VITAMINS AND FOODS

By: KATHERINE FLETCHER

Our soil is mostly depleted of minerals, but if you grow your own or buy organic you will get some vitamins and minerals. Check the country of origin labels now required to be on fruits, veggies, meat and seafood. Don't get seafood from China. Don't get fruits from Chile. They use too many pesticides and insecticides to make it safe for eating.

VITAMIN / MINERAL FOOD SOURCE

Protein - Chicken, soybeans, fish, ham, beef, cottage cheese

Carbohydrates - Whole grains, honey, syrup, fruits, veggies

Vitamin A - Liver, dark green leafy veggies, cantaloupe, sweet Potato, carrots, spinach, chard, tomato, eggs

Vitamin B1 - Brewers yeast, dry soybeans, ham, wheat germ, sunflower seeds, fortified cereals, brazil nuts, oatmeal

Vitamin B2 - Liver, organic meat, mushrooms, skim milk, eggs, beef, cottage cheese, chicken, spinach, ham, fortified cereals

Vitamin B3 - Salmon, tuna, chicken, halibut, liver, peanuts, all brain mushrooms, other fish, brewers yeast

Vitamin B4 - Soybeans, fresh salmon, canned salmon, molasses, Liver, wheat bran, beef, cod, sunflower seeds

Vitamin B5 - Liver, organic meats, eggs, soybeans, broccoli, peanuts, mushrooms, beef, haddock, brewers yeast

Vitamin B10 - egg yokes, liver, unpolished rice, brewer's yeast, whole grains, sardines, legumes

Vitamin B11 - whole grains, citrus fruits, brewers yeast, molasses, meat, milk, nuts, veggies

Vitamin B12 -liver, beef kidney, oysters, salmon, fresh sole, chicken, ham, pork

Vitamin C - Broccoli, green pepper, hot peppers, Brussels sprouts, cantaloupe, dark green leafy veggies, citrus fruit or juice, strawberries, cabbage, watermelon

Vitamin D - Salmon, sardines, herring, milk, egg yokes, sunshine, organic meats

Vitamin E - soybean oil, corn or cottonseed oil, wheat germ, peanuts, margarine, mayonnaise, broiled salmon steak

Vitamin F - vegetable oils, butter, sunflower seeds

Vitamin K - Green leafy veeggies, egg yolks, safflower oil, blackstrap molasses, cauliflower, soybeans

Vitamin P - citrus fruits, other fruits, black currants, buckwheat

Vitamin T - sesame seeds, raw sesame butter, egg yokes

Vitamin U - raw cabbage juice, fresh cabbage, home made Sauerkraut

SOME OF THE MINERALS

Choline - Egg yokes, organic means, wheat germ, soybeans, fish, legumes

Calcium - Milk, broccoli, dark green leafy veggies, cheese, molasses, legumes, almonds, cottage cheese, brazil nuts

Magnesium - Soybeans, wheat germ, cashews, almonds, brazil nuts, baked beans, peanuts, molasses, dark green leafy veggies

Sodium - Seafood, table salt, sea salt, baking powder, baking soda, celery, milk products, kelp

Potassium - Soybeans, cantaloupe, sweet potato, avocado, raisins, banana, halibut, sole, baked beans, molasses, ham, mushrooms, beef, white potatoes.

Copper - Organic meats, seafood, nuts, legumes, molasses, raisins, bone meal

Zinc - Beef, oatmeal, dark chicken, fish, beef liver, dried beans, bran, tuna

Phosphorus - Tuna, sweetbreads, wheat germ, soybeans, fried beef liver, brazil nuts, beef

Iron - Prune juice, liver, beef, soybeans, baked beans, ham, organic meats, chicken, spinach, eggs

Manganese - Whole grains, green leafy veggies, legumes, nuts, pineapples, egg yokes

Chromium - Corn oil, clams, whole grain cereals, brewers yeast

Selenium - Tuna, herring, brewers yeast, wheat germ and bran, broccoli, whole grains

Cobalt - Organic meals, oysters, clams, poultry, milk, green leafy veggies, fruits

Chlorine - table salt, seafood, meats, ripe olives, rye flour

Fluoride - tea, seafood, water, bone meal

Molybdenum - Legumes, whole grain cereals, milk, liver, dark green veggies

Sulfur - Fish, eggs, meats, cabbage, Brussels sprouts

Vanadium - Fish

Iodine - Iodized salt, ocean fish

Tryptopan - soy protein, chicken, soybeans, fish, eggs, vegetable patty, cottage cheese, milk, mixed nuts, baked beans Leucine - Beef, chicken, soy protein, fish, soybeans, ham, cottage cheese, liver, eggs, baked beans

Lysine - Chicken, beef, fish, ham, soy protein, soybeans, cottage cheese, baked beans, eggs, goat milk, peanuts, oatmeal, brewers yeast

Valine - beef, chicken, fish, soy protein, soybeans, ham, eggs, liver, veggie patty, cottage cheese, baked beans, milk

Methionine - chicken, beef, fish, ham, eggs, cottage cheese,liver, soybeans, soy protein, veggie patty, sardines, milk, yogurt

Threonine - beef, chicken, fish, ham, soy protein, soybeans, liver, eggs, cottage cheese, goat milk, baked beans, veggie patty.

To Learn MORE ABOUT NUTRITION, VITAMINS, MINERALS see my Stress and Health Website CLICK HERE For More Information about Stress, Health, Nutrition, Vitamins, Minerals and more go to my website at http://www.stress-health-info.com. You can order your own liquid nutrition and other products as well.