List of Vitamins, Minerals and Food Sources

by Kathy | Sep 12, 2023 | Vitamins and Minerals

List of Vitamins, Minerals and Food Sources: You are well aware of an overflow of information and you are probably screaming out inside because you are not a sponge that can absorb and absorb.

We are humans, trying to figure out what is best for our families and their health matters a great deal. Some of us, well, we just give up and let others decide for us.

Social media bombards us with the “next best thing” and you have cupboards full of unused vitamins and minerals with known brands and yet you and your family are exhausted, fatigued and frustrated.

I’m writing this blog to make it easier to understand, as I was where you are now and for this reason, I felt I needed to share “simplicity” as we humans, make things so complicated when it should be easily understood like a child would.

Absorption:

As I mentioned above, we are taking handfuls of pills or capsules in the evenings, mornings and some even in the evenings. In the long run, we don’t know whether these vitamins and minerals are absorbing and that’s where a simple natural electrolyte mineral such as Fulvic Humic Acid comes in.

Fulvic Humic Acid?

Our all-natural formula is designed to provide essential nutrients, including minerals, vitamins, amino acids, and essential fatty acids. Additionally, it helps to boost absorption, increase energy, and protect against heavy metals. Whether you’re an athlete, outdoor enthusiast, or simply looking to maintain overall health, Fulvic Humic Acid Powder is suitable for you.

Now, let’s get to the nitty gritty stuff of vitamins, minerals, and some foods that you can include.

If you’re anything like me, you appreciate having a “quick list” of essentials. If you’re already familiar with the vital vitamins and minerals, simply scroll to the bottom to grab our quick reference chart, linking products with potential health benefits.

But if you’re seeking to understand the fundamentals, regardless of your prior knowledge or anatomy background, Kathy is offering her 14 years of wisdom in an accessible and affordable format: the “Body Detox Online Course.” Trust me, it’s worth every bit of your time and investment.

Here is a list of essential vitamins for the human body, along with the potential causes of deficiency:

• Vitamin A: necessary for healthy vision, immune function, and cell growth. Deficiency can cause night blindness, dry skin, and increased susceptibility to infection.
• Vitamin B1 (thiamine): helps the body convert food into energy. Deficiency can cause fatigue, irritability, and anorexia.
• Vitamin B2 (riboflavin): helps the body convert food into energy, supports healthy skin, and aids in the production of red blood cells. Deficiency can cause sore throat, mouth sores, and anemia.
• Vitamin B3 (niacin): helps the body convert food into energy, supports healthy skin and nerves. Deficiency can cause pellagra, a condition characterized by skin inflammation, diarrhoea, and dementia.
• Vitamin B5 (pantothenic acid): helps the body convert food into energy and is important for healthy skin. Deficiency is rare but can cause fatigue and insomnia.
• Vitamin B6 (pyridoxine): helps the body convert food into energy, supports the immune system and aids in the production of red blood cells. Deficiency can cause anemia, convulsions, and skin inflammation.
• Vitamin B7 (biotin): helps the body convert food into energy and is important for healthy hair and skin. Deficiency is rare but can cause hair loss and skin rashes.
• Vitamin B9 (folate): helps the body produce red blood cells and is important for pregnant women to support the growth and development of the foetus. Deficiency can cause anemia, birth defects, and miscarriage.
• Vitamin B12: helps the body produce red blood cells and is important for healthy nerve function. Deficiency can cause anemia, nerve damage, and dementia.
• Vitamin C: necessary for healthy skin, blood vessels, and the production of collagen. Deficiency can cause scurvy, a condition characterized by fatigue, skin hemorrhages, and joint pain.
• Vitamin D: necessary for healthy bones, teeth, and immune function. Deficiency can cause rickets, a condition characterized by weak bones and muscle weakness.
• Vitamin E: helps protect cells from damage and supports healthy skin. Deficiency is rare but can cause nerve damage and muscle weakness.
• Vitamin K: necessary for blood clotting and healthy bones. Deficiency can cause an increased risk of bleeding and osteoporosis.

Here is a list of foods that have the essential vitamins for the human body:

• Vitamin A: sweet potatoes, carrots, leafy green vegetables, eggs, milk, and butter
• Vitamin B1 (thiamine): whole grains, nuts, seeds, and legumes
• Vitamin B2 (riboflavin): milk, yogurt, cheese, leafy green vegetables, and mushrooms
• Vitamin B3 (niacin): chicken, fish, nuts, and whole grains
• Vitamin B5 (pantothenic acid): mushrooms, avocados, sweet potatoes, and lentils
• Vitamin B6 (pyridoxine): chicken, fish, potatoes, and leafy green vegetables
• Vitamin B7 (biotin): eggs, liver, salmon, and avocado
• Vitamin B9 (folate): leafy green vegetables, citrus fruits, nuts, and legumes
• Vitamin B12 (cobalamin): meat, fish, dairy, and eggs
• Vitamin C: citrus fruits, berries, kiwi, papaya, bell peppers, and leafy green vegetables
• Vitamin D: fatty fish, egg yolks, and mushrooms
• Vitamin E: nuts, seeds, and leafy green vegetables
• Vitamin K: leafy green vegetables such as spinach, broccoli, and kale

It’s important to note that these are mere examples and that many other foods also contain these vitamins. Eating a diet with a variety of fruits, vegetables, whole grains, and lean proteins can help ensure that you’re getting all the essential vitamins your body needs.

Trace Elements:

So, what are trace elements or microminerals? And by the way, we only need small amounts of trace minerals. Most people get the amount of minerals they need by eating a wide variety of foods.

Here is a list of essential trace elements for the human body, along with the potential causes of deficiency and foods that contain them:

• Iron: necessary to produce red blood cells and the transport of oxygen throughout the body. Deficiency can cause anaemia, fatigue, and weakness. Foods that contain iron include red meat, poultry, seafood, beans, and leafy green vegetables.
• Zinc: necessary for immune function, wound healing, and the sense of taste and smell. Deficiency can cause delayed wound healing, hair loss, and a loss of appetite. Foods that contain zinc include oysters, beef, pork, chicken, nuts, and legumes.
• Iodine: necessary to produce thyroid hormones, which regulate metabolism. Deficiency can cause goitre, an enlarged thyroid gland, and decreased mental function. Foods that contain iodine include seafood, dairy products, and iodized salt.
• Selenium: necessary for the function of the thyroid gland, immune system and to produce antioxidants. Deficiency can cause muscle weakness, fatigue and problems with the heart and blood vessels. Foods that contain selenium include Brazil nuts, tuna, salmon, eggs, and chicken.
• Copper: necessary to produce red blood cells, nerve function, and the absorption of iron. Deficiency can cause anaemia, osteoporosis, and nerve damage. Foods that contain copper include shellfish, nuts, seeds, and leafy green vegetables.
• Chromium: necessary for glucose metabolism and insulin function, helps to maintain healthy blood sugar levels. Deficiency can cause glucose intolerance, type 2 diabetes, and cardiovascular disease. Foods that contain chromium include green beans, whole grains, and nuts.
• Manganese: necessary for the metabolism of carbohydrates, amino acids, and cholesterol, also necessary for healthy bones and the nervous system. Deficiency can cause abnormal bone growth, and problems with the nervous system and the reproductive system. Foods that contain manganese include nuts, whole grains, and leafy green vegetables.
• Molybdenum: necessary for the metabolism of sulphur-containing amino acids, also necessary for the detoxification of harmful compounds and the production of uric acid. Deficiency is rare but can cause gout and tooth decay. Foods that contain Molybdenum include legumes, whole grains, and leafy greens.

As with vitamins, it’s important to note that these are just examples and that many other foods also contain these trace elements. Eating a diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure that you’re getting all the essential trace elements your body needs.

7 Major Minerals:

If you haven’t yet, then watch this short one minute video about “Unlocking the Secrets of Calcium and Magnesium: Your Path to Optimal Health!”

”

Did you notice the Soldier in your body in this video?

Moving on, these major minerals are used and stored in large quantities in the body and include:

Calcium:

• Essential for strong bones and teeth
• Helps with muscle function and blood clotting.
• Deficiency can lead to osteoporosis and rickets.

Chloride:

• Helps balance fluids in the body.
• Helps with digestion.
• Deficiency is rare, as chloride is found in many common foods.

Magnesium:

• Helps with muscle and nerve function.
• Helps with bone health.
• Deficiency can lead to muscle cramps, fatigue, and weakness.

Phosphorus:

• Helps with strong bones and teeth.
• Helps with cell growth and repair.
• Deficiency can lead to weak bones and teeth.

Potassium:

• Helps with muscle and nerve function.
• Helps balance fluids in the body.
• Deficiency can lead to muscle weakness and cramps.

Sodium:

• Helps balance fluids in the body.
• Helps with nerve and muscle function.
• Deficiency is rare, as sodium is found in many common foods.

Sulphur:

• Helps with the formation of connective tissue.
• Helps with the production of certain amino acids.
• Deficiency is rare, as sulphur is found in many common foods.

Note: It’s important to note that excessive intake of any vitamins and minerals can also lead to health problems, therefore it’s important to consult with a doctor to determine the right intake for the individual.

How do you know what your body needs?

I’m glad you asked. A quick one minute Quantum Scan can guide you to what you and your family needs, instead of piling up more vitamins, minerals, and other tablets your body may not need.

Below is an example of a scan done.

Please note that we always focus on the “Normal Range” reading and the “Actual Measurement Value” and not on the color bar code.

The Quantum magnetic analyzer provides valuable insights into your body’s Collagen needs within each organ. To access this specific information, consider enrolling in Kathy Harding’s “Body Detox Online Course.” This comprehensive course distills 14 years of her detox expertise into an incredibly affordable package. It not only covers Collagen requirements but also delves into essential topics like “Leaky Gut Syndrome” and much more. Don’t miss the chance to enhance your well-being—explore the course today!

As promised herewith our quick reference list: DOWNLOAD NOW!