Vitamins and Minerals: Resource

"To eat is a necessity, but to eat intelligently is an art." ~ La Rochefoucauld ~

"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition."

~ Thomas Edison ~

This lens is NOT promoting any type of diet. Here you will find basic information on vitamins and minerals, and their food sources.

Citrus fruits contain vitamin C

WHY YOU NEED VITAMIN C:

It helps combat infection.

It's essential for wound healing.

C is required for healthy skin.

Needed for formation of bones, teeth and capillaries.

Helps the body absorb iron from plant sources.

A LACK OF VITAMIN C CAN RESULT IN:

Poor wound healing, dry skin, broken veins, scalp dryness, irritability, general weakness.

VITAMIN C IS FOUND IN:

FRUITS

Grapefruit

Black Currants

Guava

Lemons

Mangos

Orange juice

Tomatoes

Strawberries

VEGETABLES

Broccoli

Oranges

Brussels sprouts

Cabbage Peppers, sweet and hot

Collards Potatoes

Green peppers

Kale

Papayas

Rose hips

Spinach

Tangerines

Watercress

Avocados are a source of vitamin E

WHY YOU NEED VITAMIN E:

Protects our cell membranes.

Keeps skin, heart and circulation, nerves, muscles and red blood cells healthy.

Protects your cells against any damaging by-products of the body's metabolism.

The damaging by-products are called "free radicals" and can cause cell damage possibly leading to cardiovascular disease and cancer.

VITAMIN E IS FOUND IN:

Almonds

Asparagus

Avocados

Brazil nuts

Broccoli

Canola oil

Corn

Corn oil/margarine

Cottonseed oil

Fortified cereals

Hazelnuts (filberts)

Peanuts/Peanut oil

Safflower nuts/oil

Soybean oil

Spinach

Sunflower seeds

Walnuts

Wheat germ

Wheat germ oil

Vitamin D: get it from sunshine

Vitamin A: get it from leafy greens & carrots

WHY YOU NEED VITAMIN D

Maintains normal blood levels of calcium and phosphorus.

Helps the body absorb calcium for strong bones.

Is necessary for the formation of bones.

Prevents rickets and skeletal disease.

Too little vitamin D leads to thin, brittle, soft, or misshapen bones, and weak muscles.

VITAMIN D IS FOUND IN:

Cod-liver oil

Egg substitutes

Halibut-liver oil

Herring

Mackerel

Salmon

Sardines

Sunlight

Tuna

Vitamin-D-fortified milk

and . . .

WHY YOU NEED VITAMIN A:

It combats infections by bacteria and viruses.

Its required for good vision, bone growth, reproduction, and cell growth.

It helps maintain the linings of the eyes.

It helps maintain the linings of the respiratory, urinary, and intestinal.

VITAMIN A IS FOUND IN:

Carrots

Sweet Potatoes

Pumpkin

Spinach

Collards

Kale

Turnip Greens

Beet Greens

Winter Squash

Cabbage

Kidney beans are a source of B vitamins

YOU NEED ALL THE B VITAMINS:

VITAMIN B1 (Thiamine)

Is essential for nerve signal between the brain and the spinal cord.

Too little can result in depression, poor memory, muscle weakness and stiffness, nerve tingling, burning sensation and numbness, tiredness, headache, loss of appetite and nausea.

Found in: Baked Potato, Beef kidney/liver, Brewer's yeast, flour: rye and whole grain, Garbanzo beans (chickpeas) dried, Ham, Kidney beans, dried, Navy beans, dried, Orange juice, Oranges, Oysters, Peanuts, Peas, Raisins, Rice - brown and raw, Wheat germ, Whole-grain products

VITAMIN B2 (riboflavin)

Helps prevent migraines, cataracts.

Helps the body manage carbohydrates and amino acids that make up proteins.

Found in: Bananas, Beef liver, Dairy products, Eggs, Enriched breads, Fortified cereals, Ham, Mixed vegetables, Pork, Tuna, Wheat germ.

VITAMIN B3 (niacin)

Required for normal growth and for healthy skin.

Required to proper function of many enzymes.

A necessary for the release of enegy from fats and carbohydrates.

Helps make sex hormones and other important signal chemicals.

Not enough can lead to depression.

Found in: Beef liver, Brewer's yeast, Chicken, white meat, Dried beans/peas, Fortified cereals, Halibut, Peanut butter, Peanuts, Pork/ham, Potatoes, Salmon, Soybeans, Swordfish, Tuna, Turkey.

VITAMIN B5 (pantothenic acid)

Necessary for production, transport, and release energy from fats.

Required for the processing of cholesterol.

Its needed to manufacture vitamin D and steroid hormones.

Activates the adrenal glands and may lower blood levels of cholesterol and triglycerides.

Found in: Avocados, Bananas, Blue cheese, Broccoli, Chicken, Collard greens, Eggs, Lentils, Liver, Lobster, Meats-all kinds, Milk, Oranges, Peanut butter, Peanuts, Peas, Soybeans, Sunflower seeds, Wheat germ, Whole-grain products.

VITAMIN B6 (pyridoxine)

Needed for heart health.

Can reduce the tendency of platelets in the blood to form clots.

Lower blood pressure to some extent.

May help PMS symptoms and asthma.

Found in: Avocados, Bananas, Beef liver, Chicken, Fortified cereals, Ground beef, Ham, Hazelnuts (filberts), Lentils, Potatoes, Salmon, Shrimp,, Soybeans, Sunflower seeds, Tuna, Wheat germ.

VITAMIN B9 (folic acid)

Reduces the chance of neural tube defects in the fetus.

Not enough may lead to premature birth or babies with low birth weight.

Found in: Asparagus, Avocados, Bananas, Beans, Beets, Brewer's yeast, Brussels sprouts, Cabbage, Calf liver, Cantaloupe, Citrus fruits/juices, Endive, Fortified grain products, Garbanzo beans (chickpeas), Green leafy vegetables, Lentils, Sprouts, Wheat germ.

VITAMIN B12 (energy!!)

Gives the body energy, fights fatigue.

Helps memory and concentration, and lack of concentration.

May improve male fertility.

Found in: Beef, Beef liver, Blue cheese, Clams, Dairy products, Eggs, Flounder, Herring, Liverwurst, Mackerel, Milk, Oysters, Sardines, Snapper, Swiss cheese.

Calcium is found in dairy products

BONES AND TEETH NEED CALCIUM

Calcium salts make up about 70 percent of bone by weight and provides bone its strength and rigidity.

It is the chief supportive element in bones and teeth. Not enough calcium can lead to osteoporosis.

CALCIUM IS FOUND IN:

Almonds

Kelp & Kale

Milk, Cheese, Yogurt

Broccoli, Cauliflower

Pudding

Calcium-fortified Salmon, canned

Canned fish with bones

Cereal, rice, juice

Sardines, canned

Tofu

Turnip & Mustard greens

Cottage cheese

Figs, dried

Honeydew melon

Walnuts, Peanuts, Brazil nuts

Baked beans, canned

Milk Chocolate

Soybeans

Crab meat, canned

Nuts and seeds contain minerals.

YOUR BODY REQUIRES THESE ESSENTIAL MINERALS:

CHLORIDE - Fluid Balance

Keep the amount of fluid inside and outside of cells in balance.

Helps maintain proper blood volume, blood pressure, and pH of body fluids.

Found in: table salt (sodium chloride).

CHROMIUM - Weight Loss

Helps the hormone insulin work more efficientlyciency.

May also help you lose weight by holding on to muscley.

Found in: liver, American cheese, brewer's yeast, and wheat germ, many meats, fish, fruits, whole grains, and vegetables, especially carrots, potatoes, and spinach, also alfalfa, brown sugar, molasses, and animal fats.

COPPER - Tissues

Growth, development, and maintenance of bone, connective tissue, brain, heart, and many other body organs.

Involved in the formation of red blood cells.

Absorption and utilization of iron.

Synthesis and release of life-sustaining proteins and enzymes.

Stimulates the immune system to fight infections, repair injured tissues, and promote healing.

Found in: a healthy balanced diet.*

IODINE - Thyroid Function

Deficiency often occurs in people with thyroid disease or a hyperthyroid disorder or those who have developed a goiter.

Symptoms of iodine deficiency are extreme fatigue, weight gain, facial puffiness, constipation, slowing of both physical and mental processes, and lethargy.

Found in: iodized table salt and a balanced diet.*

MAGNESIUM - Multi-tasker

Vital for a healthy nervous system, muscle contraction, and for the formation of healthy bones and teeth.

Guards against cardiovascular disease and lower high blood pressure.

May be useful in preventing type II diabetes and its complications.

May reduce the symptoms of PMS.

May minimizing the severity of asthma attacks.

Found in: green vegetables like spinach, nuts, seeds, some whole grains and fruits.

MANGANESE - Healthy Joints

Necessary for the healthy development of cartilage and bone.

Found in: a well balanced diet.*

PHOSPHORUS - Calcium's Partner

Calcium requires phosphorus to build strong bones.

Junk food may contain too much phosphorus.

Processed foods may not have enough.

Found in: a well balanced diet.*

POTASSIUM - Good Blood Pressure & Healthy Heart

An essential mineral and electrolyte.

Can lower your blood pressure.

Found in: bananas, orange juice, dried dates, and apricots.

SELENIUM - Prevents Certain Diseases

Helps in the prevention of some degenerative conditions including cancer, inflammatory diseases, cardiovascular disease, neurological diseases, aging, and infections.

Found in: animal proteins, a well balance diet.*

SODIUM - Electrical Conductivity

Necessary for the electrical systems to communicate.

Holds water in body tissues.

Found in: salt.

ZINC - Multi-tasker

Zecessary for biochemical reactions in the body.

Maintains a healthy immune system.

Needed for wound healing.

Helps maintain your sense of taste and smell.

Required for DNA synthesis.

Too much alcohol depletes the body of zinc.

Found in: a well balanced diet.*

*A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

BALANCED DIET

from EverydayHealth.com

BROWN RICE, CHICKEN & BEAN SKILLET

INGREDIENTS:

* 1/2 cup(s) rice, brown

* 2 tablespoon oil, olive

* 1 large onion(s), 1 cup, chopped

* 2 clove(s) garlic, minced

* 8 ounce(s) chicken, breast, boneless, skinless, cut into 1 inch pieces

* 14 1/2 ounce(s) tomatoes, diced, no salt added

* 6 ounce(s) tomato paste

* 1/2 cup(s) water, or tap

* 1 teaspoon Italian seasoning, dried

* 1/8 teaspoon pepper, red flakes

* 15 ounce(s) beans, cannellini, low sodium, about 1 3/4 cups

* 10 ounce(s) spinach, frozen chopped, thawed and squeezed dry

* 1/4 cup(s) cheese, Parmesan

PREPARATION:

1. Prepare rice according to package directions, omitting added salt and fat.

2. In a large nonstick skillet, heat oil over high heat. Add onion and garlic;saute 2 to 3 minutes, or until onion is tender.

3. Add chicken and cook for 20 minutes, until chicken is no longer pink, stirring constantly. Add tomatoes, tomato paste, water, Italian seasoning and pepper flakes.

4. Bring to a boil; reduce heat and simmer uncovered 5 minutes.

5. Drain and rinse cannellini beans. Add to skillet, along with spinach and cooked rice; heat thoroughly.

6. Sprinkle with Parmesan cheese just before serving.

4 servings Calories: 408, Saturated Fat: 3g, Sodium: 351mg, Dietary Fiber: 9g, Total Fat: 13g, Carbs: 50g, Cholesterol: 39mg, Protein: 26g

from EverydayHealth.com

BLUEBERRY BANANA LOAF

INGREDIENTS:

* 1 cup(s) flour, whole-wheat

* 3/4 cup(s) flour, all-purpose

* 1 teaspoon baking soda

* 1/2 teaspoon cinnamon, ground

* 1/4 teaspoon salt

* 1/2 cup(s) oats, rolled, quick cooking

* 3 tablespoon margarine

* 1/3 cup(s) sugar

* 1 large egg(s), or 1/4 cup egg substitute

* 1 cup(s) banana(s), mashed (about 2 bananas)

* 1 tablespoon lemon juice, fresh

* 1 cup(s) blueberries, fresh or frozen

PREPARATION:

1. Preheat the oven to 350 degrees F. Spray an 8 1/2- x 4-inch loaf pan with nonstick spray.

2. Combine both flours, the baking soda, cinnamon, and salt in a large bowl. Stir in the oats.

3. Cream the margarine and sugar in the large bowl of an electric mixer. Beat in the egg; add the bananas and lemon juice. Stir until blended.

4. Add the dry ingredients and mix just until moistened. Gently fold in the blueberries.

5. Pour the batter into the loaf pan and bake for about 1 hour, until an inserted toothpick comes out clean.

6. Let the bread cool in the pan for 10 minutes; turn it out onto a wire rack to cool completely. Wrap and refrigerate several hours before cutting into 16 slices.

16 slices. Calories: 115, Saturated Fat: 1g, Sodium: 145mg, Total Fat: 3g, Cholesterol: 13mg

from EverydayHealth.com

BARLEY PILAF WITH TOASTED ALMONDS

INGREDIENTS:

* 2 teaspoon oil, olive

* 1/2 cup(s) onion(s), chopped

* 2 cup(s) broth, chicken, fat-free, salt-free

* 1 cup(s) barley, quick-cooking, uncooked

* 3 tablespoon nuts, almonds, sliced, toasted

* 3 tablespoon raisins, golden

* 2 tablespoon parsley, flat-leaf, chopped

* 1/4 teaspoon salt

* 1/8 teaspoon pepper, black ground

PREPARATION:

Heat oil in a 3-quart saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add broth; bring to a boil. Add barley; cover, reduce heat, and simmer 15 minutes. Add almonds and remaining ingredients; stir well. Cover and let stand 5 minutes.

Yield: 6 servings (serving size: 1/2 cup).

Calories: 174, Saturated Fat: 0.5g, Sodium: 309mg, Dietary Fiber: 6g, Total Fat: 3.5g, Carbs: 32g, Cholesterol: 0mg, Protein: 5.5g