Vitamin B1 (thiamin)

What the vitamin does Significant food sources

Supports energy metabolism and nerve function Supports energy metabolism, normal vision and skin health Supports energy metabolism, skin health, nervous system and digestive system Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

B2 (riboflavin)

B3 (niacin)

widespread in foods

Biotin

Pantothenic Acid Supports energy metabolism

Amino acid and fatty acid metabolism, red blood cell production

widespread in foods bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

B6 (pyridoxine)

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 meats, poultry, fish, shellfish, milk, eggs

B12

Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

C (ascorbic acid)

Collagen synthesis, amino acid spinach, broccoli, red bell peppers, snow peas, tomato juice, metabolism, helps iron kiwi, mango, orange, grapefruit juice, strawberries absorption, immunity, antioxidant Supports vision, skin, bone and tooth growth, immunity and reproduction mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

A (retinol)

Promotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod Brussels sprouts, leafy green vegetables, spinach, broccoli,

Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization Synthesis of blood-clotting proteins, regulates blood

calcium

cabbage, liver

Minerals
Mineral What the mineral does
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions Maintains fluid and electrolyte balance, aids in digestion

Significant food sources

salt, soy sauce, bread, milk, meats

Sodium

Chloride

salt, soy sauce, milk, eggs, meats

Potassium

Maintains fluid and electrolyte potatoes, acorn squash, artichoke, spinach, broccoli, balance, cell integrity, muscle carrots, green beans, tomato juice, avocado, grapefruit contractions and nerve impulse juice, watermelon, banana, strawberries, cod, milk transmission Formation of bones and teeth, supports blood clotting Formation of cells, bones and teeth, maintains acid-base balance Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity Part of the protein hemoglobin (carries oxygen throughout body's cells) 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 Antioxidant. Works with vitamin E to protect body from oxidation Component of thyroid hormones that help regulate growth, development and milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli all animal foods (meats, fish, poultry, eggs, milk)

Calcium

Phosphorus

Magnesium

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Iron

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

Zinc

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

seafood, meats and grains

Iodine

salt, seafood, bread, milk, cheese

metabolic rate Necessary for the absorption meats, water and utilization of iron, supports formation of hemoglobin and several enzymes Facilitates many cell processes Involved in the formation of bones and teeth, helps to make teeth resistant to decay Associated with insulin and is required for the release of energy from glucose Facilitates many cell processes widespread in foods fluoridated drinking water, tea, seafood

Copper

Manganese

Fluoride

Chromium

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

Molybdenum

legumes, organ meats

[Link] Cholesterol is carried in your blood by proteins, and when the two combine they are called lipoproteins. There are harmful and protective lipoproteins known as LDL and HDL, or bad and good cholesterol. Low-density lipoprotein (LDL): LDL carries cholesterol from your liver to the cells that need it. If there is too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries. For this reason, LDL cholesterol is known as "bad cholesterol". High-density lipoprotein (HDL):HDL carries cholesterol away from the cells and back to the liver, where it is either broken down or passed out of the body as a waste product. For this reason, it is referred to as "good cholesterol" and higher levels are better. The amount of cholesterol in the blood (both LDL and HDL) can be measured with a blood test. The recommended cholesterol levels in the blood vary between healthy adults and those at higher risk. A blood test is when a sample of blood is taken for testing in a laboratory. Blood tests have a wide range of uses and are one of the most common types of medical test. What causes high cholesterol? There are many factors that can increase your chance of having heart problems or stroke if you have high cholesterol, including the following: an unhealthy diet: some foods already contain cholesterol (known as dietary cholesterol) but it is the amount of saturated fat in your diet which is more important smoking: a chemical found in cigarettes called acrolein stops HDL from transporting LDL to the liver, leading to narrowing of the arteries (atherosclerosis) having diabetes or high blood pressure (hypertension) having a family history of stroke or heart disease How can I lower my cholesterol levels? The first step in reducing cholesterol is to maintain a healthy, balanced diet. It is important to keep your diet low in fatty food, especially food containing saturated fat, and eat lots of fruit, vegetables

and wholegrain cereals. This will also help to prevent high cholesterol from returning. Other lifestyle changes can also make a big difference. It will help to lower your cholesterol if you do regular exercise and quit smoking. There are many factors that can increase your chance of having heart problems or stroke if you have high cholesterol, including the following: an unhealthy diet: some foods already contain cholesterol (known as dietary cholesterol) but it is the amount of saturated fat in your diet which is more important smoking: a chemical found in cigarettes called acrolein stops HDL from transporting LDL to the liver, leading to narrowing of the arteries (atherosclerosis) having diabetes or high blood pressure (hypertension) having a family history of stroke or heart disease There is also an inherited condition known as familial hypercholesterolaemia (FH). This can cause high cholesterol even in someone who eats healthily. Read more about the causes of high cholesterol. [Link]