NATURAL SOURCES OF VARIOUS NUTRIENTS

NATURAL SOURCES OF VARIOUS NUTRIENTS

HUMAN BODY’S NATURAL PROTECTORS:  VITAMINS, MINERALS, ESSENTIAL FATTY ACIDS AND ANTI-OXIDANTS. Here mentioned are some benefits to our body, natural sources & Deficiency symptoms.

NUTRIENTS	BENEFITS	SOURCES	DEFICIENCY SYMPTOMS
PROTEIN	v  Weight management v  Bone and muscle health v  Improves immunity v  Boosts metabolism v  Prevents anemia v  Repair and rebuild cells.	All essential amino acids which include: v  Milk, Meat and fish v  Eggs v  legumes, nuts, rice and all other grains v  Vegetables: Spinach, drumstick leaves, curry leaves and broccoli.	v  Loss of appetite v  Weak immune system v  Internal organ failure v  Risk of infections v  Weak bone health v  Fatty liver v  Skin, hair & nail problems.
VITAMIN A	v  Fights against infections. v  Improves eye vision and prevents eye diseases. v  Promotes skin and hair health. v  Prevents premature aging and senility v  Relieves Asthma and high blood pressure. v  reduces dandruff	v  Animal origin – sheep liver v  Whole milk, butter, garlic, ginger,  and ghee v  Vegetables – colocasia, drumsticks, carrot and spinach. v  Fruits – mangoes, apricots, papaya, pumpkin and berries.	v  Liver disorders v  Night blindness v  Weak eyesight v  Dry eyes v  Dry skin v  Intestinal infection v  Blurry vision
VITAMIN C	v  Battles Viruses and bacteria’s v  Protects against harmful toxins in the body. v  Enhances the absorption of IRON. v  Improves skin health. v  Acts as a stress relief agent.	v  Citrus fruits v  Root vegetables and potatoes v  Fish v  Cereals and pulses after soaking 48 hours in water.	v  Anemia v  Risk of infections v  Gum diseases v  Skin diseases v  Joint pains v  Splitting hair v  Low immunity
VITAMIN B1: (Thiamine)	v  Promotes heart health V  Enriches the functionality of the entire nervous system. v  Relieves constipation v  Reduces fatigue and anemia	v  Whole grain cereals v  Legumes: soya beans and Bengal gram. v  Vegetables: Capsicum and green leafy vegetables. v  Fruits: Avocado and pine apple. v  Animal foods: pork, sheep liver and mutton v  Ground nuts, pistachio and mustard seeds.	v  Poor digestion v  Muscle weakness v  Loss of appetite & Frequent fatigue v  Muscle weakness v  Blurry vision v  Tingling sensation in arms and legs v  Weak heart muscles
VITAMIN B2 (Riboflavin)	v  Provides vigor. v  Promotes healthy skin, nails and Hair. v  Improves metabolism and relieves in constipation.	v  Vegetables: Green leafy vegetables, turnip greens. v  Animal foods: Sheep liver and eggs. v  Fruits: papaya, custard apple, apricots. v  Almonds, pistachio, raisins v  Rice and wheat. v  Mustard seeds	v  Dull skin and wrinkles v  Abnormal eye health v  Itching and burning eyes v  Inflammation & soreness in  mouth and tongue v  weak nails v  Malfunctioning of adrenal glands (this contributes in vaginal itching, anaemia, cataract) v  Skin problems
VITAMIN B3 (NIACIN):	v  Relieves skin eruptions v  Improves metabolism v  Maintain Normal function of gastro- intestinal tract. v  Essential for synthesis of hormones like progesterone, estrogen, testosterone, cortisone, thyroxin and insulin   v  migraine	v  Rice bran, rice, wheat, ground nut, sunflower seeds. v  Leaves of carrot, colocasia and celery v  Animal food: prawns, lean meat, pork, sheep liver. v  Cow milk, cow ghee.	v  Migraine v  Heart related disorders v  Diarrhea & nervousness v  Digestive disorders v  Depression v  High blood disorders
VITAMIN B5 (PANTOTHENIC ACID)	v  Relieves stress v  Improves hemoglobin and red blood cells v  Stimulates adrenal glands. v  Increases vitality v  Good hair health	v  Yeast, eggs, oatmeal. v  Animal foods: liver v  Peanuts, mushrooms and soya beans.	v  Risk of infections v  Sensitive to Stress and depression v  Poor joint and muscle health v  Premature hair  greying
VITAMIN B6 (PYRIDOXINE)	v  Production of anti-oxidants v  Helps in functioning of nervous system and brain. v  Regulates the balance between sodium and potassium in the body. v  Helps in maintaining cholesterol level and blood pressure.	v  Yeast, sunflower seeds, wheat germ, soya beans and walnuts. v  Lentils	v  Irregular vaginal bleeding v  Risk of diabetes v  Insomnia & depression v  Morning sickness & nausea v  Hemorrhoids v  Kidney stones v  Premature senility v  Weak muscles v  Migraine & other headache symptoms
VITAMIN B7 or VITAMIN H   (BIOTIN)	v  Strengthens immunity v  Prevents premature of hair greying and hair loss. v  Improves metabolism v  fights dandruff v  Controls proper distribution of color pigment.	v  Brewer’s yeast. v  Animal foods: beef liver. v  Rice bran, peanut butter	v  Muscles weakness v  Dandruff & hair loss v  skin disorders v  Depression v  Joint Pains
VITAMIN B9 (FOLIC ACID)	v  In addition with B12, this is important in formation and multiplication of red blood cells. v  Production and maintenance of anti-oxidants. v  Prevent and heal infections V  Good for uterus health and helps in development of the fetus. v  Improves lactation.	v  Pulses and legumes v  Green leafy vegetables. v  Gingelly seeds v  Bengal gram, ground nuts & green gram	v  Hair loss v  Dementia v  Poor metabolism v  Skin pigmentation v  anemia & fatigue
VITAMIN B12 (CYANOCOBALAMIN)	v  In addition with B9, this is important in formation and multiplication of red blood cells. v  Relieves irritability v  Important in proper utilization of fats, carbohydrates, and proteins. v  Promotes bone health	v  Animal foods: meat, liver, eggs, shrimps, fish oils. v  Dairy products	v  Sore mouth v  Mouth ulcers v  Numbness & stiffness v  Insomnia v  Depression
VITAMIN D	v  Regulates calcium level v  Good for bone and muscle health. v  Balances hormone level v  Treatment of arthritis	v  Sunlight v  Fish oil, ghee and eggs.	v  Pregnancy disorders v  Teeth problems v  Arthritis v  Poor muscle and bone health
VITAMIN E (TOCOPHEROL)	v  Anti -aging factor v  Functioning of body cells. v  Good for fertility. v  Oxygenates the tissues. v  Promotes urine secretion. v  Essential for heart diseases, asthma, arthritis. v  Skin and hair health	v  Cold pressured oils v  Soya beans, sunflower seeds. v  Sprouts and whole grains v  Citrus fruits and green leafy vegetables. v  Eggs and butter	v  Heart and lung diseases v  Sterility v  Skin and hair disorders v  Frequent blood clots
VITAMIN K	v  Prevention of internal bleeding and hemorrhages. v  Essential in normal functioning of liver v  Reducing heavy periods. v  Activates nervous system tissues.	v  Vegetables: cauliflower, cabbage, spinach v  Yogurt, soya beans, wheat and oats, v  Cow milk.	v  Hemorrhages v  Bleeding disorders
CALCIUM	v  Bone and Muscle health. v  Promotes heart and muscle activities. v  Stimulates enzymes in the digestive process. v  Aids in blood clotting process. v  Required for proper development of fetus and pregnancy health v  Essential for proper utilization of phosphorus and vitamin D, A and C. v  Regulates all vital activities. v  Irregular menstruation and cramps.	v  Vegetables: carrots, drum sticks, radish, and Green leafy vegetables, Curry leaves. v  Milk and milk products. v  Finger millets. v  Mustard seeds, dried coconut, almonds. v  Fish. v  Sesame seeds	v  Indigestion & diarrhea v  Heart palpitations v  Insomnia v  Weak bone and muscle health v  Weak nervous system v  Irregular menstruation v  Poor body resistance
CHLORINE (NATURAL DISINFECTANT)	v  Maintain osmotic pressure in tissue v  Proper distribution carbon dioxide in the body. v  Prevents in building excessive fat and autointoxication v  Proper protein digestion v  Maintenance of proper fluid and electrolyte balance.	v  Barley, wheat, pulses and rice. v  Green leafy vegetables v  Fruits: Melon and pine apple	v  Loss of hair and teeth v  Improper digestion
CHROMIUM	v  Regulates metabolism, carbohydrates and fats. v  Maintains insulin in sugar v  Helps in transport of protein and glucose in the body.	v  Betel leaves, grains and nuts. v  Drumstick leaves v  Almonds, walnuts v  Fruits: Pineapples, pomegranates, jack fruit, custard apples.	v  Indigestion v  Arteriosclerosis v  Risk of diabetes
COPPER	v  Converts iron into hemoglobin. v  Stimulates growth of red blood cells v  Regulates digestive enzymes. v  Enhances pigmentation factor for hair and skin. v  Utilization of vitamin C v  Treats arthritis	v  Molluscs and shellfish. v  Betel leaves and all nuts. v  Hard water	v  Chronic diarrhea v  Digestive disturbances v  Anemia
FLUORINE	v  Healthy teeth v  Improves bone and muscle health.	v  Bengal gram v  Cereals and leafy vegetables. v  Hard water	v   Weakness in bone and muscle
IODINE	v  Maintain thyroid hormone v  Regulates oxygen levels and metabolism v  Promotes healthy hair, nails, skin and teeth	v  Iodized salt, sea salt, rock salt. v  Sea foods v  Spinach, Ashwagandha.	v   Thyroid gland malfunction v  Anemia v  Skin disorders
IRON	v  Purifies blood v  Production of haemoglobin. v  Prevents anemia. v  Supports in bone health v  Stress management	v  Whole grain cereals, legumes, pulses, Jaggery. v  Fish oil and fish. v  Vegetables: Green leafy, vegetables, cauliflower greens v  Raisins and dates.	v  Anemia v  Weakness & fatigue v  Risk of infections v  low immunity v  Poor skin and hair health
MAGNESIUM	v  Relaxes nerves v  Smoothens muscles activities v  Helps in functions of other vitamins and minerals. v  Production of lecithin v  Prevents high level of cholesterol and heart attacks. v  Prevents calcium deposits in kidneys and bladder. v  treats depression	v  Green vegetables, potatoes, lettuce. v  Fruits: Apples. figs, lemons, peaches v  Almonds. soya beans, whole grains v  Sunflower seeds, sesame seeds v  Brown rice v	v  Kidney stones v  High blood sugar v  Nervous irritability
POTASSIUM	v  Alkalising agent v  Prevents hyperacidity v  Heart health v  Hormonal balance v  Reducing blood pressure v  Detoxification	v  Red gram, black gram v  lotus stem and sword beans v  Legumes, garlic v  leafy vegetables v  Fruits: Bael, sweet limes, peaches and apricots.	v  Deficient nerve and brain function v  low immunity v  Poor bone health
SELENIUM	v  Protect cell membranes and tissues v  slowdown ageing process v  Maintain elasticity in tissues v  Good for women health v  Protection from some types of cancer	v  Whole grain cereals v  Whole wheat bread v  Barley	v  Liver damage v  Dandruff v  Weak muscles
SILICON	v  proper functioning of nerves and tissues v  Controls transmission of nerve impulses v  Essential for growth of nails, hair and teeth v  Skin brightening	v  Fruits: apples, oranges, cherries v  Almonds and peanuts. v  honey v  Vegetables: cabbage, onions, corn. v  cucumber v  fish	v  Sensitiveness to cold v  Poor bone health v  Osteoporosis v  skin ageing v  hair greying
SODIUM	v  Regulates osmotic pressure v  keeps body hydrated v  transportation of all nutrients across cell membranes	v  Vegetables: Leafy vegetables, lotus stems. v  pulses and legumes v  all Fruits v  fish and meat	v  Muscular weakness v  Excessive sweating v  Nausea v  Mental apathy
ZINC	v  Healthy skin and hair v  Transport vitamin A to the retina. v  Pregnancy health	v  Cereals and nuts v  spinach, carrot, onions v  coconut, mustard seeds, Almonds, walnuts	v  Acne v  Anemia
ESSENTIAL FATTY ACIDS	v  Hormonal balance v  Relieves depression and stress v  Promotes brain health v  Reduces the risks of heart attacks.	v  Fish and other sea foods. v  Nuts and seeds (flax seeds, walnuts) v  Plant oils and fish oil	v  Low immunity v  Depression v  Poor wound healing v  Sensitive to infections v  Growth retardation v  Poor metabolism
ANTI-OXIDANTS	v  Reduces risk of many diseases (including heart attack) v  Balance free radicals v  Boosts immunity	v  Onions and garlic v  Red wine , sea food v  capsicum, pumpkin v  All uncooked vegies and grains v  all fruits	v  anemia  & fatigue v  red gums v  Joint & muscle pains v  Low immunity v  Risk of many lifetime diseases

 Reference: Vitamins that heal, by H.K.Bakhru. Secret of supplements by Gloria askew R.R.N and Jerre paquette.

Sri Harshini. G

Nutrition Writer              

SWASTHYA NUTRITION, Bangalore.