[Teena]

This is prepared for humans. However, it does tell you what foods contain what vitamins & minerals. I am always reading and collecting articles on nutrition.


Vitamins and Minerals Guide:


Fat Soluble Vitamins
Vitamin A and Beta Carotene


Benefits These Body Functions: Growth, vision, healthy tissue-skin-hair, resistance to infection.

RDA and Best Food Sources: 5000iu - milk, butter, eggs, liver, leafy green and yellow vegetables.

Syngeristic Nutrients (Works With): Niacin, C, D, E, pantothenic acid, zinc.

Deficiency Symptoms: Night blindness, itching, dry skin, loss of sense of taste.

Negative Interactions: Alcohol, coffee, cortisone, mineral oil, nitrates.

Vitamin D


Benefits These Body Functions: Bones, teeth, optimum calcium-phosphorus metabolism.

RDA and Best Food Sources: 400iu - milk, cod liver oil, tuna, salmon oil, eggs.

Syngeristic Nutrients (Works With): Vitamin A, C, calcium, phosphorus.

Deficiency Symptoms: Soft bones and teeth, spontaneous fractures, bone curvature.

Negative Interactions: Mineral oil.

Vitamin E


Benefits These Body Functions: Antioxidant. Protects cell membrane and tissues. Maintains circulatory system.

RDA and Best Food Sources: 30iu - vegetable oil, grains, wheat germ, lettuce.

Syngeristic Nutrients (Works With): Vitamin C, B12, manganese, selenium.

Deficiency Symptoms: Poor muscular and circulatory performance.

Negative Interactions: Air pollution, mineral oil, birth control pills.

Vitamin F (Unsaturated Fatty Acids)


Benefits These Body Functions: Influences skin, blood coagulation, cholesterol, glandular activity.

RDA and Best Food Sources: Vegetable oils, sunflower seeds. RDA not established.

Syngeristic Nutrients (Works With): Phosphorus, A, C, D, E

Deficiency Symptoms: Acne, allergies, dry skin, brittle hair, eczema, brittle nails.

Negative Interactions: Radiation, X ray therapy.

Vitamin K (Menadione)


Benefits These Body Functions: Blood clotting (coagulation).

RDA and Best Food Sources: Green leafy vegetables, molasses, yogurt, alfalfa. RDA not established.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Diarrhea, increased tendency to hemorrhage.

Negative Interactions: Aspirin, antibiotics, mineral oil, rancid fat, X ray therapy.


Water Soluble Vitamins
Vitamin B1 (Thiamin) B Complex Factor


Benefits These Body Functions: Heart and cardiovascular system, growth, nervous system, energy production, digestion.

RDA and Best Food Sources: 1.5 mg - cereals, fish, lean meat, liver, poultry, milk, pork.

Syngeristic Nutrients (Works With): B-complex, B12, C.

Deficiency Symptoms: Fatigue, poor appetite, pins and needles in legs, depression.

Negative Interactions: Alcohol, coffee, excessive sugar, tobacco. Physical and mental stress depletes this nutrient.

Vitamin B2 (Riboflavin) B Complex Factor


Benefits These Body Functions: Healthy skin. Tissue repair. Antibody and red blood cell formation.

RDA and Best Food Sources: 1.7 mg - cereals, yeast, milk, eggs, leafy green vegetables, lean meat.

Syngeristic Nutrients (Works With): Vitamin A, niacin, B-complex, B1.

Deficiency Symptoms: Cracks at mouth corners, sore tongue, light sensitivity to eyes.

Negative Interactions: Alcohol, coffee, sugar, tobacco. Physical and mental stress depletes this nutrient.

Vitamin B3 (Niacin or Niacinamide) B Complex Factor


Benefits These Body Functions: Healthy skin, nervous system, cell metabolism. Converts food to energy.

RDA and Best Food Sources: 18 mg - cereals, yeast, lean meat, liver, eggs.

Syngeristic Nutrients (Works With): B-complex, B1, B2, B6, tryptophan.

Deficiency Symptoms: Weakness, skin rash, memory loss, irritability, insomnia.

Negative Interactions: Alcohol, coffee, sugar, antibiotics. Physical and mental stress depletes this nutrient.

Vitamin B5 (Panotothenic Acid) B Complex Factor


Benefits These Body Functions: Helps convert proteins, carbohydrates, fats into energy. Immune system.

RDA and Best Food Sources: 7.0 mg - most plants and animal food.

Syngeristic Nutrients (Works With): Folic acid, biotin, B-complex.

Deficiency Symptoms: Weakness, depression, decreased resistance to infection.

Negative Interactions: Alcohol, coffee. Physical and mental stress depletes this nutrient.

Vitamin B6 (Pyridoxine) B Complex Factor


Benefits These Body Functions: Healthy red blood cells, gums, teeth, blood vessels, nervous system.

RDA and Best Food Sources: 2.0 mg - cereals, wheat germ, yeast, meat, bananas, vegetables.

Syngeristic Nutrients (Works With): Vitamin C, biotin, pantothenic acid, niacin, magnesium.

Deficiency Symptoms: Fatigue, anemia, nerve dysfunction, irritability.

Negative Interactions: Alcohol, coffee, tobacco, birth control pills. Physical and mental stress depletes this nutrient.

Vitamin B12 (Cyanocobalamin) B Complex Factor


Benefits These Body Functions: Development of red blood cells, growth, nervous system maintenance.

RDA and Best Food Sources: 3.0 mcg - fish, lean meat, liver, milk.

Syngeristic Nutrients (Works With): Folic acid, A, B1, B6, niacin, biotin, pantothenic acid.

Deficiency Symptoms: Anemia, weakness, fatigue, red-sore tongue, nerve degeneration.

Negative Interactions: Alcohol, coffee, tobacco, calcium deficiency.

Folic Acid (Folacin, Folate) B Complex Factor


Benefits These Body Functions: Production red blood cells, tissue cells. Normal growth. Healthy intestinal tract.

RDA and Best Food Sources: 400 mcg - yeast, leafy green vegetables, meats.

Syngeristic Nutrients (Works With): Vitamin C, B6, B12, niacin.

Deficiency Symptoms: Anemia, intestinal problems, pale tongue.

Negative Interactions: Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical and mental stress depletes this nutrient.

Choline - B Complex Factor


Benefits These Body Functions: Nerve transmission. Regulates liver and gallbladder. Cell membrane structure.

RDA and Best Food Sources: Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy.

Syngeristic Nutrients (Works With): Vitamin A, B-complex, inositol, folic acid.

Deficiency Symptoms: Growth problems, impaired liver and kidney function.

Negative Interactions: Alcohol, coffee, sugar.

Inositol - B Complex Factor


Benefits These Body Functions: Fat and cholesterol metabolism. Nerve function.

RDA and Best Food Sources: Molasses, yeast, lecithin, fruits, meat, milk, nuts.

Syngeristic Nutrients (Works With): Choline, B-complex, B12.

Deficiency Symptoms: Hair loss, constipation, eye abnormalities, high cholesterol.

Negative Interactions: Alcohol, coffee.

Para-Aminobenzoic Acid (PABA) B Complex Factor


Benefits These Body Functions: Blood cell formation, pigmentation of skin and may help restore color to gray hair.

RDA and Best Food Sources: Molasses, eggs, liver, milk, rice, yeast, wheat germ, bran.

Syngeristic Nutrients (Works With): B-complex, folic acid, C.

Deficiency Symptoms: Constipation, depression, fatigue headaches, irritability.

Negative Interactions: Alcohol, coffee, sulfa drugs.

Vitamin C (Ascorbic Acid)


Benefits These Body Functions: Wound healing, immune system. Maintenance of healthy gums, skin, blood.

RDA and Best Food Sources: 60 mg - citrus fruits, berries, cabbage, vegetables, tomatoes.

Syngeristic Nutrients (Works With): Vitamin A, B6, pantothenic acid, zinc.

Deficiency Symptoms: Bruise easily, wound healing, tooth/gum defects, aching joints.

Negative Interactions: Antibiotics, aspirin, stress, cortisone. Physical and mental stress depletes this nutrient.

Vitamin H (Biotin) B Complex Factor


Benefits These Body Functions: Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.

RDA and Best Food Sources: 200 mcg - egg yolk, green leafy vegetables, milk, liver, kidneys.

Syngeristic Nutrients (Works With): Vitamin A, B2, B6, niacin.

Deficiency Symptoms: Non-specific skin rash.

Negative Interactions: Alcohol, coffee, raw egg white, antibiotics.

Vitamin P (Bioflavonoids)


Benefits These Body Functions: Blood vessel wall maintenance, healthy capillaries and veins.

RDA and Best Food Sources: Skin and pulp of fruits, especially citrus fruits.

Syngeristic Nutrients (Works With): Vitamin C.

Deficiency Symptoms: Bleeding gums, colds, eczema.

Negative Interactions: Antibiotics, aspirin, tobacco, cortisone, drugs.


Minerals
Calcium


Benefits These Body Functions: Bone and tooth development and maintenance. Muscle contraction, nerve transmission.

RDA and Best Food Sources: 800-1000 mg - milk, cheese, green vegetables.

Syngeristic Nutrients (Works With): Vitamin A, C, D, phosphorus.

Deficiency Symptoms: Heart palpitations, muscle cramps, tooth/bone weakening.

Negative Interactions: Excess saturated fat in diet.

Chromium


Benefits These Body Functions: Carbohydrate metabolism, energy production and optimum utilization of glucose.

RDA and Best Food Sources: 50-200 mcg - yeast, whole grains, vegetable oils.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Poor glucose tolerance. Low blood sugar levels.

Negative Interactions: Excess iron.

Copper


Benefits These Body Functions: Enzyme function. Hemoglobin production.

RDA and Best Food Sources: 2-3 mg - nuts, seeds, organ meats, raisins.

Syngeristic Nutrients (Works With): Iron, zinc, cobalt.

Deficiency Symptoms: Anemia, fatigue, weakness, bone fragility.

Negative Interactions: Exhaust fumes, cadmium.

Iodine


Benefits These Body Functions: Production of thyroid hormone. Regulates metabolism.

RDA and Best Food Sources: 150 mcg - seafood, kelp, iodized salt.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Enlarged thyroid gland in neck.

Negative Interactions:

Iron


Benefits These Body Functions: Transport of oxygen to tissues. Enzyme functions.

RDA and Best Food Sources: 10-18 mg - whole grain cereals, nuts, green vegetables.

Syngeristic Nutrients (Works With): B6, C, B12, folic acid. Fiber increases absorption.

Deficiency Symptoms: Fatigue, weakness from anemia, brittle fingernails.

Negative Interactions: Excess saturated fat in diet, excess protein.

Magnesium


Benefits These Body Functions: Enzyme activity. Health of heart arteries. Protein production. Nerve function.

RDA and Best Food Sources: 300-400 mg - whole grains, seafood, green vegetables.

Syngeristic Nutrients (Works With): B6, C, calcium, phosphorus.

Deficiency Symptoms: Growth failure, leg cramps, nervousness, confusion, easily angered.

Negative Interactions: Excess iron.

Manganese


Benefits These Body Functions: Enzyme activity in reproduction, growth, fat metabolism.

RDA and Best Food Sources: 2.5-5.0 mg - whole grains, eggs, nuts, green vegetables.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Poor growth, reproductive and coordination abnormalities.

Negative Interactions: Alcohol, coffee, cortisone, diuretics, excess sugar.

Phosphorus


Benefits These Body Functions: Bone/tooth formation, muscle contraction, kidney function, nerve and muscle activity.

RDA and Best Food Sources: 800-1200 mg - eggs, fish, meat, poultry, grains, cheese.

Syngeristic Nutrients (Works With): Calcium, iron, magnesium, manganese, vitamins A and D.

Deficiency Symptoms: Continuous thirst, dry skin, general weakness, weak reflexes.

Negative Interactions:

Potassium


Benefits These Body Functions: pH balance of blood, body-water balance, nerve and muscle function.

RDA and Best Food Sources: 99 mg - dates, raisins, figs, peaches, sunflower seeds.

Syngeristic Nutrients (Works With): Sodium.

Deficiency Symptoms: Irregular heartbeat, muscular weakness. Build-up of lactic acid.

Negative Interactions: Mercury, cadmium.

Selenium


Benefits These Body Functions: Antioxidant (with vitamin E). Protects cell membrane and internal structures.

RDA and Best Food Sources: 50-200 mcg - whole grains, seafood, eggs, meat, brown rice.

Syngeristic Nutrients (Works With): Vitamin E.

Deficiency Symptoms: Anemia, heart muscle enlargement, irregular beat.

Negative Interactions: Coffee, excess zinc or copper.

Zinc


Benefits These Body Functions: Wound healing, reproductive organ development and growth. Male hormone production.

RDA and Best Food Sources: 15 mg - yeast, whole grains, liver, sunflower seeds.

Syngeristic Nutrients (Works With): Calcium, phosphorus, vitamin A, C. Vitamin D increases absorption.

Deficiency Symptoms: Loss of sense of taste, poor growth and wound healing.

Negative Interactions:


Other Basic Nutritional Factors
Protein (Amino Acids)


Function: Provides amino acids needed to build, repair, and maintain body tissues; fights infection; as an enzyme assists with chemical reactions; as a hormone regulates body functions; may be used for energy or converted to body fat. Each amino acid has specific functions.

Sources: Meats, fish, poultry, milk, cheese, and eggs are some of the best sources since they contain all the essential amino acids; i.e. those the body cannot make. Vegetable protein (dried beans and peas, wheat, oats, brown rice) must be combined with complementary protein to provide missing essential amino acids. Small amounts of milk or cheese are very efficient in increasing the quality of vegetable proteins.

RDA: 44 gm

Carbohydrates


Function: Provide energy sources for the brain, nervous system and muscles. Those not used immediately by the body for energy are stored as fat. If the body does not get enough carbohydrates to supply its energy needs, the body burns dietary or body fat and protein for energy, thus robbing the body of protein that it needs for repair and maintenance.

Sources: Two types of carbohydrates: simple and complex. Complex are found in starches, i.e. potatoes, rice, cereals, legumes, and some vegetables. Simple are found in the sugars, i.e. table sugars, products made with table sugars, and the natural simple sugars of fruit. Both contain the same number of calories per ounce, but foods containing complex carbohydrates carry a greater variety of minerals and vitamins. They also are excellent sources of dietary fiber that assist the body's digestive tract to function in a healthy manner.

RDA: No specific amount recommended.

Fats


Function: Nutrients that are often misunderstood, but fulfill unique body functions. Provide concentrated energy source; source of linoleic acid essential to the body, but doesn't make; aid in the absorption of fat-soluble vitamins; carry the flavor of foods; help maintain body temperature.

Sources: Nuts, peanut butter, whole-milk products, meats, fish, poultry, eggs and some fruits such as olives and avocados. Richest sources of linoleic acid are vegetable oils, including corn, safflower, soybean, and sunflower or margarines and salad dressings made of these oils.

RDA: No specific amount recommended.

Note: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your physician.