What is that thing which gives us all the minerals and vitamins?!
What is that thing which gives us all the minerals and vitamins?
Answers:
Vitamins and Minerals
Vitamin
Vitamin What the vitamin doesSignificant food sources
B1 (thiamin)Supports energy metabolism and nerve
functionspinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin)Supports energy metabolism, normal vision and skin healthspinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin)Supports energy metabolism, skin health, nervous system and digestive systemspinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp BiotinEnergy metabolism, fat synthesis, amino acid metabolism, glycogen synthesiswidespread in foodsPantothenic AcidSupports energy metabolismwidespread in foods
B6 (pyridoxine)Amino acid and fatty acid metabolism, red blood cell productionbananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast FolateSupports DNA synthesis and new cell formationtomato
juice, green beans, broccoli, spinach, asparagus, okra,
black-eyed peas, lentils, navy, pinto and garbanzo beans
B12Used in new cell synthesis, helps break down fatty acids
and amino acids, supports nerve cell maintenancemeats,
poultry, fish, shellfish, milk, eggs
C (ascorbic acid)Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidantspinach, 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 reproductionmango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
DPromotes bone mineralizationself-synthesis via sunlight,
fortified milk, egg yolk, liver, fatty fish
EAntioxidant, regulation of oxidation reactions, supports cell
membrane stabilizationpolyunsaturated plant oils (soybean,
corn and canola oils), wheat germ, sunflower seeds, tofu,
avocado, sweet potatoes, shrimp, cod
KSynthesis of blood-clotting proteins, regulates blood
calciumBrussels sprouts, leafy green vegetables, spinach,
broccoli, cabbage, liver top
Minerals
Mineral What the mineral doesSignificant food sources
SodiumMaintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissionssalt, soy sauce, bread, milk, meats
ChlorideMaintains fluid and electrolyte balance, aids in digestionsalt, soy sauce, milk, eggs, meats PotassiumMaintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse
transmissionpotatoes, acorn squash, artichoke, spinach,
broccoli, carrots, green beans, tomato juice, avocado,
grapefruit juice, watermelon, banana, strawberries, cod, milk
CalciumFormation of bones and teeth, supports blood
clottingmilk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
PhosphorusFormation of cells, bones and teeth, maintains
acid-base balanceall animal foods (meats, fish, poultry, eggs, milk)
MagnesiumSupports bone mineralization, protein building,
muscular contraction, nerve impulse transmission,
immunityspinach, broccoli, artichokes, green beans, tomato
juice, navy beans, pinto beans, black-eyed peas, sunflower
seeds, tofu, cashews, halibut
IronPart of the protein hemoglobin (carries oxygen throughout body's cells)artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
ZincA 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 SeleniumAntioxidant. Works with vitamin E to protect body from oxidationseafood, meats and grains
IodineComponent of thyroid hormones that help regulate growth, development and metabolic ratesalt, seafood, bread, milk, cheese
CopperNecessary for the absorption and utilization of iron,
supports formation of hemoglobin and several enzymesmeats, water
ManganeseFacilitates many cell processeswidespread in foods
FluorideInvolved in the formation of bones and teeth, helps to make teeth resistant to decayfluoridated drinking water, tea, seafood
ChromiumAssociated with insulin and is required for the release of energy from glucosevegetable oils, liver, brewer's
yeast, whole grains, cheese, nuts
MolybdenumFacilitates many cell processeslegumes, organ meats
gs
Source(s):
http://www.healthchecksystems.com/vitami...
You are going to have to be more specific. Are you looking for a food or a pill or what?
Food
Plants give us vitamins for the most part.. the earth provides minerals.
Food is the best source of vitamins and minerals and you should get enough vitamins from your food by eating a healthy, balanced diet.
a multivitamin and mineral substitute like Revital
you need to be more specific than that
Food
MIX RAW VEGITABLES AND FRUITS ARE ONLY SOLUTION OF THIS QUESTION!
BELIVE ME I AM A HEALTHY VEGAN SINCE LAST 18 YEARS!
Proteins: Body's protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include' large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases
A 3# porterhouse . . . blood rare with baked potato loaded with sourcream, chives, butter and a bottle of full bodied red wine and a big Cohiba cigar with a snifter full of Metaxa brandy.
green leafy vegetables
milk is the closest thing there is to a whole food although it doesnt provide any potassium- you can eat bananas to remedy that- and you can use supplements like complan or horlicks to add flavour and nutrition value to it.
you can get fiber and vitamins from eating fruits and most minerals from leafy veggies.
Vegetarian diets are generally deficient in protein but you can make up for that by including pulses in your diet... eat dal every day.
All kinds of fruits and vegetables
Only one thing: a well balanced diet!
Fruits (especially banana)