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If this is your first visit, welcome! This site is devoted to my life experiences as a Filipino-American who immigrated from the Philippines to the United States in 1960. I came to the US as a graduate student when I was 26 years old. I am now in my mid-80's and thanks God for his blessings, I have four successful and professional children and six grandchildren here in the US. My wife and I had been enjoying the snow bird lifestyle between US and Philippines after my retirement from USFDA in 2002. Macrine(RIP),Me and my oldest son are the Intellectual migrants. Were were born in the Philippines, came to the US in 1960 and later became US citizens in 1972. Some of the photos and videos in this site, I do not own. However, I have no intention on infringing on your copyrights. Cheers!

Saturday, December 14, 2019

A Review of the Eleven Essential Vitamins and Minerals


Last month, I wrote about the effect of magnesium deficiency for a healthy body functions. (https://davidbkatague.blogspot.com/2019/11/symptons-of-magnesium-deficiency.html).

Today I learned that magnesium was not included in the following article that listed 11 essential vitamins and minerals that our body needs. I am wondering why? Maybe its time to change it to 12 instead of just 11.

Here's the article as a review of what you have been taught in your elementary school years about Nutrition.

1. VITAMIN A

GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.
Vitamin A - essential vitamins and minerals
(5 second Studio / Shutterstock.com)

2. B VITAMINS

GOOD FOR: Energy production, immune function and iron absorption.
NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.
B Vitamins - essential vitamins and minerals
(Scropp / Shutterstock.com)

3. VITAMIN C

GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
Vitamin C - essential vitamins and minerals
(Ollinka / Shutterstock.com)

4. VITAMIN D

GOOD FOR: Strong healthy bones.
NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
Vitamin D - essential vitamins and minerals
  • (siambizkit / Shutterstock.com)

5. VITAMIN E

GOOD FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
Vitamin E - essential vitamins and minerals
(Owl_photographer / Shutterstock.com)

6. VITAMIN K

GOOD FOR: Blood coagulation – that is, the process by which your blood clots.
NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.
Vitamin K - essential vitamins and minerals
(Zigzag Mounntain Art / Shutterstock.com)

7. FOLIC ACID

GOOD FOR: Cell renewal and preventing birth defects in pregnancy.
NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
Folic acid - essential vitamins and minerals
(ShadeDesign / Shutterstock.com)

8. CALCIUM

GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
Calcium - essential vitamins and minerals
(JeniFoto / Shutterstock.com)

9. IRON

GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
Iron - essential vitamins and minerals
(Ken Weinrich / Shutterstock.com)

10. ZINC

GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
Zinc - essential vitamins and minerals
(iravgustin / Shutterstock.com)

11. CHROMIUM

GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
Chromium - essential vitamins and minerals
(bitt24 / Shutterstock.com)

For details read:


https://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs

Meanwhile, enjoy this photo of the Peter Peppers from my collection:

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