamin C In Fighting Cancer
Vitamin C Information: Natural News 9/28/2011 - Vitamin C Provides Beautiful Skin, Enhanced Immunity And Cancer Prevention
Vitamin C Information: Natural News 1/14/2012 - Get The Benefits Of Mega-Dose IV Vitamin C Without IVs - By Yourself
Vitamin C Information: Natural News 1/17/2012 - Treat Cancer With IV Vitamin C - Recent Clinical Success
Vitamin C Information: Natural News 4/27/2012 - Vitamin C Cured Polio During The Epidemic Of 1948 - 49
Vitamin C Information: Natural News 9/12/2012 - Vitamin C Lowers Blood Pressure, Improves Vascular Function To Lower Heart Attack And Stroke Risk
Vitamin C Information: Natural News 10/13/2012 - Vitamin C Prevents Bone Mass Loss To Protect Against Osteoporosis
Vitamin C Information: Psychology Today - 1/24/2007 - Vitamin C: Stress Buster
Vitamin C Information: How To Get Intravenous Vitamin C In A Hospital
Vitamin C Information: Dr. Ben Kim - What It Does
Vitamin C Information: Bill Sardi
Vitamin C Information: Dr. Johnathan V. Wright 10/18/2004 - Mother Nature
Vitamin C Information: Dr. Johnathan V. Wright 2/12/2005 - Reduce Heart Risk
Vitamin C Information: Linus Pauling
Vitamin C Information: Oral And Intravenous Use
Vitamin C Information: Intravenous Use As Cancer Therapy
Vitamin C Information: The Origin Of The 42-Year Stonewall Of Vitamin C
Vitamin C Information: Dr. Mercola 3/5/2000 - Megadose Problems
Vitamin C Information: Dr. Mercola 4/2/2000 - May Protect The Brain
Vitamin C Information: Dr. Mercola 8/6/2000 - May Lower Blood Pressure
Vitamin C Information: Dr. Mercola 10/15/2000 - Vitamin C And Vegetables Lower Stroke Risk
Vitamin C Information: Dr. Mercola 12/10/2000 - C And E Protect Against Cataracts
Vitamin C Information: Dr. Mercola 3/14/2001 - Reduces Risk Of Death
Vitamin C Information: Dr. Mercola 4/21/2001 - For Peripheral Artery Disease
Vitamin C Information: Dr. Mercola 1/24/2009 - Lower Your Blood Pressure With Vitamin C
Vitamin C Information: Dr. Mercola 11/20/2010 - The Supplement Everyone Should Take When They Are Sick
Vitamin D Information: Dr. John Cannel - Youtube - Video
Vitamin D Information: Dr. Gabriele Stähler - Youtube - 1 Hour Video
Vitamin D Information: Dr. Michael Holick 2006 - Interview
Vitamin D Information: Weston A. Price Foundation
Vitamin D Information: Moss Reports 12/2/2007 - Twisting The Record On Vitamin D
Vitamin D Information: The Vitamin D Council 9/5/2003 - Vitamin D3 Is Safe
Vitamin D Information: The Vitamin D Council 7/1/2006 - Is Vitamin D An Antibiotic?
Vitamin D Information: The Vitamin D Council 8/1/2006 - No Kidney Stone Risk
Vitamin D Information: Dr. John Mc Dougall 9/1/2007 - Sunlight Deficiency
Vitamin D Information: Dr Peter J. Lewis 6/1/2010 - Lack Of Sunlight Is Implicated In Over 60 Illnesses
Vitamin D Information: Dr Peter J. Lewis 4/15/2010 - The Sunshine Superhormone
Vitamin D Information: News Target.Com 8/29/2006 - Reduces Risk Of Falls In Elderly
Vitamin D Information: Natural News 7/18/2008 - The Amazing Health Benefits Of Vitamin D
Vitamin D Information: Natural News 9/25/2008 - Low Levels Raise Breast Cancer Death Risk By 75 Percent
Vitamin D Information: Natural News 8/26/2009 - When It Comes To Good Health, Vitamin D Delivers
Vitamin D Information: Natural News 9/3/2009 - Discover The Pain Of Vitamin D Deficiency
Vitamin D Information: Natural News 10/9/2009 - Vitamin D Prevents Breast Cancer
Vitamin D Information: Natural News 10/13/2009 - Vitamin D Is Nutritional Key For Prevention Of Breast Cancer
Vitamin D Information: Natural News 10/28/2009 - Vitamin D: How To Determine Your Optimal Dose
Vitamin D Information: Natural News 11/3/2009 - Twenty Reasons Why Vitamin D Is Better Than A Swine Flu Vaccine
Vitamin D Information: Natural News 11/4/2009 - Women With Breast Cancer Have Low Vitamin D Levels
Vitamin D Information: Natural News 11/13/2009 - Get To Know Vitamin D: Part I
Vitamin D Information: Natural News 11/18/2009 - Get To Know Vitamin D: Part II
Vitamin D Information: Natural News 11/19/2009 - Vitamin D Emerges As Treatment For Prostate Cancer
Vitamin D Information: Natural News 11/25/2009 - Vitamin D Prevents Heart Disease
Vitamin D Information: Natural News 2/22/2009 - Low Vitamin D Levels Raises Blood Pressure
Vitamin D Information: Natural News 3/12/2010 - Vitamin D Slashes Risk Of Bowel Cancer By 40 Percent
Vitamin D Information: Natural News 3/12/2010 - Vitamin D Improves Insulin Sensitivity, Helps Prevent Diabetes
Vitamin D Information: Natural News 4/27/2010 - "D" Reduces Diabetes Risk By 43 Percent - Is There Anything This Vitamin Can't Do?
Vitamin D Information: Natural News 7/29/2010 - Vitamin D Is Essential For Activating Immune System Function
Vitamin D Information: Natural News 7/31/2010 - Vitamin D More Effective Than Vaccines At Preventing Flu Infections
Vitamin D Information: Natural News 9/16/2010 - Vitamin D Proven Far Better Than Vaccines At Preventing Influenza Infections
Vitamin D Information: Natural News 9/29/2010 - Vitamin D Cuts Cancer And Heart Disease Risk By Up To Fifty Percent
Vitamin D Information: Natural News 3/14/2012 - Vitamin D Found To Shrink Fibroid Tumors
Vitamin D Information: Natural News 7/26/2012 - Vitamin D Revealed To Be Miracle Anti Cancer Drug
Vitamin D Information: Natural News 9/10/2012 - Vitamin D Helps Prevent Prostate Cancer
Vitamin D Information: Natural News 9/22/2012 - Vitamin D, Calcium Found To Save Lives Among Elderly
Vitamin D Information: Art of Getting Well 1995 - Calcium and Vitamin D Deficiency
Vitamin D Information: Dr. Ben Kim 10/29/2009 - Importance Of Insuring Adequate Vitamin D Status
Vitamin D Information: Dr. Ben Kim 11/5/2009 - How To Make Sure That You Are Getting Enough Vitamin D
Vitamin D Information: Dr. Ben Kim 12/3/2009 - Dr. Michael Holick On Vitamin D & Its Health-Promoting Properties
Vitamin D Information: Dr. Ben Kim 6/7/2010 - How To Make Sure That You Are Getting Enough Vitamin D For Your Best Health
Vitamin D Information: The Kansas City Star 6/6/2006
Vitamin D Information: The Vitamin D Council 12/14/2004
Vitamin D Information: Dr. Mercola 1/2/2000 - Bone Density
Vitamin D Information: Dr. Mercola 6/3/2000 - RDA TOO Low
Vitamin D Information: Dr. Mercola 6/24/2000 - Urged For Breast Feeding
Vitamin D Information: Dr. Mercola 8/27/2000 - A Steroid Hormone Precursor
Vitamin D Information: Dr. Mercola 9/3/2000 - May Prevent Skin Cancer
Vitamin D Information: Dr. Mercola 10/8/2000 - Need Vitamins D and K for Healthy Bones
Vitamin D Information: Dr. Mercola 11/26/2000 - Rickets on the Rise
Vitamin D Information: Dr. Mercola 12/10/2000 - For Inflammatory Bowel Disease
Vitamin D Information: Dr. Mercola 4/7/2001 - Breast-Fed Babies Need Vitamin D
Vitamin D Information: Dr. Mercola 10/30/2004 - Benefits
Vitamin D Information: Dr. Mercola 11/6/2004 - Cancer
Vitamin D Information: Dr. Mercola 2/2/2005 - Production
Vitamin D Information: Dr. Mercola 6/7/2005 - Sun
Vitamin D Information: Dr. Mercola 7/5/2005 - Sunshine
Vitamin D Information: Dr. Mercola 9/6/2005 - Most Common Nutritional Deficiency
Vitamin D Information: Dr. Mercola 10/4/2005 - Test Your Knowledge
Vitamin D Information: Dr. Mercola 10/29/2005 - Facts
Vitamin D Information: Dr. Mercola 1/3/2006 - Paradigms And Paradoxes
Vitamin D Information: Dr. Mercola 2/16/2006 - Experts Disagree
Vitamin D Information: Dr. Mercola 5/6/2006 - Mushrooms
Vitamin D Information: Dr. Mercola 7/18/2006 - Advocate Still Under Attack
Vitamin D Information: Dr. Mercola 8/1/2006 - How The Sunshine Vitamin Zaps Disease
Vitamin D Information: Dr. Mercola 9/23/2006 - Low Vitamin D And Admission To A Nursing Home
Vitamin D Information: Dr. Mercola 10/3/2006 - Vitamin D Beats The Flu
Vitamin D Information: Dr. Mercola 12/30/2006 - Vitamin D And Mental Health
Vitamin D Information: Dr. Mercola 2/17/2007 - Repairs Skin And Boosts Immune System
Vitamin D Information: Dr. Mercola 2/22/2007 - Prevents Cancer And Parkinson's
Vitamin D Information: Dr. Mercola 3/27/2007 - Sunshine Improves Athletic Performance
Vitamin D Information: Dr. Mercola 6/11/2007 - Sunshine DOES Slash Your Cancer Risk - Video
Vitamin D Information: Dr. Mercola 9/29/2007 - Improve Your Life Expectancy
Vitamin D Information: Dr. Mercola 12/14/2007 - Vitamin D - 19 Pages
Vitamin D Information: Dr. Mercola 1/15/2008 - Ancient TB Case Shows The Power
Vitamin D Information: Dr. Mercola 1/26/2008 - Scientists Admit - Sun Exposure Benefits
Vitamin D Information: Dr. Mercola 2/28/2008 - Light That Makes Your Bones Stronger
Vitamin D Information: Dr. Mercola 3/15/2008 - Vitamin D In Your Skin
Vitamin D Information: Dr. Mercola 5/10/2008 - Guards Against Artery Disease
Vitamin D Information: Dr. Mercola 10/10/2009 - How Much Vitamin D Do You Really Need To Take?
Vitamin D Information: Dr. Mercola 10/13/2009 - Vitamin D Doubles Colon Cancer Survival Rates
Vitamin D Information: Dr. Mercola 3/25/2010 - Vitamin D Deficiency Is Why You Get Flu!
Vitamin D Information: Dr. Mercola 9/3/2010 - Who Knew This Vitamin Could Prevent Mold Allergies?
Vitamin D Information: Dr. Mercola 8/6/2011 - The Stunning Effect Of Vitamin D On CANCER
Vitamin E Information: Natural News 12/10/2008 - Vitamin E Could Reduce Muscle Inflammation
Vitamin E Information: Natural News 1/21/2010 - Natural Form Of Vitamin E Protects The Brain After Stroke
Vitamin E Information: Natural News 1/29/2010 - Vitamin E Grows Hair
Vitamin E Information: Natural News 7/8/2010 - Vitamin E Protects The Lungs From Deadly Diseases
Vitamin E Information: Natural News 7/20/2012 - Vitamin E Found To Significantly Lower Risk Of Developing Liver Cancer
Vitamin E Information: Dr. Johnathan V. Wright 9/20/2004 - One Molecule Difference
Vitamin E Information: Newsmax Health - Vitamin E Reduces Alzheimer's Risk
Vitamin E Information: Dr. Johnathan V. Wright 1/3/2005 - Supplementing
Vitamin E Information: Dr. Mercola 7/16/2000 - Helps Circulation In Diabetics
Vitamin E Information: Dr. Mercola 4/2/2000 - May Protect The Brain
Vitamin E Information: Dr. Mercola 4/2/2000 - May Lower Blood Pressure
Vitamin E Information: Dr. Mercola 11/5/2000 - Reduces Heart Disease
Vitamin E Information: Dr. Mercola 12/10/2000 - C And E Protect Against Cataracts
Vitamin E Information: Dr. Mercola 12/31/2000 - Some E May Increase Prostate Cancer Risk
Vitamin E Information: Dr. Mercola 3/21/2001 - Who Are You Going To Believe?
Vitamin E Information: Dr. Mercola 4/18/2001 - May Help Hot Flashes
Vitamin E Information: Dr. Mercola 11/24/2004 - Risks
Vitamin E Information: Dr. Mercola 12/8/2004 - Diabetics
Vitamin E Information: Dr. Mercola 1/19/2005 - Right Form
Vitamin E Information: Dr. Mercola 3/2/2005 - Best Type
Vitamin E Information: Dr. Mercola 3/30/2005 - Cancer
Vitamin E Information: Dr. Mercola 5/11/2005 - Menstrual Pain
Vitamin E Information: Dr. Mercola 5/24/2005 - Rice
Vitamin E Information: Dr. Mercola 7/21/2005 - Aspirin
Vitamin K Information: Life Extension
Vitamin K Information: Dr. Mercola 8/27/2007 - Better Vascular Health
Vitamin K Information: Dr. Mercola 8/26/2010 - This Could Be Even BIGGER Than The Vitamin D Discovery
Vitamin K Information: Deficiency A Cause Of Autistic Symptoms
Vitamin K Information: Natural News 9/29/2010 - Vitamin K Helps Prevent Diabetes
Vitamin K Information: Natural News 11/5/2010 - Optimize Vitamin K To Protect Against Arterial Plaque, Cancer And Aging
Vitamin K Information: Natural News 8/10/2011 - Vitamin K To Prevent Arterial Hardening And Cognitive Decline
Vitamin K Information: Natural News 1/24/2012 - Vitamin K2 Keeps Calcium In Your Bones And Out Of Your Arteries
Vitamin P Information: Dr. Ben Kim - Bioflavonoids
General Vitamin Information: Natural News 6/18/2010 - Vitamins Prevent Hair Loss: Vitamin A, B, C, D, And Vitamin E
General Vitamin Information: Inadequate Food Intake
General Vitamin Information: Weston A. Price Foundation 5/1/1930 - Vitamins In Immunity And Growth
General Vitamin Information: Liquid Vitamins
General Vitamin Information: Dr. Mercola 3/19/2000 - 40% Of Americans Take Vitamins
General Vitamin Information: Dr. Mercola 10/22/2000 - Enhance Surgical Recovery
General Vitamin Information: Dr. Mercola 4/30/2005 - Supplement Safety
General Vitamin Information: Dr. Mercola 7/29/2006 - Dietary Legislation
General Vitamin Information: Dr. Mercola 6/4/2007 - Most Vitamins Are Now Made In China
General Vitamin Information: Dr. Mercola 7/4/2007 - FDA Announces Plan To Eliminate Vitamin Companies
| Vitamin A |
needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light sources: dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. |
| Vitamin D |
promotes absorption and use of calcium and phosphate for healthy bones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis. |
| Vitamin E |
protects red blood cells and helps prevent destruction of vitamin A and C sources: margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. |
| Vitamin K |
necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. |
| Vitamin C (Ascorbic acid) |
an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection. sources: many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits |
| Thiamin (B1) |
needed for energy metabolism and the proper function of the nervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts. |
| Riboflavin (B2) |
needed for energy metabolism, building tissue, and helps maintain good vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. |
| Niacin |
needed for energy metabolism, proper digestion, and healthy nervous system sources: lean meats, liver, poultry, milk, canned salmon, leafy green vegetables |
| Vitamin B6 (Pyridoxine) |
needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes |
| Folate (Folic Acid) |
promotes normal digestion; essential for development of red blood cells sources: liver, yeast, dark green leafy vegetables, legumes, and some fruits |
| Vitamin B12 |
needed for building proteins in the body, red blood cells, and normal function of nervous tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines |
| Calcium |
needed for healthy bones and teeth, normal blood clotting, and nervous system functioning sources: dairy products, broccoli, cabbage, kale, tofu, sardines and salmon |
| Iron |
needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells sources: meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products |
| Phosphorus |
needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body sources: milk, grains, lean meats, food additives |
| Magnesium |
needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism sources: dairy products, meat, fish, poultry, green vegetables, legumes |
| Zinc |
needed for cell reproduction, tissue growth and repair sources: meat, seafood, and liver, eggs, milk, whole-grain products |
| Pantothenic Acid |
needed for energy metabolism sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses |
| Copper |
needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels sources: seafood, nuts, legumes, green leafy vegetables |
| Manganese |
needed for enzyme structure sources: whole grain products, fruits and vegetables, tea |
