This is a simple guide to some of the benefits we understand come from the minerals and vitamins we eat from food sources. It is not a complete list and more information can be found at Essential Nutrients in the Worlds’ Healthiest Foods.
Calcium (M) – builds and maintains bone health, helps with the secretion of hormones and aids nerve transmission throughout the body.
- Dairy products such as cheese, milk, and yogurt
- Green, leafy vegetables such as spinach and kale
Iron (M) – distributes oxygen to the body
- Legumes such as lentils, garbanzo, navy and kidney beans
- Romaine lettuce, asparagus and parsley
- Red Meat
Magnesium (M) – enables energy production, maintains nervous system balance, controls inflammation, controls blood sugars.
- Leafy Greens such as spinach, Swiss chard, beet greens
- Nuts such as pumpkin seeds, cashews and sunflower seeds
- Legumes such as navy beans, black beans, Lima beans
Niacin (Vitamin B3) – lowers cholesterol and aids heart health
- Fish such as tuna, salmon and swordfish
- Poultry such as chicken and turkey
Potassium – Enables basic cell function (literally the glue than holds DNA together), key to bone health, maintains our acidity levels.
- Fish such as scallops, sardines, tuna, salmon & shrimp
- Meats such as beef, lamb, pork
- Seeds such as sesame, sunflower
Riboflavin (Vitamin B2) – enables energy production, allows absorption of iron. Changes (metabolizes) fat into usable energy. Antioxident.
- Spinach, Beet Greens, Asparagus
- Yogurt, Eggs, Almonds
Selenium – antioxidant protector, supports normal thyroid functions.
- Fish such as tuna, shrimp, sardines, salmon, cod
- Meats such as turkey, chicken, lamb and beef
Vitamin A – supports eye health and immune system, inflammatory system, growth, reproduction, bone development, creation of red blood cells, and production of spermatozoa (male reproductive cells).
- Vegetables such as sweet potato, carrots, spinach and squash
- Proteins such as shrimp, salmon, chicken, turkey
- Dairy such as eggs, milk and cheese
Vitamin B6 – helps produce red blood cells, metabolizes carbohydrates, supports brain and nervous system health, detoxifies liver.
- Meats such as tuna, turkey, beef, chicken and salmon
- Starches such as sweet potato and potatoes
Vitamin B12 – Supports the heart, necessary to produce DNA, supports brain and nervous system health, helps produce metabolic energy.
- Seafood such as sardines, salmon, tuna, cod and shrimp
- Dairy such as milk and yogurt
- Proteins such as Lamb and Beef
Vitamin C – Antioxidant, protects against free radicals, supports skin health, supports brain health.
- Fruits such as papaya, strawberries, pineapple, oranges, cantaloupe
- Vegetables such as bell peppers, broccoli, Brussels sprouts
Vitamin E – Antioxidant, protects against free radicals, protection against heart disease.
- Nuts such as sunflower seeds, almonds
- Leafy Greens such spinach, Swiss chard, mustard greens
Vitamin K – supports the healing of injury (blood clotting agent), supports bone health, improves insulin resistance.
- Leafy Greens such as kale, spinach, Swiss chard, parsley
- Vegetables such as broccoli, Brussels sprouts
Zinc – supports the immune system, supports healthy skin, helps sensory skills such as smell, taste and vision.
- Protein sources such as beef, lamb, turkey and shrimp
- Seeds such as sesame, pumpkin