tag:blogger.com,1999:blog-255301952011-04-21T14:22:00.392-07:00weirdlywhttp://www.blogger.com/profile/08307284706907306906noreply@blogger.comBlogger21100tag:blogger.com,1999:blog-25530195.post-1144324063131025222006-04-06T04:47:00.001-07:002006-04-06T04:47:43.133-07:00Minerals<br /><br />Mineral <br /> What the mineral does<br /> Significant food sources <br /> <br />Sodium<br /> Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions<br /> salt, soy sauce, bread, milk, meats<br /> <br />Chloride<br /> Maintains fluid and electrolyte balance, aids in digestion<br /> salt, soy sauce, milk, eggs, meats<br /> <br />Potassium<br /> Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission<br /> potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk<br /> <br />Calcium<br /> Formation of bones and teeth, supports blood clotting<br /> milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli<br /> <br />Phosphorus<br /> Formation of cells, bones and teeth, maintains acid-base balance<br /> all animal foods (meats, fish, poultry, eggs, milk)<br /> <br />Magnesium<br /> Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity<br /> spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut<br /> <br />Iron<br /> Part of the protein hemoglobin (carries oxygen throughout body's cells)<br /> artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver<br /> <br />Zinc<br /> 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 <br /> 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<br /> <br />Selenium<br /> Antioxidant. Works with vitamin E to protect body from oxidation<br /> seafood, meats and grains<br /> <br />Iodine<br /> Component of thyroid hormones that help regulate growth, development and metabolic rate<br /> salt, seafood, bread, milk, cheese<br /> <br />Copper<br /> Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes<br /> meats, water<br /> <br />Manganese<br /> Facilitates many cell processes<br /> widespread in foods<br /> <br />Fluoride<br /> Involved in the formation of bones and teeth, helps to make teeth resistant to decay<br /> fluoridated drinking water, tea, seafood<br /> <br />Chromium<br /> Associated with insulin and is required for the release of energy from glucose<br /> vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts<br /> <br />Molybdenum<br /> Facilitates many cell processes<br /> legumes, organ meats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/25530195-114432406313102522?l=nature-juice.blogspot.com' alt='' /></div>weirdlywhttp://www.blogger.com/profile/08307284706907306906noreply@blogger.com0tag:blogger.com,1999:blog-25530195.post-1144324041368603642006-04-06T04:47:00.000-07:002006-04-06T04:47:21.430-07:00Vitamins<br /><br />Vitamin <br /> What the vitamin does<br /> Significant food sources <br /> <br />B1 (thiamin)<br /> Supports energy metabolism and nerve function<br /> spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk<br /> <br />B2 (riboflavin)<br /> Supports energy metabolism, normal vision and skin health<br /> spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams<br /> <br />B3 (niacin)<br /> Supports energy metabolism, skin health, nervous system and digestive system<br /> spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp<br /> <br />Biotin<br /> Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis<br /> widespread in foods<br /> <br />Pantothenic Acid<br /> Supports energy metabolism<br /> widespread in foods<br /> <br />B6 (pyridoxine)<br /> Amino acid and fatty acid metabolism, red blood cell production<br /> bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast<br /> <br />Folate<br /> Supports DNA synthesis and new cell formation<br /> tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans<br /> <br />B12<br /> Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance<br /> meats, poultry, fish, shellfish, milk, eggs<br /> <br />C (ascorbic acid)<br /> Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant<br /> spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries<br /> <br />A (retinol)<br /> Supports vision, skin, bone and tooth growth, immunity and reproduction<br /> mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver<br /> <br />D<br /> Promotes bone mineralization<br /> self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish<br /> <br />E<br /> Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization<br /> polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod<br /> <br />K<br /> Synthesis of blood-clotting proteins, regulates blood calcium<br /> Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/25530195-114432404136860364?l=nature-juice.blogspot.com' alt='' /></div>weirdlywhttp://www.blogger.com/profile/08307284706907306906noreply@blogger.com0