THE MOST NUTRITIOUS WHOLE FOODS

Vitamin A

CARROTS:

What is it: A pale yellow crystalline compound also known as retinol.

Why you need it: It preserves and improves your eyesight as well as fights viral infections.

Vitamin B1

SUN FLOWER SEEDS:

What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.

Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.

Vitamin B6

BANANA:

What is it: Involved in more than 100 enzyme reactions throughout the body.

Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.

Vitamin B12

CLAMS:

What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).

Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.

Vitamin D

HALIBUT:

What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.

 Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.

Folate

COOKED LENTILS:

What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.

 Why you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.

Vitamin C

BROCCOLI:

What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.

Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.

Calcium

SESAME SEEDS:

What is it: A mineral that is found in your bones and teeth.

Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

Vitamin E

GENERAL MILLS TOTAL CEREAL:

What is it: A group of fat-soluble vitamins that are found throughout the body.

 Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.

Iron

CHICKEN LIVER:

What is it: A common metal that's essential to nearly all life forms.

Why you need it: Key for oxygen transport, cell growth, and immunity.

Magnesium

COOKED SALMON:

What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.

Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

Potassium

SQUASH:

Selenium

What is it: A mineral needed daily, but only in small amounts.

Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

 

Selenium

Wild cooked oysters:

What is it: A mineral needed daily, but only in small amounts.

Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

Zinc

Broiled beef tenderloin:

What is it: A mineral that regulates carbohydrate metabolism and blood sugar.

Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.