A (retinol) – Needed for maintenance of skin, mucous membranes, bones, teeth, and hair; vision; and reproduction.
Sources: green leafy vegetables, melon, squash, yams, tomatoes, fish-liver oils.
D (calciferol) – Helps body absorb calcium and phosphorous; needed for bone growth and maintenance.
Sources: fish-liver oils, sprouted seeds, mushrooms, sunflower seeds
E (tocopherol) – Helps form red blood cells; prevents oxidation damage.
Sources: Raw or sprouted seeds, nuts and grains. Green leafy vegetables, Cold pressed olive oil.
K – Needed for blood clotting, normal liver function. Kelp, Alfalfa, soybean oil. Naturally present in healthy intestines.
B1 (thiamin) – Needed for nervous system function; helps release energy from carbohydrates.
Sources: Brewer’s yeast, wheat germ/bran, whole-grain cereals, seeds and nuts, beans, leafy green vegetables.
B2 (riboflavin) – Helps release energy from foods. Essential for healthy eyes, skin, nails and hair.
Sources: Whole grains, brewer’s yeast, torula yeast, wheat germ, almonds, sunflower seeds,cooked leafy vegetables.
Niacin (B3) – Needed for nervous and digestive system functions; essential for protein and carb metabolism.
Sources: Brewer’s / tortula yeasts, wheat germ, rice bran, nuts, sunflower seeds, brown rice, green vegetables.
B6(pyridoxine) – Needed for metabolism; helps form red blood cells. Important for normal reproductive processes and healthy pregnancies.
Sources: Brewer’s yeast, bananas, avocado, wheat germ/bran, soybeans, blackstrap molasses, cantaloupe. Peacans are especially rich.
B12 (cobalamin) – Helps form red blood cells. Prevents anemia. Promotes growth in children.
Sources: Fortified brewer’s yeast, sunflower seeds, comfrey leaves, kelp, bananas, peanuts, raw wheat germ.
Folic acid – Essential for the formation of red blood cells, the healing process and aids in the meatabolism of proteins and contributes to normal growth.
Sources: Deep green leafy vegetables, lima beans, spinach, nuts, broccoli,brewer’s yeast.
Pantothenic acid – Affects all vital body functions.Wards off infections and speeds recovery from illnesses.
Sources: Royal jelly, whole-grain breads/cereals, green vegetables, peanuts, crude molasses.
Biotin – Prevents hair loss, Involved in metabolism of proteins and fats, used in malaria treatments.
Sources: Brewer’s yeast, soybeans, unpolished rice.
C (ascorbic acid) – Necessary for healthy teeth, gums and bones. Essential for proper functioning of adrenal and thyroid glands. General detoxicant.
Sources: All fresh fruits and vegetables. Rich Sources: rose hips, citrus, strawberries, apples, guavas, cabbage, tomatoes, turnip greens, green bell peppers.
Calcium (Ca) – Needed for bone and tooth formation; heart function and blood coagulation; muscle contraction.
Sources: Dark leafy vegetables, sesame seeds, oats, navy beans, almonds, millet, sunflower seeds, canned sardines/salmon.
Phosphorous (P) -Works together with calcium and must be balanced to be effective. Needed for building bones and teeth.
Sources: Whole-grains, seeds, nuts, legumes, dried fruit, corn.
Magnesium (Mg) – Needed for healthy muscle tone and healthy bones and heart. A natural tranquilizer. Nuts, soybeans, green leafy vegetables, figs, apples,
lemons, peaches, almonds, salmon.
Potassium (K) – Important in keeping acid-alkaline balance in the blood. Essential for muscle contraction and normal heart beat.
Sources: Green leafy vegetables, oranges, whole grains, sunflower seeds, bananas, fresh salmon.
Sodium (Na) – Regulates fluid and acid base balance; sodium is necessary for hydrochloric acid production in the stomach.
Sources: Kelp, celery, romaine lettuce, watermelon, sea salt.
Chlorine (CI) – Essential for the production of hydrochloric acid in the stomach. Helps the liver in it’s detoxifying activity.
Sources: seaweed (kelp), watercress, avocado, chard, tomatoes, cabbage, celery, cucumber, oats.
Sulphur (S) – “The Beauty Mineral”. Vital for healthy skin, hair and nails. Aids in reducing oxidations.
Sources: Radish, turnip, onions, celery, horseradish, watercress, soybeans, fish.
Iron (Fe) – Builds resistance to stress and disease. Essential for the formation of haemoglobin, which carries oxygen from the lungs to every cell of the body.
Sources: Apricots, peaches, bananas, black molasses, prunes, raisins, whole grain cereals, turnip greens, spinach, dry beans, lentils.
Zinc (Zn) – Component of enzymes and insulin; aids in wound healing, growth, tissue repair, and sexual development.
Sources: Wheat bran, pumkin seeds, sunflower seeds, brewer’s yeast, onions, oysters, green leafy vegetables.
Iodine (I) – Essential in the formation of thyroxin – the thyroid hormone which regulates much of physical and mental activity.
Sources: Seaweed, Swiss chard, turnip greens, garlic, watercress, pineapple, pears, citrus, seafood and fish liver oils.
Copper (Cu) – Iron cannot be absorbed without copper. Involved in protein metabolism, in healing processes and in keeping hair’s natural color.
Sources: almonds, peas, beans, green leafy vegetables, whole grain products, prunes, raisins.
Manganese (Mn) – Importantly involved in the metabolism of carbs, fats and proteins. Helps to nourish the brain and nerves.
Sources: Spinach, beets, blueberries, oranges, grapefruit, apricots, kelp, green leafy vegetables.
Fluorine(F) – Essential for bone and tooth building. Protects against infections. Excess (as in fluoridated water) causes mottled teeth and can be toxic.
Sources: Steel-cut oats, sunflower seeds, carrots, garlic, betttops, almonds, sea water and natural hard water.
Chromium (Cr) – Integral part of many enzymes and hormones. Important in cholesterol metabolism. Essential for the proper utilisation of sugar.
Sources: Naturally hard water, whole grain bread, mushrooms, brewer’s yeast, cane juice.
Selenium (Se) – Has a close metabolic interrelationship with vitamin E; An antioxidant. Prevents the damage to haemoglobins. Protects from toxic damage by mercury poisoning.
Sources: Sea water, brewer’s yeast, mushrooms, seafood, most vegetables.
Molybdenum (Mo) – Integral part of certain enzymes, involved in proper carbohydrate metabolism. Guards against copper poisoning.
Sources: Brown rice, millet, buckwheat, brewer’s yeast, legumes and naturally hard water.