The Minerals and Vitamins Checklists

The Minerals and Vitamins Checklists

"Eat something Green , Red ,| Citrus everyday for an idel mix of vitamins|minerals in your diet.

The Minerals Checklist
Minerals	What’s it for	Where to find it
Calcium	To maintain normal bones,teeth,complexion|soothe menopausal emotions.	Milk,|Milk Products,Peanuts.
Potassium	To help in disposal of body waste,increase oxygen supply to the brain| reduces blood pressure.	Citrus fruit,Green leafy vegetables,Potato,Tomato.
Sodium	To maintain the electrolyte balance in the body | prevent dehydration.	Table Salt, Meat.
Magnesium	To strengthen teeth | bones |regulates the heart beat.	Corn,Apple,Green vegetables,Nuts.
Iron	To prevent anaemia | relieve fatigue.	Organ meat live Liver | Kidney,Egg Yolk,Raisins, Dates.
Zinc	To soothe nerves, combat depression,speed up healing,help in sexual maturation | promote healthy skin	Meat,Fish,Milk,Mushrooms.

The Vitamin Checklist
Vitamin	What’s it for	Where to find it
A	To help fight colds | infection, improve vision especially night vision | promote healthy skin.	Carrot,Pumpkin,Papaya,Milk |Milk Products.
B1(Thiamine)	To overcome anxiety | depression	Peanuts, Milk.
B2(Riboflavin)	To maintain healthy skin,hair | nails.	Milk,Liver,Green leafy vegetables.
B3	To help release energy available in food.	Dried fruits,Peanuts,Fish, Egg.
Folic Acid	To improve appetite,aid in proper digestion |increase lactation.	Green leafy vegetables, liver,Egg Yolk.
C(Ascorbic Acid)	To help fight common cold and heal wounds.	Citrus fruit | Juices,Tomato,Cabbage.
D	To assist in the formation of strong bones | Teeth.	Fish oil,Sardines,Milk,Organ meat like Liver,etc.
E	To enhance fertility | delay ageing.	Vegetable oils,Green leafy vegetables,Egg.
K	To help blood clotting,prevent internal bleeding | reduce heavy menstrual flow.	Green leafy vegetables,Curd,Buttermilk,Egg yolk.