Vitamins Vit.

A - Green and yellow vegetables and fruits, whole milk, fish and animal liv er oils, garlic. Powerful antioxidant, protects against cancer, heart disease, s troke and night blindness. Reduces skin and eye disorders. Promotes health of sk in and mucous membranes, formation of bones and teeth, night vision. Wrinkle eli minator, lowers cholesterol, slows aging. This is one of the fat soluble vitamin s in this vitamins and minerals list.

Vit. D - Egg yolk, sunlight, dairy products, fish liver oils, saltwater fish, da ndelion greens, oatmeal, sweet potatoes, liver. Regulates metabolism of calcium and phosphorus. Necessary for growth. Protects against muscle weakness. Preventi on and treatment of breast cancer, colon cancer, osteoarthritis, enhances immuni ty, important for thyroid function and normal blood clotting. Vit. E - Cold pressed vegetable oils, raw nuts, seeds, whole grains, dark green leafy vegetables, legumes, water cress, soybeans, sweet potatoes, milk, oatmeal, wheat germ. Powerful antioxidant, protects body against free radicals. Importan t to reduce cancer risks and heart disease. Improves circulation, necessary for tissue repair, promotes normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, protects aga inst 80 different diseases. Maintains healthy nerves and muscles, skin and hair, can relax leg cramps. This is one of the fat soluble vitamins. Vit. K - Green vegetables, cauliflower, green leafy vegetables, egg yolks, liver , oatmeal, rye, safflower oil, soybeans, wheat, yogurt. Necessary for blood clot ting, bone formation and repair, may help prevent osteoporosis. It plays an impo rtant role in the intestines and promotes healthy liver function. Promotes longe vity. May increase resistance to infection in children and help prevent cancers that target the inner linings of organs. Not as well known as the other vitamins but needs to be included on this vitamins and minerals list.

The best vitamin/mineral supplement is a broad based, balanced formula in a food matrix so you will not be getting too much of any one vitamin or mineral and yo ur body will be able to absorb it. The best vitamins are formulated according to daily dietary requirements. If you eat from all the food groups you are getting most of your vitamins and minerals from food.

The vitamin/mineral formula I prefer and recommend has been grown hydroponically through the mustard plant. The mustard plant is grown in a nutrient solution wi th the vitamins and minerals so that they are absorbed by the plant. Then the mu stard plant is made into the vitamin and mineral formula with a technology that preserves it's food matrix. One hundred percent of the vitamins and minerals in the caplet are absorbed. It's the only one I've found which makes this claim. It 's only $39 and you can order it by calling toll free 1-855-485-5373. NSF certif ied. GMP - Manufactured in conformance with federally established GMPs.

Vit. C - Citrus fruit, berries, melon, green vegetables, tomatoes, potatoes. Pow erful antioxidant, collagen formation, wound healing, anti-stress hormone suppor t, immune system support, reduces symptoms of asthma, helps to prevent cancer ri sks and infections, increases absorption of iron, reduces the risk of cataracts. Most of the vitamin C consumed in food is lost in the urine. Need to supplement . Remember this is one of the water soluble vitamins which is eliminated daily. Vit. B1 Thiamine - Yeast, whole grains, legumes, brown rice, egg yolks, fish, l iver,peanuts, peas, poultry. Enhances circulation, assists in blood formation, c arbohydrate metabolism, optimizes brain function. Positive effect on energy, gro wth and learning. All the B vitamins are the water soluble vitamins on this vita mins and minerals list. They need to be consumed every day. Vit. B2 Riboflavin - Cheese, egg yolks, fish, legumes, meat, milk, poultry, spin ach, whole grains, yogurt. Necessary for red blood formation, antibody productio n, cell growth. All the B vitamins are listed on this vitamins and minerals list . Vit. B3 Niacin - Beef liver, brewer's yeast, broccoli, carrots, cheese, corn flo ur, dandelion greens, tomatoes, fish, eggs, potatoes, wheat germ, whole wheat, c arrots. Needed for circulation and healthy skin. Supports healthy nervous system , the metabolism of carbohydrates, fats, proteins and digestion. Vit. B5 Pantothenic Acid - Beef, brewer's yeast, eggs, fresh vegetables, legumes , mushrooms, raw nuts, wholewheat, seafood. The anti-stress vitamin, supports ad renal glands, required by all cells, supports neurotransmitters, gastrointesinal tract, helpful in treating depression and anxiety. All the B vitamins on this v itamins and minerals list need to be included in a broad based vitamin and miner al formula. They work in consort with other vitamins and minerals and food. Vit. B6 Pyridoxine - Brewer's yeast, carrots, chicken, eggs, fish, meat, peas, s pinach, sunflower seeds, walnuts and wheat germ. Promotes red blood cell formati on, required by nervous system, normal brain function, production of hydrochlori c acid and absorption of fats and protein. Maintains sodium and potassium balanc e, normal cellular growth, supports enzymes and immune system function. Vit. B12 Cyanocobalamin - Brewer's yeast, clams, eggs, herring, kidney, beef liv er, mackerel, dairy products, seafood, sea vegetables, soy products. Prevents an emia, aids folic acid in regulating the formation of red blood cells, helps in u tilization of iron. Required for digestion, absorption of foods, cell formation, synthesis of protein and metabolism of carbohydrates and fats, prevents nerve d amage, maintains myelin sheaths that protect nerve endings, supports memory, lea rning, enhances sleep. This is the most difficult vitamin for vegans and vegetar ians to get so an important one for any vitamins and minerals list and to includ e in a formula. Biotin - Brewer's yeast, egg yolks, meat, milk, poultry, seafood, wholegrains, s oybeans. Aids in cell growth, fatty acid production, metabolism of carbohydrates , fats, proteins, healthy hair and skin, nerve tissue and bone marrow. Helps to relieve muscle pain. Choline - Lecithin, egg yolks, meat, milk, legumes, soybeans, whole grain cereal s. Needed for nervous system, gallbladder regulation, liver function, hormone pr oduction, proper brain function and memory. A vitamins and minerals list must in clude choline. Folate Asparagus, barley, beef, bran, brewer's yeast, brown rice, cheese, chicke n, dates, green leafy vegetbles, lamb, legumes, lentils, liver, milk, mushrooms,

oranges, split peas, root vegetables, salmon, tuna, wheat germ, whole grains an d whole wheat. Brain food, energy production and formation of red blood cells. S trengthens immunity by supporting function of white blood cells, may help with d epression and anxiety, supports healthy cell division and replication.

Minerals This vitamins and minerals list includes the minerals that are essential for the formation of blood and bones, healthy nerve function, the regulation of muscle tone and the composition of body fluids. They work as vitamins do, with enzymes, enabling the body to perform all of it's functions. It is especially important that the minerals you take are plant sourced because they are derived from rocks and salts. If it has not been already made into food will your body know how to use it? Once upon a time, our soils were rich with m inerals but since the introduction of industrialized farming the soils have beco me quite depleted of minerals. Calcium - Dairy products, salmon, sardines, seafood, green leafy vegetables, bro ccoli, kale, almonds, asparagus, brewer's yeast, figs, cabbage, kelp, oats, prun es, sesame seeds, soy products, watercress, whey and yogurt. It is vital for str ong bones, teeth and gums. Lowers cholesterol and helps prevent cardiovascular d isease. Women often need a little more calcium than is included in a balanced fo rmula. Middle aged women need to be getting at least 1500 mg. a day. Look for th e vitamins and minerals list on the bottle. Phosphorus - Asparagus, bran, brewer's yeast, corn, dairy products, eggs, fish, dried fruit, garlic, legumes, raw nuts, seeds, meats, poultry, salmon and whole grains. Necessary for blood clotting, bone and tooth formation, cell growth, con traction of the heart muscle, normal heart rhythm and kidney function. One of th e macrominerals on this vitamins and minerals list.

Magnesium - Found in most foods. It's a catalyst in enzyme activity especially f or energy production. Important for calcium and potassium uptake. Promotes nerve and muscle transmission, helps prevent depression, dizziness, muscle weakness a nd PMS. One of the macrominerals from this vitamins and minerals list that needs to be in your balanced formula. Iron - Eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains. P roduction of hemoglobin and myoglobin and the oxygenation of red blood cells. Ne eded for enzymes and important for growth. Iron is stored in the blood so supple mentation is not necessary unless you are anemic. Iodine - Iodized salt, seafood, kelp. Needed only in trace amounts, helps to met abolize excess fat and important for physical and mental development. Zinc - Brewer's yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans,

liver, meats, mushrooms, oyster, pecans, poultry, pumpkin seeds, sardines, seafo od, soy lecithin, soybeans, sunflower seeds, whole grains. Essential mineral imp ortant in prostate gland function and growth of the reproductive organs. Do not take more than 100 mg. a day in a broad based vitamin/mineral complex as it is a trace mineral on this vitamins and minerals list. Copper - Almonds, avocados, barley, beans, beets, broccoli, garlic, lentils, liv er, mushrooms, raw nuts, oats, oranges, pecans, radishes, raisins, salmon, seafo od, green leafy vegetables, soybeans. Aids in formation of bone, hemoglobin and red blood cells and works in balance with zinc and vitamin C to form elastin, a skin protein. Needed for healthy nerves and joints, healing, energy, taste sensi tivity, hair and skin coloring. An important trace mineral from the vitamins and minerals list. Manganese - Avocados, raw nuts, seeds, seaweed, and whole grains. Minute quantit ies needed for protein and fat metabolism, healthy nerves, a healthy immune syst em and blood sugar regulation. Chromium - Beer, brewer's yeast, brown rice, cheese, meat, whole grains. Needed for energy and the synthesis of cholesterol, fats and proteins. Maintains stable blood sugar levels so very important for diabetics and those of us wanting to m aintain a healthy weight. It is a trace mineral on the vitamins and minerals lis t. Selenium - Meat, grains, depending on the content of the soil where food is rais ed. American farmlands deficient. Brazil nuts, brewer's yeast, broccoli, brown r ice, chicken, dairy, dulse, garlic, kelp, liver, onions, salmon, seafood, tuna, vegetables, wheat germ, whole grains. Inhibits the oxidation of lipids as a comp onent of enzyme glutathione peroxidase. Vital antioxidant especially when combin ed with vitamin E. Prevents formation of free radicals. It is a trace mineral fr om the vitamins and minerals list which means you only need minute amounts. Molybdenum - Beans, beef liver, cereal grains, dark green leafy vegetables, legu mes, peas. Extremely small amounts needed for nitrogen metabolism, aids in conve rsion of purines to uric acid and promotes normal cell function. Do not take ove r 15 mg. a day. This is another trace mineral. Potassium - Dairy foods, fish, fruit, legumes, meat, poultry, vegetables, whole grains, garlic, raw nuts, dulse, lima beans, avocados. Important for healthy ner vous system and a regular heart rhythm. Helps prevent stroke, aids in proper mus cle contraction and works with sodium to control body's water balance. This is a macromineral from the vitamins and minerals list which means we need potassium in larger amounts. Sodium - All foods contain some sodium. Necessary for maintaining proper water b alance and blood pH. Needed for stomach, nerve and muscle function. Sodium is a macromineral on the vitamins and minerals list. Boron - Apples, carrots, grapes, dark green leafy vegetables, raw nuts, pears, w hole grains. Trace amounts necessary for healthy bones and muscle growth, metabo lism of calcium, phosphorus, magnesium. It enhances brain function, promotes ale rtness and plays a role in how the body utilizes energy from fats and sugars. It is a trace mineral. Germanium - Found in all organic, plant and animal material. High amounts in bro ccoli, celery, garlic, shitake mushrooms, milk, onions, rhubarb, sauerkraut, tom ato juice, aloe vera. Improves cellular oxygenation. Helps to fight pain, keep t he immune system functioning and rids the body of toxins. It is a trace mineral. Silicon - Alfalfa, beets, brown rice, bell peppers, soybeans, leafy green vegeta

bles and whole grains. Necessary for the formation of collagen for bones and con nective tissues. It is a trace mineral that needs to be included on any vitamins and minerals list. Sulfur - Brussels sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats , onions, soybeans, turnips and wheat germ. Disinfects the blood, helps the body to resist bacteria and protects the protoplasm of cells. It is a trace mineral. Vanadium - Dill, fish, olives, meat, radishes, snap beans, vegetable oils and wh ole grains. Needed for cellular metabolism and formation of bones and teeth. Pla ys a role in growth and reproduction and inhibits cholesterol synthesis. Improve s glucose tolerance because it supports insulin utilization. It is a trace miner al.