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Friday, January 3, 2014

Food Nutrients and Good Sources

This chart is copied from Vogue Natural Health and Beauty by Bronwen Meredith. It's a pretty old book, published in 1979 but it's still accurate. She makes a lot of references to animal offal as sources of essential nutrients but she offers good vegetarian alternatives. The chart is a handy reference if you need to check where you can get a particular mineral or vitamin or if you want to find out why it's important to the body. In the book Bronwen mentions dairy produce, but doesn't state whether it's raw or not, I have added the word raw because pasteurized milk and milk products are indigestible to the body.

NutrientFunctionGood Food Sources
PROTEINSThe essential amino acids in proteins promote growth, build and repair body tissue, generally aid metabolism and provide energyMeat, poultry, fish, raw milk, eggs, raw cheese, yogurt, nuts, seeds, whole cereals, wheatgrass
QUICK SUGARSGives quick energyFresh and dried fruits, honey, molasses, wheatgrass
SLOW SUGARSSource of heat and energyWhole grains and cereals, whole-grain breads, tuber and root vegetables, peas, beans, lentils, wheatgrass
FIBREProvides the bulk and fiber needed for the digestive tract to function properlyStalks, roots, bulbs, and fruits of vegetables
FATSStored in the body as reserve energy; insulate the body against heat loss; protect vital organsVegetable oils, fish oils, animal fats (minimum), raw milk, raw cheese, raw cream, nuts
VITAMIN AHelps repair the body tissues and skeletal growth; promotes good eyesight; helps keep skin in good conditionDeep yellow foods such as apricots, butter, carrots, cheese, eggs, mangoes, papayas; liver, kidney; dark green vegetables like kale and broccoli, watercress, alfalfa sprouts, wheatgrass
VITAMIN B1Necessary for the conversion of carbohydrates into glucose for energy; important for nervous system, heart and liverPoultry, lamb's liver, Brazil nuts, sunflower seeds, wheatgerm and wholewheat grains, rolled oats, brown rice
VITAMIN B2Helps to break down food for nutrition and energy; necessary for cell respiration and good visionRaw dairy products, eggs, brewers yeast, wheatgerm, wild rice, poultry, liver, kidney, almonds, avocado
VITAMIN B3Assists in the entire digestive process; important to mental health and the nervous system; most beneficial working in a team with other B vitaminsChicken, chicken liver, lamb's liver, kidneys, halibut, mackerel, sardines, peanuts, whole grains and bread
VITAMIN B5Involved in the metabolism of fatty acids; helps free energy from foods; essential for balanced functioning of the adrenal glandFlesh foods, kidneys, lamb's liver, egg yolk, bran, brewer's yeast, whole grains, nuts
VITAMIN B6Connected with growth and important in regulation of the nervous system; aids in metabolic breakdown of foods; helps form antibodies and red blood cellsBananas, poultry, lamb's liver, mackerel, nuts, wheatgerm, whole grains and bread
VITAMIN B12Essential for normal functioning of body cells. particularly those of bone marrow and the nervous systemRaw dairy produce, eggs, poultry, fish, meat, liver, soya beans, wheatgrass
BIOTINHelps to form fatty acids, burning them up with the carbohydrates for energy; necessary for healthy skinRaw egg yolk, liver, kidney, black currants, molasses, rolled oats
CHOLINEAids fat distribution from the liver; assist nerve transmissionFish, heart, lentils, wheatgerm, whole grains, beans, lecithin granules
FOLIC ACIDHelps form red blood cells and nucleic acids, essential for reproduction processLiver, oysters, cabbage (raw), watercress, almonds, walnuts, wheatgrass
INOSITOLTogether with choline, inositol forms lecithin, which keeps the liver free of fatsBran, nuts, oats, sesame seeds, wheatgerm, lecithin granules
PABAEnables other vitamin B element to function properlyBroccoli, cabbage, kale, kidneys, liver, meat, poultry, wheatgrass
VITAMIN CMaintains level of collagen necessary for the formation of connective tissue, bone, skin and cartilage; helps to fight infectionCabbage, cauliflower, broccoli, Brussels sprouts, green peppers, watercress, alfalfa sprouts, citrus fruits, black currants, strawberries, wheatgrass
VITAMIN DEssential for healthy bones and teeth as it helps take the calcium and phosphorus to the necessary building tissuesExposure to sunshine, eggs, cod-liver-oil, halibut oil, mackerel, sardines, raw cheese
VITAMIN ENeeded for normal metabolism, believed to improve circulatory system; used to increase fertilityCarrots, cabbage, raw cheese, eggs, olive oil, rolled oats, sunflower seeds, wheatgerm, wholewheat cereals and bread, wheatgrass
VITAMIN KPrevents hemorrhaging and aids the normal blood-clotting processBroccoli, cabbage, potatoes, eggs, oats, wheatgerm, wholegrains, wheatgrass
CALCIUMNecessary to build and maintain bones and teeth; important for heart regulation and nerve transmissionRaw dairy produce, almonds, olives, kelp and other seaweeds, sesame seeds, molasses, broccoli, parsley, wheatgrass
CHLORINEIn conjunction with sodium, is important in cell metabolismCelery, lettuce, spinach, tomatoes, kelp, salt
CHROMIUMA trace mineral, helps regulate blood sugar levels; believed to help keep cholesterol downBran, brewer's yeast, poultry, fruits, green vegetables, nuts
COBALTA trace mineral, necessary for function of vitamin B12Fruits, green vegetables, meat, wholegrain
COPPERSignificant in the production of red blood cells for the utilization of ironPoultry, liver, kidney, shellfish, nuts, wholegrain, lettuce, cabbage, wheatgrass
FLUORINEStrengthens bones and teeth by helping to deposit calcium; counteracts tooth decaySea-food, fish, tea
IODINEImportant for the proper functioning of the thyroid glandShellfish, sea-food, sea-salt, seaweeds, kelp, wheatgrass
IRONVery important, involved in oxidizing cells and forming haemoglobinKidney, liver, shellfish, egg yolk, dark green, leafy vegetables, watercress, soya and sunflower seeds, wholegrain breads and cereals, seaweeds, molasses dried fruit, parsley, wheatgrass, iron
MAGNESIUMImportant in cell metabolism; necessary as a catalytic agent for other minerals and vitamins and for the nerve and muscle systemsAlmonds, barely, molasses, nuts, sea-foods and sea-salt, olives, wheatgrass
MANGANESEActivates enzymes; influences blood-sugar levels and helps maintain reproductive processes; a trace mineralKidneys, parsley, watercress spinach, cabbage, apricots, lentils, nuts, wheatgerm, wheatgrass
PHOSPHORUSThe most active of all minerals, important for growth and maintenance; together with calcium provides hard structure for bones; passes on genetic hereditary patternsMeat, fish, eggs, raw cheese, wheatgerm, wholegrain, wheatgrass
POTASSIUMOften in partnership with sodium, maintaining a balance of fluids and important in muscle and nerve reactionsSea-food, potatoes green-leaf vegetables, soya beans, lima beans, bananas, apricots, figs, wheatgrass
SELIUMNot exactly known, but related to vitamin E in function; a trace mineralKidney, liver, nuts, sea-food, wholegrains, wheatgrass
SODIUMWorks in combination with potassium and chloride; together they are often called electrolytes as they are significant in all cellular metabolism; protects the body against excess fluid lossPoultry, green vegetables, kelp, sea salt, sea-food, water and wheatgerm
SULPHURHelps in the formation of body tissue; necessary for activity of vitamins thiamine and biotin; a trace mineralRaw milk and cheese, eggs, poultry, fish, beans, nuts, soya beans, wheatgrass
ZINCA trace mineral, influences the enzyme and protein pattern in digestionEggs, nuts, onions, shellfish, sunflower seeds, wheatgerm, bran, wheatgrass

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