Vitamins, What they do, Where to get Them

If your health research leads you to believe that you need to consume more of any particular vitamin or mineral, (all we all do these days), before you turn to synthetic vitamins, I encourage you to focus on eating more whole foods that are rich in the vitamins and minerals you need. If you just can’t eat these awesome foods then WHOLE FOOD SUPPLIMENTS are the next best thing, IE,, or

Vitamin A   Vitamin A is needed for night vision, healthy skin, proper digestion of protein, healthy mucosal linings, and a healthy immune system.  Healthy foods that contain vitamin A include: organic beef liver, cod liver oil, organic eggs, and organic butter. Vitamin A can also be obtained from beta carotene, which is found in a variety of plants, including spinach, watercress, carrots, sweet potatoes, goji berries, and cantaloupe.

Vitamin B1 is needed for proper brain function (especially memory) and energy production.   Healthy foods that contain vitamin B1 include: lentils, peas, brown rice, spinach, watercress, asparagus, cauliflower, Brussels sprouts, raw pecans, and raw brazil nuts.

Vitamin B2 Vitamin B2 is needed for healthy skin, healthy hair, healthy eyes, and energy production.  Healthy foods that contain vitamin B2 include: organic beef liver, mushrooms, organic eggs, raw almonds, organic beef, broccoli, spinach, organic chicken, asparagus, and wild salmon.

Vitamin B3 – Niacin is needed for energy production, proper brain function, healthy skin, and regulation of blood sugar and cholesterol levels.   Healthy foods that contain vitamin B3 include: organic chicken, organic turkey, organic beef, wild salmon, lentils, lima beans, and asparagus.

Vitamin B5 – Pantothenic Acid is needed for energy production, healthy skin and hair, a healthy nervous system, and production of anti-stress and anti-inflammatory hormone (cortisol). Healthy foods that contain vitamin B5 include: organic chicken, organic egg, broccoli, lentils, split peas, avocado, sweet potato, and mushrooms.

Vitamin B6 – Pyridoxine is needed for prevention of breast and prostate cancer, production of red blood cells, and a healthy nervous system.  Healthy foods that contain vitamin B6 include: potato, banana, wild salmon, organic chicken, spinach, avocado, organic turkey, organic beef, collard greens, brown rice, and green peas.

Vitamin B12 – Cyanocobalamin is needed for a healthy nervous system, energy production, red blood cell production, growth, maintenance, and reproduction of all of your cells.   Healthy foods that contain vitamin B12 include: organic beef liver, wild salmon, organic beef, raw, organic milk, organic cheese, organic eggs, organic, chicken, and organic turkey.

Vitamin C is needed for maintenance of bones, ligaments, tendons, and blood vessels, protection against free radicals and toxins, and production of norepinephrine, a hormone that is essential to a healthy nervous system. Healthy foods that contain vitamin C include: acerola cherries, goji berries, sweet red bell peppers, strawberries, oranges, Brussels sprouts, broccoli, collard greens, grapefruit, cantaloupe, cabbage, and tomato.

Vitamin D is needed for strong bones and teeth, a healthy immune system and protection against autoimmune disorders, regulation of blood sugar level, prevention of high blood pressure, and cancer prevention. Healthy foods that contain vitamin D include: cod liver oil, wild salmon, sardines, and organic egg yolks.

Vitamin E is needed for healthy blood circulation, protection against free radicals, and proper utilization of oxygen.   Healthy foods that contain vitamin E include: cold pressed, extra virgin olive oil, raw almonds, spinach, carrots, avocado, butter, and all dark green leafy vegetables

Folate (Folic Acid) is needed for proper neurological development of babies during the first few months of pregnancy, proper growth, maintenance, and reproduction of all of your cells, including your red blood cells, and production of neurotransmitters that regulate your mood and sleep. Healthy foods that contain folate include: lentils, chickpeas, asparagus, spinach, organic beef liver, broccoli, lima beans, beets, romaine lettuce, and whole oranges.

Vitamin K is needed for proper blood clotting and optimal mineralization of your bones.   Healthy foods that contain vitamin K include: cold pressed, extra virgin olive oil, broccoli, raw kale, peas, cauliflower, Brussels sprouts, raw spinach, raw dark green leafy lettuce, raw Swiss chard, raw watercress, and raw parsley.

Calcium is needed for strong teeth and bones, proper muscle growth and contraction, proper blood clotting, proper functioning of heart and nerves, and regulation of blood pH to allow for proper transport of oxygen and carbon dioxide. Healthy foods that contain calcium include: sardines, Chinese cabbage, rhubarb, spinach, salmon (wild, with bones), kale, white beans, bok choy, broccoli, pinto beans, and red beans

Chloride is needed for regulation of acid-base balance of your blood, proper digestion of protein and carbohydrates, and proper movement of fluids across all of your cellular membranes.  Healthy foods that contain chloride include: small amounts of mineral-dense sea salt, broths made from organic bones, celery, and coconut.

Magnesium is needed for prevention of dental cavities, strong bones, energy production, regulation of heart rhythm, nerve signaling, and proper contraction and relaxation of your muscles.  Healthy foods that contain magnesium include: raw almonds, brown rice, spinach, Swiss chard, lima beans, avocado, organic peanuts, hazelnuts, okra, and black-eyed peas.

Phosphorus is needed for strong bones and teeth, energy production, proper kidney function, regulation of blood pH, and proper growth of all of your cells. Phosphorus is found in almost all foods. As long as you consistently eat a wide variety of whole, minimally processed foods, you will get enough phosphorus for your daily needs.

Potassium is needed for proper movement of nutrients, waste products, and fluids in and out of cells. Healthy foods that contain potassium include: almost all vegetables, grains, and nuts.

Sodium is needed for proper muscle contraction and relaxation, movement of fluids in and out of cells, regulation of acid-base balance, and proper nerve  functioning.   As long as you eat a variety of whole, minimally processed foods, you will get all the sodium you need.  If you prefer more salt, Celtic sea salt is superior to over processed table salt. 

Sulphur is needed for: protection against infection, electromagnetic radiation, and pollution, and to provide structure to all of your cell membranes. Healthy foods that contain sulphur include: cauliflower, broccoli, cabbage, organic eggs, wild fish, and free-range birds.

Boron is needed for healthy bones.  Healthy foods that contain boron include: apples, leafy green vegetables, raw nuts, and whole grains.

Chromium is needed for regulation of blood sugar, prevention of heart disease and adult-onset diabetes, and proper production of protein, fat, and cholesterol. Healthy foods that contain chromium include: corn on the cob, sweet potatoes, apples, organic eggs, tomatoes, and broccoli.

Choline (converted to Trimethylglycine), is needed for structural support for all of your cells, a healthy nervous system, and prevention of fat and cholesterol build up in your liver.  Healthy foods that contain choline include: organic beef liver, organic eggs, organic beef, Brussels sprouts, broccoli, wild salmon, and organic peanut butter.

Cobalt is needed for proper assimilation of iron.  Healthy foods that contain cobalt include: all healthy animal foods (organic eggs, wild fish, free range meat).

Copper is needed for production of skin color, proper nerve signaling, proper metabolism of iron, production of energy, formation of bone, and maintenance of strong connective tissue in your heart and blood vessels. Healthy foods that contain copper include: organic beef liver, raw cashews, raw sunflower seeds, raw hazelnuts, raw almonds, organic peanut butter, mushrooms, lentils, and whole oats.

Germanium is needed for protection against food allergies, and prevention of Candida overgrowth, viral infections, rheumatoid arthritis, and cancer.  Healthy foods that contain germanium include: garlic, mushrooms, ginseng, and onions. 

Iodine is needed for healthy pregnancy and breast feeding, prevention of brain damage, proper thyroid function, and production of sex hormones. Healthy foods that contain iodine include: sea salt, sea weeds, fish broth, organic butter, artichokes, asparagus, and most dark green vegetables.

Iron is needed for oxygen transport and storage, energy production, and protection against free radicals. Healthy foods that contain iron include: organic beef, organic beef liver, organic chicken, kidney beans, lentils, organic eggs, wild fish, and dark green leafy vegetables.

Manganese is needed for protection against free radicals, proper bone development, wound healing, healthy nerves, a healthy immune system, formation of mother’s milk, and blood sugar regulation. Healthy foods that contain manganese include: pineapple, raw pecans, raw almonds, brown rice, pinto beans, lima beans, navy beans, spinach, sweet potatoes, and organic butter fat.

Molybdenum is needed for absorption of iron, metabolism of nitrogen, and protection against free radicals and toxins. Healthy foods that contain molybdenum include: beans, lentils, peas, whole grains, and raw nuts.

Selenium is needed for: protection against free radicals, carcinogens, and infections, and a healthy  heart.   Healthy foods that contain selenium include: raw Brazil nuts, wild salmon, brown rice, organic chicken, organic beef, and organic butter.

Silicon is needed for healthy teeth, bones, cartilage, skin, hair, and nails, protection against arteriosclerosis, and protection against aluminum. Healthy foods that contain silicon include: millet, corn, ground flax seeds, and the stems of green vegetables.

Vanadium is needed for formation of bones and teeth, growth and reproduction, and regulation of blood cholesterol levels. Healthy foods that contain vanadium include: whole grains (particularly buckwheat) and olives.

Zinc is needed for mental and emotional balance, a healthy immune system, strong teeth and bones, energy production, and protection against free radical damage. Healthy foods that contain zinc include: organic beef, organic beef liver, lima beans, organic/wild turkey, split peas, chick peas, raw cashews, raw pecans, raw almonds, green peas, organic eggs, and ginger root.

About Jill RN

I have been a registered nurse for over 20 years working in the Trauma stepdown of LAUSC county hospital to the Heart Transplant unit at UCLA, Post partum and travel nurse. I realized that there was very little room for holistic medicine in the traditional medical field and started researching natural cures to address the whole person: Body mind and spirit. I enjoy working with people who are motivated to change their lifestyle to a more healthy and balanced one. I offer stress reduction therapies as well as unprocessed stress can also reek havoc on our body and being, True health is not complex but it takes a commitment and willingness to change old habits and create a more positive environment so the body can heal and repair. It is not an over night process, but certainty well worth the effort to achieve a lifestyle of health and wellbeing.
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