Vitamins.
There are two types of vitamins. Fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins — A, D, E and K — are absorbed along with fats in your diet, and can be stored in your body's fat tissue when they are not in use. Fat-soluble vitamins are best taken alongside meals to enhance absorption. Water-soluble vitamins — C and B-complex (B1, B2, B3, B5, B6, B12, biotin and folate) — are carried to your body's tissues but are not stored in your body. Whatever your body does not use comes out when you urinate. Hence, water-soluble vitamins are to be taken daily to be replenished, and best taken on an empty stomach for better absorption.
VITAMIN A
Needed for: growth and development, healthy skin, eyes and immune system.
Key sources: carrots, sweet potato.
VITAMIN B1
Needed for: a healthy nervous system and accessing energy in foods.
Key sources: nutritional yeast, barley, oats.
VITAMIN B2
Needed for: accessing energy in foods. May help protect against cataracts.
Key sources: goji berries, mint, cayenne pepper.
VITAMIN B3
Needed for: a healthy nervous system and accessing energy in foods. May help improve blood circulation.
Key sources: Chicken, peanuts, fava beans.
VITAMIN B5
Needed for: accessing energy in foods.
Key sources: yogurt, cauliflower, avocado.
VITAMIN B6
Needed for: a healthy nervous system and for producing red blood cells. May aso help reduce symptoms associated with premenstrual syndrome (PMS).
Key sources: wheat germ, pistachios, avocado, banana, nutritional yeast.
VITAMIN B12
Needed for: a healthy nervous system and for producing red blood cells. May also contribute to improving the quality of your sleep.
Key sources: salmon, eggs, nutritional yeast.
FOLATE (FOLIC ACID)
Needed for: producing red blood cells and acessing energy in foods. Protects against neural tube defects in early pregnacy. May also offer protection against breast and colon cancers.
Key sources: asparagus, beets, cabbage, fennel, quinoa.
BIOTIN
Needed for: accessing energy in foods. May also keep your nails and hair healthy.
Key sources: almonds.
VITAMIN C
Needed for: protecting the cells that make up your immune system and boosting the action of bacteria and virus-combating white blood cells. Supports your skin and eye health. May also protect against cancer, heart disease and stroke.
Key sources: red bell peppers, broccoli, strawberries, oranges, lemons.
VITAMIN D
Needed for: healthy nervous, immune, and skeletal systems. May reduce the risk of osteoporosis and bone fracture.
Key sources: salmon, eggs.
VITAMIN E
Needed for: healthy eyes, skin, heart and immune system. May help protect against prostate cancer and cataracts.
Key sources: sunflower seeds, almonds, avocado, pine nuts.
VITAMIN K
Needed for: strong bones and healthy blood. May help protect against osteoporosis, osteoporosis, osteoarthritis, stroke and heart disease.
Key sources: cabbage, broccoli, cliantro, parsley, asparagus.
Minerals.
Essential minerals are classified into two categories. Macro and trace. Macro minerals — chromium, calcium, phosphorus, magnesium, potassium — are needed in larger quantities. Trace minerals — iron, zinc, iodine, selenium, manganese and copper — are needed in smaller amounts.
CALCIUM
Needed for: blood clotting and strong bones and teeth. May help prevent high blood pressure and protect against prostate and colon cancer.
Key sources: yogurt, sesame seeds, almond, figs.
CHROMIUM
Needed for: regulating blood sugar levels and keeping your heart healthy. May help improve insulin resistance and glucose control for people with diabetes.
Key sources: pistachios.
COPPER
Needed for: healthy bones, blood and nervous system. May help prevent high cholesterol.
Key sources: buckwheat, shiitake mushrooms, goji berries, cashew.
MAGNESIUM
Needed for: healthy bones, accessing energy in foods and nerve and muscle functions. Helps protect against heart disease, stroke and high blood pressure. May also help prevent diabetes.
Key sources: barley, buckwheat, mustard seeds, cacao nibs.
PHOSPHORUS
Needed for: healthy bones and teeth and accessing energy in foods.
Key sources: amaranth, brown rice, garlic, cashews, coconut.
POTASSIUM
Needed for: the transmission of nerve impluses and keeping your heart beating. Helps maintain healthy blood pressure. May help reduce the risk of stroke and osteoporosis.
Key sources: fennel, sweet potato, avocado, banana.
IRON
Needed for: manufacturing hemoglobin, the protein in blood that carries oxygen around your body. Iron may help increase energy levels.
Key sources: teff, kale, amaranth, goji berries, moringa powder, turmeric.
ZINC
Needed for: growth, reproduction, wound healing and a healthy immune system. May help protect against age-related macular degeneration, which is the most common cause of loss of eyesight in older people.
Key sources: chlorella, pumpkin seeds, oats, thyme.
MANGANESE
Needed for: many of the chemical processes that occur in your body, including energy production. May help control blood sugar levels and prevent osteoporosis.
Key sources: buckwheat, amaranth, pine nuts, brown rice.
IODINE
Needed for: manufacturing thyroid hormones, which are needed for growth and regulating your metabolism.
Key sources: wakame, nori, eggs.
SELENIUM
Needed for: a healthy immune system. May reduce the risk of cancer, lower high cholestrol levels and protect against heart disease and arthritis.
Key sources: Brazil nuts, barley, salmon, eggs.
Phytochemicals.
