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The Vitamins And Minerals Chart is the fourth review in a series of 4 reviews covering the health and wellness benefits of natural vitamins, minerals and trace elements, and the best sources for these, which are found in fresh, nutrient-dense, certified organic, GMO-free foods (non-genetically modified).
These vitamins, minerals, and trace minerals that are found in foods which nourish your body and help keep you physically and mentally healthy, are called micronutrients. They are essential to your overall health.
Choosing foods each day that are rich in vitamins and minerals and the other healthy nutrients of antioxidants, omega 3s fatty acids, anti-inflammatories, and essential amino acids, which we’ve covered previously in articles, is the best way to assure your body is getting what it needs to be healthy. Vitamins are either water-soluble or fat soluble. Water soluble vitamins are absorbed by your body but not retained, so they have to be replenished. Fat soluble vitamins are absorbed, retained and stored by your body in your liver and muscle tissue.
However, research consistently finds that most Americans consume what is commonly referred to as the “Western diet”, which is deficient in appropriate amount of vitamins, minerals, trace minerals, and other micronutrients.
The Western diet typically involves eating predominately convenience foods, fast foods, processed meats and foods, high-sugary and salty foods, and precooked foods and should be avoided or at least only eaten occasionally according to the following documentation: unhealthy processed or refined foods, or precooked foods, high-sugar, processed meats, or high-sodium foods, fried foods, or microwavable foods. or simple or refined carbohydrates to lower insulin levels.
According to the Linus Pauling Institute (Oregon State University), adult Americans do not typically get enough of the following nutrients: Minerals Potassium. Magnesium, and Calcium, and Vitamins A, C, D, and E. Micronutrient deficiencies of vitamins and minerals is serious stuff and there is many documented studies confirming this: One study of Vitamin A deficiency caused anemia in humans.
Another study revealed that there are so many thousands of people deficient in vitamin D, the study referred to it as a global epidemic! Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to get these nutrients through food, instead of just taking a multivitamin.
This is because it is easier for your body to absorb or asimulate natural micro-nutrients from food, than man-made ones. Not getting the vitamins and minerals that your body needs can have serious consequences for your health. A general lack of nutrients can lead to malnutrition and serious health issues. Malnutrition is sometimes easier to recognize and to treat, then a lack of even just one specific vitamin or mineral.
One specific vitamin or mineral lacking is harder to diagnose, but can be just as dangerous. Some vitamin deficiencies can even be life-threatening, such as Vitamin B12 deficiency as in this National Institutes Of Health study (NIH) related. There is mounting scientific evidence that many of the popular diet plans obese or overweight individuals follow, can cause significant micro-nutrient deficiencies, one study by NCBI concluded the following:
These findings are significant and indicate that an individual following a popular diet plan as suggested, with food alone, has a high likelihood of becoming micronutrient deficient; a state shown to be scientifically linked to an increased risk for many dangerous and debilitating health conditions and diseases.
It’s much better to address the underlying causes of obesity or of being overweight, as discussed in this article, “Treatments To Obesity?”, than through diet restriction and malnutrition. According to an American Psychological Association (APA) study, for example, over 30 percent of people who are obese have difficulties with binge eating. Obese people with binge eating problems, it was also found that 51 percent also had a history of major depression. So, starving oneself would do no good or work without addressing the underlying cause of depression. Lets cover the vitamins and minerals most Americans are considered deficient in first according to research:
A diet rich in potassium helps your body maintain a healthy blood pressure, control nerve impulses and muscle contractions, and helps maintain fluid balance. Potassium is the mineral that most are deficient in leading to four diseases and disorders in which potassium might be involved: hypertension and stroke; kidney stones; bone health; and blood glucose control and type 2 diabetes.
Fresh organic nutrient-dense foods rich in mineral potassium are: Irish and Sweet Potatoes; Beans varieties (legumes) soy, white, lima, and kidney; naturally fermented foods such as non or low-fat yogurt and yeast extract; raw fresh fruits varieties such as bananas, peaches, cantaloupe, and honey dew melon.
Potassium is also high in wild-caught fish and seafood varieties black cod, halibut, Alaskan sockeye salmon, yellow fin tuna, pink shrimp, scallops, rockfish; and tomatoes, particularly heirloom; lean grass-fed organic finished beef and bison; free-range pork and lamb; poultry including chicken, turkey, and duck; organic nut varieties walnut, pecan, peanuts; whole grains and complex carbs such as bran and wheat germ.
Magnesium is a nutrient that helps your body produce energy, and helps your arteries, and heart work properly, provides structure for healthy bones, involved in the release of energy from food, and essential for muscle and nerve function. A lack of magnesium can cause some very serious health issue.
One research study done by NCBI concluded that a magnesium deficiency is a principle driver of cardiovascular disease and a public health crisis.
Magnesium plays another important role in type 2 diabetes because of blood glucose metabolism. Fresh organic non-GMO nutrient-dense foods rich in the mineral Magnesium are: grass-fed finished dairy such as low-fat milk, butter, and cheese; green leafy vegetables varieties spinach, kale, turnip greens, mustard greens.
It also includes legumes varieties great northern, soy, white, black, and navy; lean certified organic grass-fed finished beef and bison; free-range pork, lamb, and poultry including chicken, turkey, and duck; wild-caught fish varieties like fresh tuna, halibut, sockeye salmon, mackerel, sturgeon, black cod; organic nuts and seeds varieties walnuts, brazil, almonds, cashews, and peanuts; fresh organic fruits like artichokes and bananas; and organic veggies varieties pumpkin, and tofu.
Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass and teeth, helps muscle contraction and nerve function, and helps blood clotting. One word of caution, some health studies link high calcium intake, particularly from supplements, to increase the risk of cardiovascular disease. Fresh organic non-GMO nutrient-dense foods rich in the mineral calcium are:
Low-fat grass-fed finished dairy like milk, butter, yogurt, and cheese; organic whole-grains varieties of oatmeal, tofu and soy C fortified drinks; organic veggies varieties broccoli, cabbage, Brussels sprouts, cauliflower, spinach, kale, turnip greens; organic nuts and seeds varieties almonds, walnuts, pecans, Brazil nuts; wild-caught fish and seafood varieties halibut, fresh tuna, sockeye salmon, mackerel, black cod, pink shrimp, scallops, sturgeon.
Vitamin A is essential fat soluble vitamin associated with vision development and cellular growth and maintenance, is essential for eyesight, especially night vision, essential for normal growth in children, keeps the skin in mouth, respiratory tract and urinary tract moist to protects against harmful bacteria, cellular communication, and builds immunity, as per this NIH reference.
Fresh organic non-GMO nutrients-dense foods rich in vitamin A are: fresh organic grass-fed finished or free-range finished meats such as free-range beef and lamb liver and giblets, caviar, and cage-free eggs; fresh grass-fed finished whole dairy milk, butter, cheeses, in these varieties goat, camembert, blue, cheddar, roquefort, cream, limburger, and feta; organic veggies varieties spinach, turnip greens, kale, carrots, pumpkin, broccoli, Brussels sprouts, winter squash, collards, swiss chord, romaine, cabbage, and sweet potatoes; organic fruit canteloupe, apricots, tangerines, guava, watermelon, nectarines, passion fruit, papaya, and mangos; wild-caught fish and seafood varieties sockeye salmon, fresh tuna, mackerel, halibut, black cod, sturgeon, pink shrimp, and scallops.
Vitamin C helps the body form collagen, which is the main protein used as connective tissue in the body, in blood vessels, bones, cartilage, and muscle, needed for healthy skin, gums, teeth, bones and cartilage, assists with absorption of some types of iron and with wound healing and resistance to infection. Many people take vitamin C supplements in lieu of getting it naturally from food, but is it healthy? Here is what an NIH study had to say about taking vitamin C supplements:
Overall there is large body of evidence supporting that maintaining healthy vitamin C level can have a protective function against age related cognitive decline but avoiding vitamin C deficiency is likely to be more beneficial than taking supplements on top of normal healthy diet.
Fresh organic, non-GMO nutrient-dense foods rich in Vitamin C are: organic fruits varieties all citrus fruit, mangos, watermelon; all berries, kiwi, canteloupe, papaya, blackcurrants, pineapple, cheeries, guavas, and rose hips; veggies varieties red and green sweet peppers, chili peppers, kale, Brussels sprouts, broccoli, sweet potatoes, thyme, parsley, and cauliflower.
Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. It also strengthens the immune system and improves nerve function. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults, ages 70 and older, need 800 IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D. It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D called fortified foods. However, Vitamin D is a fat soluble vitamin so what your body doesn’t use is stored.
Fresh organic, non-GMO nutrient-dense foods rich in vitamin D are fresh wild-caught fish or cold-water fish and seafood such as black cod (cod liver oil), mackerel, fresh tuna, sockeye salmon, sturgeon, halibut, oysters, shrimp, lobster, sea trout, and sardines; cage-free eggs; organic mushrooms; grass-fed finished beef liver; and all these vitamin D fortified foods such as milk, Swiss cheese, orange juice, cereal, kimchi, sauerkraut, and Greek yogurt.
Vitamin E is a fat-soluble vitamin and an antioxidant, which is a nutrient that helps fight damage to the cells in the body such as cancer and cardiovascular disease. In addition to providing cell protection, vitamin E is vital to a functioning immune system. As a powerful antioxidant, it helps cells fight off infection. Vitamin E plays an important role in the production of hormone-like substances called prostaglandins, which are responsible for regulating a variety of body processes, such as blood pressure and muscle contraction. This vitamin also helps protect eyesight.
Fresh organic, GMO-free, nutrient-dense foods rich in vitamin E are: organic raw nuts and seeds include hazel nuts, almonds, peanuts (legume), Brazil nuts, sunflower seeds, and pine nuts; organic veggies include turnip greens, kale, spinach, broccoli, butternut squash, wheat germ, whole-grains, and tomatoes; and fruits include avocadoes, olives, and kiwi, and seafood shrimp.
This completes the Vitamins and Minerals Chart of the most critical vitamins and minerals and the ones to be shown most humans are deficient in.
Fat soluble vitamin K which is essential for blood clotting, bone metabolism, and various other diverse physiological functions. Fresh organic, non-GMO, nutrient-dense foods rich in vitamin K are: leafy-green veggies such as kale, turnip greens, spinach, mustard greens, broccoli, and cauliflower; cage-free eggs; grass-fed finished dairy cheese; and whole-grains and complex carbohydrates.
B1 vitamin. Vitamin (Thiaman) helps release energy from carbohydrates, is needed for proper working of the heart, digestive and nervous systems, and important for growth. Organic, non-GMO, nutrient-dense foods rich with B1 vitamins are: yeast extracts (e.g. Vegemite), wheatgerm and wheat bran, raw nuts and seeds, fortified bread and breakfast cereals, lean free-range pork, and whole (grain) meal flour and cereals.
B2 vitamin. (riboflavin) B2 is important for growth and repair of tissues, especially the skin and eyes, metabolism of fats, and helps release energy from food. Organic, GMO-free, nutrient-dense foods rich in B2s are: dairy products (milk, cheese, yogurt), yeast extract, cage-free eggs, almonds, mushrooms, and whole grains.
B3. (Niacin) B3 helps to release energy from food, important for growth. Helps control cholesterol levels, and important for nervous system and digestive health. Organic, non-GMO nutrient foods rich in B3 are: Grass-fed finished or free-range lean meat such as beef, bison, pork, lamb, chicken, turkey, and duck; yeast; wild-caught fish and seafood such as fresh tuna, mackerel, hallibut, sockeye salmon, sturgeon, cod, shrimp, and scallops; bran and whole grains; peanuts and all other legumes; cage-free eggs; most fresh veggies; milk; and fortified whole-grain breakfast cereals.
Vitamin B6. Helps process protein and carbohydrate. Asssists in making red blood cells, and important for brain function and immune system health. Organic, non-GMO nutrients-rich foods high in vitamin B6 are: Grass-fed finished or free-range lean meat such as beef, bison, or wild-game; free-range poultry such as chicken, turkey, and duck; wild-caught seafood and fish; yeast extracts; soybeans; organic nuts; whole grains; and green leafy vegetables.
B12 vitamin. Works with folate to produce new blood and nerve cells and DNA and helps process carbohydrate and fat. Organic, non-GMO, nutrient-dense foods high in B12 are: Found only in animal products such as grass-fed finished lean red meats; free-range chicken, turkey or duck; fish and seafood; grass-fed finished eggs and milk; and fortified soy products.
Bioten. Helps process fat, glucose, amino acids, and protein, and is important for growth and nerve cell function. Organic, non-GMO, nutrient-dense foods rich in Bioten are: grass-fed finished Egg yolk, oats, whole grains, all legumes, mushrooms, and most organic nuts.
Folate or folic acid. Produces red blood cells and DNA, keeps the nervous system healthy, and important in early pregnancy to prevent neural tube defects. Organic, non-GMO, nutrient dense foods rich in folic acid are: Yeast extracts, whole grains, peas, organic nuts, green leafy vegetables, and avocados.
Chromium. Helps with normal growth and plays a role in controlling blood sugar levels and enhancing the action of insulin. Organic, non-GMO, nutrient-dense foods high in chromium are: yeast extract (vegemite, Marmite), cage-free egg yolk, grass-fed finished or free-range beef and poultry liver and kidney, and lean meat and poultry, whole grains, and grass-fed dairy cheese.
Copper. Joins with iron in formation of red blood cells and helps with the functioning of the nervous system and immune system function. Organic, non-GMO, nutrient-dense foods which are rich in copper are: Cold-water oysters, crab, lobster, and mussels, all raw nuts, yeast extract, and whole grains.
Iodine. Promotes normal thyroid function and helps brain cognitive function and normal growth, Organic, non-GMO, nutrient-dense foods rich in iodine are: Wild-caught fish and seafood, seaweed, and sea salt.
Iron. Helps red blood cells carry oxygen around the body and prevents anemia, promotes metabolism and cellular function, and synthesis of hormones. Organic, non-GMO, nutrient-dense foods rich in iron are: Lean grass-fed finished red meat and free-range poultry, wild-caught fish and seafood, dark leafy vegetables, fortified breakfast cereals, whole grains, all legumes, and cage-free eggs.
Manganese. Helps in the formation of healthy bones and also in the processing of carbohydrates, cholesterol, amino acids, and protein. Organic, non-GMO, nutrient dense foods rich in manganese are: All raw nuts, whole grains, bran cereals, most fresh vegetables, and natural monounsaturated oils such as extra virgin olive oil or avocado oil.
Phosphorus. Works with calcium in the formation of strong healthy bones and teeth and helps the body to store and use energy, and lower pressure, especially through grass-fed dairy products. Organic, GMO-free, nutrient-dense foods rich in phosporus is widely available in many foods however the richest sources are: grass-fed finished or free-range lean meat and poultry; grass-fed dairy milk, butter, and cheese, grass-fed or cage-free eggs; yeast; bran and whole-grains; an raw nuts and seeds.
Sodium or sea salt. Isn’t bad for you as long as it’s natural sea salt and used in moderation because it has over a hundred minerals and trace elements in it. According to a recent NIH study sea salt induced less hypertension compared to refined salt in the Dahl salt-sensitive rat. The NIH recommends that sodium intake be reduced and used in moderation. It controls nerve impulse transmission and helps maintain water balance. Best source is natural hydrated sea salt.
Zinc. Aids in wound healing and immune function and protein synthesis, essential for normal taste, smell and sight, and helps in the formation of strong bones. Organic, non-GMO, nutrient-dense foods high in zinc are: Grass-fed finished lean meat, wild-caught fish and seafood, free range chicken, and duck, whole grains, and all legumes.
Selenium. Aids in reproduction and strengthens the immune system to fight infections and disease, instrumental reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection . Organic, GMO-free, nutrient dense foods rich in selenium are: Grass-fed finished lean meats and cage-free eggs , free-range poultry, grass-fed finished dairy, wild-caught fish and seafood, most raw nuts and seeds, whole grains like brown rice, mushrooms, leafy greens, lentils, and bananas.
Molybdenum. Is a lesser known trace mineral which plays a significant role in the body and is necessary for the production of enzymes that support chemical reactions in the body. Organic, non-GMO, nutrient dense foods rich in Molybdenum are: mainly in legumes and whole-grains, also found in tomatoes, raw nuts, soy, leafy greens, cage-free eggs, grass-fed dairy cheese, and grass-fed finished beef and poultry liver.
Summation of the 4-Part Review Series
If you have followed and read our 4-part review, including the 3 previous articles in the series on natural micronutrients and their best natural food sources “Omegs 3 Foods List“, “Foods High With Antioxidants“, and “Amino Acids Benefits, plus this review “Vitamins and Minerals Chart”, one thing that should be very apparent to you, do you know what that is? 98% of the time, it’s the same fresh, all-natural, certified organic, GMO-free nutrient-dense foods that are rich in all of the 4 minro-nutrients categories, and most critical for maintaining you and your family’s overall health and well being. You might also enjoy reading another article “What Foods Reduce Inflammation?” on foods that are good for inflammation.
Some of these foods are rich in all 4 of the micronutrient categories, some are richer in omega-3s, others are richer in antioxidants, and some have to be combined to be complete proteins and supply all the essential amino acids. For specifics in each of the micronutrient categories, please read the individual reviews.
Another factor we want to point out is the requirement of “freshness”. If you noticed in the above referenced foods high in the various micronutrients we also indicated buying fresh consistantly! Research has shown that buying conventional-supplied produce, which is what is available to most consumers, have lost as much as 50 percent or in some cases more, of it’s nutritional value by the time you purchase them on grocery shelves.
One 2007 study published in the Journal of the Science and Agriculture found that vegetables lose between 15 and 77 percent of their vitamin C within a week of harvest, even when kept refrigerated. For example, vitamin C losses in vegetables kept refrigerated for 7 days after harvest range from 15% for green peas to 77% for green beans. A 2005 Penn State University study found that spinach can lose 90 percent of its vitamin C content within 24 hours of harvest.
How do you solve this dilemma? Your best option is to plant your own spring and fall backyard garden which will supply you and your family year-in and year-out, with the freshest, organically-grown, non-GMO, nutrient-dense fruits, veggies, nuts, and seeds available on the planet. You control what’s varieties will be planted (heirlooms or GMOs), the soil it’s planted in ((composting or plain soil), and fertilization (organic or chemical), and how to deal with pests (organic pest control or pesticides). It’s pretty simple, by composting you replenish the soil with nutrients and healthy nutrient-dense produce will be the result.
Also by composting you don’t need chemical fertilizers which are bad for the environment from runoffs and pollution, according to Occupational Health and Safety, saying, damage caused by chemical fertilizers is often long-term and cumulative, it may be wiser to consider alternative and sustainable methods of fertilizing the soil.
In addition, a better option is to use homemade organic pest deterrents over chemical pesticides which can leave harmful toxic residues in and on your garden produce and are bad for the environment too. A 2012 Frontiers study also found that commercial pesticides are not as safe as they seem! Quoting the study:
The review suggests that new regulations are needed to protect people and the environment from toxic pesticide ingredients.
If you’re interested in starting your own backyard garden you may want to read these 2 gardening articles: Backyard Garden Design and What To Plant In Fall Garden. Learn more about each nutrient-dense food and purchase it by using affiliate links provided. Let’s review the basic broad food categories:
Vitamins And Minerals Chart Best Nutrient-Dense Foods
Lean Organic Grass-Fed Finished Beef, Grass-Fed Dairy, and Wild Game
Organic Free-Range Finished Poultry and Wild Game
Poultry includes Chicken, Turkey, Duck, Quail, Doves, and other game.
Wild-Caught Fish and Seafood
Cold-water Fish and Seafood include Sockeye Salmon, Fresh Tuna, Mackerel, Sturgeon, Black Cod, Halibut, Sablefish, wild Petrale Sole, Fresh Whole Sardines, Pink Shrimp, Raw Oysters in shell, and Sea Scallops.
Free-Range (cage-free) Brown Hen Eggs
Cage-free hen eggs, or game eggs.
Fresh, Certified Organic, Non-GMO Fruits
Fresh fruits in a wide variety depending what the micronutrient category is. Most beneficial broad range categories are vine berries, citrus fruit, etc. Refer to specifics in each category. General fresh, certified organic, non-GMO, fruits.
Fresh, Certified Organic, Non-GMO Vegetables
Fresh vegetables in a wide range of varieties depending on specific minro-nutrients. Most beneficial general food categories are dark leafy greens, most legumes, root veggies, and bright colored veggies. General certified organic, GMO-free Vegetables.
Organic Whole-Grains and Complex Carbs Variety of Whole Grain Cereal and Grains, Buckwheat, Aztec Maize, Millet, Whole Wheat, Corn, Sorghrum, Rye, Oats, Quinoa, Popping Corn, and Ezekiel’s Bread (Sprouted Grains)
Fresh, Certified Organic, Non-GMO Nuts
Fresh, Certified Organic, Non-GMO Seeds
Fresh, Certified Organic, Non-GMO Herbs and Spices
Fresh, Certified Organic, GMO-free, Antioxidants coffee and Drinks
Generally many different drinks, coffee, green teas, and smoothies rich in antioxidants. Here is one blueberry smoothie made with Peruvian Maca, the all natural, organic, non-GMO super food from the high Andes Mountains where it grows naturally, you should check out! Get more information on”Mighty Maca Plus” and purchase it here.
Fresh, Certified Organic, GMO-free Fermented Foods
We hope you have enjoyed this Vitamins And Minerals Chart review and the entire 4-part series, and we also hope you are seriously considering changing your buying habits by adopting a better and healthier food purchasing plan. Your comments or questions are welcomed.
One more thing…..request your FREE 7-night trial sample of JULVA here. You’ll be happy you did!