| NUTRITION GLOSSARY |
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| Vitamin & Mineral |
Function |
Food Source |
| Vitamin A |
Essential for:
- Healthy eyes and vision (preventing cataracts and improving night vision
- Growth, including that of bones
- Strengthening the immune system
- Cell growth, reproduction and differentiation (prevention of lung, stomach and breast cancer)
- Reducing the build up of cholesterol (prevention of stroke and heart attack)
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Liver, Kidney, Butter, Whole milk, Carrots, Apricots, Collard greens, Kale, sweet potato, parsley, spinach, mangoes, squash, broccoli etc |
| Vitamin C |
Essential for:
- The manufacture of collagen – a protein which forms the basis of connective tissue such as bones, teeth and cartilage
- Wound healing
- Healthy immune and nervous system
- Adrenal hormone production - improving mental alertness and protecting from stress.
- An antioxidant to help prevent disease and fight the aging effects of stress, pollution and radiation.
- Anti-inflammatory, reducing the degenerative symptoms typical of arthritis
- Helps protect arteries from hardening
- Increases HDL cholesterol, protecting from heart diseases
- Helps the body absorb the iron needed for energy and brain function
- Helps synthesize carnitine, a fat burning nutrient.
- Acts as an antihistamine, helping to overcome allergies
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Guavas, red chilli peppers, red peppers, Parsley, collard leaves, turnip greens, green peppers, broccoli, brussel sprouts, watercress, strawberries, papayas, spinach, oranges, lemon, grapefruit, mangoes, tangerines, tomatoes etc |
| Vitamin E |
Essential for:
- Antioxidant – to protect cells against free radical activity. Protective of the cardiovascular system.
- Protection of fats, cell membranes, DNA and enzymes against damage.
Therapeutic benefits:
- Clearing arteries of plaque
- Increasing immunity
- Inhibiting the growth of cancer cells
- Preventing the progress of brain disease
- Easing arthritis
- Improving blood circulation
- Boosting healing of scars and burns
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Seeds, Nuts and Wholegrains. Wheatgerm oil Wheat cereal Sunflower seeds Hazelnuts, Peanuts Soybeans (cooked) Safflower oil, Canola oil, Corn oil Avocado, Soybean oil , Wholegrains Seeds Sprouts Green leafy vegetables, Eggs |
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Vitamin B1 (Thiamine)
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Essential for:
- Releasing energy from food
- Converting excess calories to fat
- Healthy growth
- Healthy skin, blood hair and muscles
- A healthy brain and nervous system
- Alcohol metabolism
- Supporting the stress response and adrenal glands
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Whole wheat, nuts and seeds, brown rice, sunflower seeds and peanuts. Brewers yeast, Torula yeast, eggs yolk etc |
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Vitamin B2 (riboflavin)
RDA
25-100mg
|
Essential for:
- The proper production of energy from food
- Normal growth and development
- A healthy immune system
- Healthy skin hair and blood cells
- Iron, pyridoxine and niacin functions
- Hormone function
- A healthy nervous system and brain
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Brewers yeast Nuts& seeds, Millet, Lean beef, Wheatgerm Mushrooms Egg yolk, Cheese Soybeans, Dark leafy greens |
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Vitamin B3 (Niacin)
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Essential for:
- The release of energy from food
- Healthy skin, blood cells and digestive system
- Normal growth and development
- Hormone production
- A healthy brain and nervous system
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Tuna (can) Salmon(can) Beef , Veal, Lamb Pork, Fish, Chicken Liver, Peanuts Museli, Mixed Nuts |
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Vitamin B5 Pantothenic Acid
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Essential for:
- The release of energy from food
- Cholesterol and fatty acid metabolism
- Healthy red blood ells
- A healthy immune system
- Healthy adrenal gland function
- A healthy nervous system
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Beef liver , Avocado, Chicken Mushrooms Beef kidney Trout, Wheatgerm Peanuts, Lentils, Salmon, Oysters Milk skim, Eggs Brown rice, Cottage cheese |
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Vitamin B6
Pyridoxine
|
Essential for:
- The release of energy from food
- Healthy cardiovascular, nervous and immune system
- Protein metabolism an hormones production
- Healthy skin, hair and ed blood cells
- Manufacture of the genetic material of the cell
- The conversion of tryptophan to niacin
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Wheatgerm, Beef liver , Bananas Chicken, Avocado Tuna, Spinach Kidneys, Soybeans Mackerel, Raisins Beef steak, Green peas, Pork chop Salmon, Brown rice |
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Vitamin B12
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Essential for:
- Energy release from food
- Amino acid and fatty acid metabolism
- Healthy nerves, blood cells, skin and hair
- Production of genetic material
- Growth and development
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Beef liver & kidney, Beef Trout , Tuna, Salmon Beef Steak, Haddock, Tempeh, Cottage cheese Clams, Oysters, Feta cheese, Eggs , Chicken , |
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Vitamin H – (Biotin)
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Essential for:
- The release of energy from food
- Protein metabolism
- The manufacture of genetic material
- Healthy air
- A healthy immune system
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Beef liver , Peanuts, Chocolate , Eggs, Dried Peas, Cauliflower, Mushrooms, Hazelnuts, Lima Beans, Oysters, Halibut, Bacon , Corn, Chicken , Milk , Salmon , Bananas |
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Folic Acid
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Essential for:
- The synthesis of genetic material
- Protein metabolism
- A healthy pregnancy
- Healthy red blood cells, bones and hair
- Healthy nervous, digestive and immune systems
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Chicken & Beef Liver, Lentils liver, Spinach Navy beans Kidney Beans Peanuts, Lima Beans, Oats, Avocado, Peas Asparagus |
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Vitamin D (IU)
No RDA
|
Essential for:
- The absorption and use of calcium and phosphorous which are essential for the development of bones and teeth
- Healthy nervous and immune system
- Regulation of some hormones
- Normal cell growth and maturation
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Cod liver oil Salmon (can) Tuna (can), Whole milk, Oysters, Mackerel (can), Shitake Mushrooms, Sardines (can) Fortified milk Beef salami, Egg Yolk |
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Vitamin K
No RDA
|
Essential for:
- Blood clotting
- Bone metabolism
- Kidney function
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Broccoli, Spinach Avocado, Turnip greens, Lettuce, Cabbage, Pistachio nuts, Watercress, Snap beans, Plums, Canola oil, Kiwi Fruit |
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Magnesium
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Essential for:
- Production and transfer of energy
- A healthy heart, bones, muscle and blood vessels
- Protein and carbohydrate metabolism
- Transport of substances across cell membrane
- Manufacture of genetic material
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Almonds , Buckwheat Cashew nuts, Wheat bran Spinach, Soybeans Wheat germ , Peanuts Beet greens, Halibut Black eyed – peas, Brown rice, Beans |
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Calcium
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Essential for:
- Healthy bones and teeth
- Muscle contraction
- A healthy heart and nervous system
- Blood pressure regulation and clotting
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Milk, skim and whole Sardine ( can), Salmon (can), Fruit Yoghurt, Figs Custard, King prawns Crabmeat, Almonds Tahini Paste, Green leafy vegetables |
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Chromium
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Essential for:
- Normal sugar and fat metabolism because it is part of a compound called glucose tolerance factor
- People over 35 become less efficient at using insulin to transport sugar – chromium assists in this process.
- Synthesizes protein and helps in transportation of protein to muscle cells, aiding the development of muscle tissue.
- Works to lower LDL cholesterol and raise HDL cholesterol.
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Milk, Cheese, Wheatbran Cod, Split peas, Mackerel (can), Weatgerm Spinach, Lentils Butter beans Sweetcorn Chicken |
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Iron
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Essential for:
- Oxygen transport and storage in the blood and muscles
- Fatty acid metabolism
- Energy production
- Maintenance of a healthy immune system
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Red meat, Lambs liver Beef, Museli, Sausage Pate, Wholemeal pasta Baked beans, Spinach |
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Zinc
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Essential for:
- Energy Production
- Manufacture of genetic material
- Detoxification of chemicals, including alcohol
- Healthy immune and reproductive systems
- Hormone production
- Normal growth and development
- Healthy bones, skin, hair and teeth
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Oysters, raw Beef, Crabmeat, Lamb Scallops, Veal, Pork Cashews, Brown rice Bulghur, Salmon Tuna , Milk Yoghurt |
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Selenium
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Essential for:
- Immune System function
- Manufacture of Natural Killer cells to fight cancer
- Protection of the cardiovascular system
- Supporting liver detoxification
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Sesame seeds, Onions, lentils, kidney beans, chickpeas, fish, chicken livers, sunflower seeds, pumpkin seeds |
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Potassium
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Essential for:
- Maintenance of body fluid through the sodium : potassium pump mechanism
- Regulation of metabolism
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Almonds, hazelnuts, peanuts, lentils, sesame seeds, green leafy vegetables, (watercress, spinach, asparagus, ) figs, bananas, kiwi |
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Manganese
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Essential for:
- Blood sugar control and regulation
- Health and repair of bones
- Maintains the integrity of skin and all internal tissues
- Support of the nervous system
- Production of female hormones
- Protects cells from damage cause by Free Radicals
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Brown rice, lentils, rye, bread, oats, buckwheat, quinoa, pecans, walnuts, hazelnuts, macadamia nuts |
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Iodine
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Essential for:
- Production of Thyroxin by the Thyroid Gland which regulates body metabolism.
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Seaweeds, blue green algae, kelp, seafood, garlic |
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