Nutrients and Their Food sources

Vitamin A (Beta Carotene)

• Uses- acne, enhance immunity, cancer prevention
• Food sources- apples, carrots, prunes, spinach, fish liver oils

Vitamin B-1 (Thiamin)

• Uses- stress, beriberi, anxiety, depression
  
• Food sources- wheat germs, molasses, eggs, peanuts, brewer’s yeast, sunflower seeds, beef liver

Vitamin B-2 (Riboflavin)

• Uses- stress, carpal tunnel, cataracts, dermatitis
• Food sources- dairy, eggs, liver, almonds, fish, beans, broccoli, avocados, brussel sprouts, nuts

Vitamin B-3 (Niacin)

• Uses- pellagra, insomnia, high cholesterol
• Food sources- meat, fish, dairy, what germ, whole bran, corn, eggs, potatoes, chicken, buttermilk

Vitamin B-6 (Pyridoxine)

• Uses- oral birth control use, depression, carpal tunnel, PMS
• Food sources- whole grain cereals, brewer’s yeast, green leafy vegetables, eggs, potato

Vitamin B-12 (Cobalamin)

• Uses- anemia, depression, carpal tunnel, PMS
• Food source- liver, meat, fish, chesse, eggs, dairy, tofu, brewer’s yeast

Biotin

• Uses- insomnia, dry skin
• Food sources- liver meat, soybeans, dairy, fish, yeast, egg yolk, lentils, whole grains

Boron

• Uses- osteoporosis
• Food sources- fruits and vegetables

Vitamin C

• Uses- stress, enhance immunity, wounds, infection
• Food sources- citrus, broccoli, kale, avocados, cabbage, bananas, collards, black currants, parsley

Calcium

• Uses- osteoporosis, fractures, high blood pressure
• Food sources- dairy, salmon, sardines, oysters, broccoli, green leafy vegetables, soybeans, tofu

Choline

• Uses- nerve fractures
• Food sources- whole grains, meats, eggs

Chromium

• Uses- blood sugar regulation, high blood pressure
• Food sources- brewer’s yeast, meat, cheese, whole grains

Copper

• Uses- anemia, nervous system, high cholesterol
• Food source- liver, soybeans, legumes, seafood, nuts, molasses, whole grains, raisins

Vitamin D

• Uses- osteoporosis, high blood pressure
• Food sources- cod liver oil, tuna, egg yolks, salmon, wheat hreen vegetables, nuts, legumes

Vitamin E

• Uses- PMS, fibrocystic breast, hot flashes, cancer prevention
• Food sourcess- vegetable oils, brown rice, whole grains, leafy green vegetables, nuts, legumes

Folic Acid

• Uses- cervical dysplasia, anemia, depression
• Food source- meat, organ meats, whole grains, green leafy vegetables, nuts, legumes

Iodine

• Uses- hypothyroidism, goiter
• Food sources- fish, seaweed, shellfish

Vitamin K

• Uses- osteoporosis, bleeding or coagulation problems
• Food sources- meat, fish, eggs, whole grains, fruit, dairy, raisins, potatoes, green leafy vegetables

Magnesium

• Uses- osteoporosis, muscle cramps, high blood pressure
• Food source- milk, dairy, fish nuts, molasses, soybeans, peanuts, seeds, wheat germ, whole grains

Manganese

• Uses- blood sugar regulation, cancer prevention
• Food sources- meats, seeds, seaweed, whole grains, avocado, beananas, beetsm egg yolks, fruits

Phosphorus

• Uses- bone formation, muscle weakness
• Food sources- dairy, meat, fish, nuts, beans, whole grains

Potassium

• Uses- high blood pressure
• Food sources- dairy, poultry, fish, fruit, legumes

Selenium

• Uses- cancer prevention, heart disease, arthritis
• Food sources- seafood, meat, whole grains grown in selenium rich soil

Zinc

• Uses- enhance immunity, would healing, prostatitis
• Food sources- meat, poultry, seafood, eggs, soybeans, legumes, sunflowers seeds, brewery’s yeast