nature juice

Minerals

Mineral
What the mineral does
Significant food sources

Sodium
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions
salt, soy sauce, bread, milk, meats

Chloride
Maintains fluid and electrolyte balance, aids in digestion
salt, soy sauce, milk, eggs, meats

Potassium
Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission
potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

Calcium
Formation of bones and teeth, supports blood clotting
milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus
Formation of cells, bones and teeth, maintains acid-base balance
all animal foods (meats, fish, poultry, eggs, milk)

Magnesium
Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity
spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Iron
Part of the protein hemoglobin (carries oxygen throughout body's cells)
artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Zinc
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus
spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

Selenium
Antioxidant. Works with vitamin E to protect body from oxidation
seafood, meats and grains

Iodine
Component of thyroid hormones that help regulate growth, development and metabolic rate
salt, seafood, bread, milk, cheese

Copper
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes
meats, water

Manganese
Facilitates many cell processes
widespread in foods

Fluoride
Involved in the formation of bones and teeth, helps to make teeth resistant to decay
fluoridated drinking water, tea, seafood

Chromium
Associated with insulin and is required for the release of energy from glucose
vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum
Facilitates many cell processes
legumes, organ meats

Vitamins

Vitamin
What the vitamin does
Significant food sources

B1 (thiamin)
Supports energy metabolism and nerve function
spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)
Supports energy metabolism, normal vision and skin health
spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

B3 (niacin)
Supports energy metabolism, skin health, nervous system and digestive system
spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Biotin
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
widespread in foods

Pantothenic Acid
Supports energy metabolism
widespread in foods

B6 (pyridoxine)
Amino acid and fatty acid metabolism, red blood cell production
bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

Folate
Supports DNA synthesis and new cell formation
tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

B12
Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance
meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid)
Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant
spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol)
Supports vision, skin, bone and tooth growth, immunity and reproduction
mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

D
Promotes bone mineralization
self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

E
Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization
polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

K
Synthesis of blood-clotting proteins, regulates blood calcium
Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver