vLCL1A8LL ln SLASCn vl1AMlnS

ArLlchoke !une -
november
nlacln, vlLamln 86, lron, hosphorus,
llbre, vlLamln C, vlLamln k, lolaLe,
Magneslum, oLasslum, Copper and
Manganese
Asparagus Aprll - !une anLoLhenlc acld, calclum, magneslum,
zlnc and selenlum, flbre, proLeln, A, C, L, k,
Lhlamlne, rlboflavln, nlacln, 86, folaLe,
lron, phosphorus, poLasslum, copper,
manganese
Auberglne !une -
SepLember
C, k, Lhlamlne, nlacln, 86, panLoLhenlc
acld, magneslum, phosphorus, copper,
flbre, folaLe, poLasslum, manganese
8eeLrooL !une - !anuary C, lron and magneslum, flbre, folaLe,
poLasslum, gluLamlne and manganese
8road beans May -
SepLember
A, C, nlacln, folaLe, panLoLhenlc acld,
phosphorus, flbre
8roccoll Aprll - CcLober L, Lhlamlne, rlboflavln, panLoLhenlc acld,
calclum, lron, magneslum, phosphorus,
selenlum, flbre, A, C, k, 86, folaLe,
poLasslum, cysLelne, manganese
8russels sprouLs uecember -
lebruary
A, 86, C, folaLe, panLoLhenlc acld, flbre,
cysLelne, lron, rlboflavln, phosphorous, k,
Lhlamlne, poLasslum, manganese
Cabbage !une - CcLober A, 86, C, L, folaLe, flbre, flavonolds,
gluLamlne, calclum, lron, magneslum,
poLasslum, manganese, selenlum
CarroLs May - CcLober A, 86, C, k, poLasslum, Lhlamlne, nlacln,
flbre, folaLe, manganese
Caullflower uecember -
March
86, C, folaLe, flbre, chollne, Lhlamlne,
rlboflavln, magneslum, k, panLoLhenlc
acld, poLasslum, manganese
Celerlac CcLober -
March
A, C, flbre, k, magneslum, manganese,
phosphorous, poLasslum
Celery CcLober -
!anuary
C, A, k, folaLe, poLasslum, manganese,
panLoLhenlc acld, rlboflavln, 86,
magneslum, flbre, phosphorous, calclum
Chlcory november -
March
86, C, poLasslum, manganese


Corn SepLember -
CcLober
A, C, folaLe, flbre, chollne, Lhlamlne,
magneslum, phosphorous
CourgeLLes !une - CcLober A, C, folaLe, Lhlamlne, nlacln, phosphorous,
copper, flbre, k, rlboflavln, 86,
magneslum, poLasslum, manganese
Cucumber !uly -
SepLember
A, folaLe, panLoLhenlc acld, magneslum,
phosphorous, manganese, C, k, poLasslum
lennel !une - CcLober C, folaLe, poLasslum, manganese, nlacln,
calclum, lron, magneslum, phosphorous,
copper
lrench beans !uly - AugusL 86, folaLe, flbre, rlboflavln, nlacln, lron,
calclum, magneslum, copper, poLasslum,
Carllc !uly - CcLober C, 86, manganese, calclum, phosphorous,
selenlum
!erusalem
arLlchoke
november -
lebruary
1hlamlne, phosphorous, poLasslum, lron
kale CcLober -
lebruary
A, 86, C, L, k, folaLe, flbre, calclum, copper,
lron, rlboflavln, magneslum, phosphorous,
poLasslum, manganese, Lhlamlne
kohlrabl !uly-november C, folaLe, flbre, 86, poLasslum, copper,
magneslum, Lhlamlne, phosphorous
Leeks AugusL - Aprll A, flbre, copper, lron, 86, magneslum, C, k,
folaLe, manganese
LeLLuce May -
november
A, C, folaLe, lron, calclum, magneslum,
phosphorous, k, Lhlamlne, rlboflavln, 86,
poLasslum, manganese
Maln crop
poLaLoes
!uly - uecember 86, C, L, flbre, Lhlamlne, folaLe, chollne,
chromlum
Mange LouL !une -
SepLember
A, C, Lhlamlne, flbre
Marrows SepLember -
CcLober
C
Mushrooms !anuary -
uecember
L, rlboflavln, nlacln, folaLe, panLoLhenlc
acld, copper, u, flbre, C, lron, zlnc,
manganese, phosphorous, copper,
selenlum
new poLaLoes

May - !uly C, poLasslum



Cnlons !uly - CcLober 86, C, L, Lhlamlne, folaLe, flbre, chromlum,
cysLelne, flavonolds, poLasslum,
manganese
ak Chol uecember -
Aprll
A, C, k, nlacln, Lhlamlne, phosphorous,
rlboflavln, calclum, lron, magneslum,
poLasslum, manganese folaLe, flbre, nlacln
arsnlps AugusL - March C, k, folaLe, manganese, flbre,
eas !une -
SepLember
A, C, Lhlamlne, flbre, folaLe, phosphorous,
lron, k, nlacln, 86, copper, manganese

eppers SepLember -
CcLober
A, 86, C, folaLe, cysLelne (red peppers), k,
rlboflavln, nlacln, poLasslum, manganese,
flbre, L
umpkln /
squash
CcLober -
!anuary
86, copper, C, L, rlboflavln, poLasslum,
manganese, panLoLhenlc acld, lron, nlacln,
folaLe, phosphorous
8adlshes Aprll - CcLober 8lboflavln, 86, calclum, magneslum,
copper, manganese, flbre, C, folaLe,
poLasslum
8ed cabbage november -
uecember
k, A, C, folaLe, rlboflavln, 86, calclum,
magneslum, manganese, flbre, poLasslum,
Lhlamlne, lron
8ockeL Aprll - CcLober 1hlamlne, rlboflavln, 86, panLoLhenlc acld,
zlnc, copper, flbre, A, C, k, folaLe, calclum,
lron, magneslum, phosphorus, poLasslum,
manganese

8unner beans !une -
SepLember
A, k, C, manganese, flbre, folaLe,
chromlum, rlboflavln, Lhlamlne, copper,
chromlum, calclum, chollne
Salslfy CcLober -
!anuary
86, C, poLasslum, calclum, phosphorous,
lron, magneslum, zlnc
Samphlre !uly - AugusL A, 86, C, folaLe, flbre, phosphorous, lron,
calclum, magneslum, copper, zlnc
Sorrel Aprll -
SepLember
A, C, poLasslum, calclum, phosphorous,
lron

ShalloLs

May -
SepLember
86, flbre, manganese, poLasslum, C,
rlboflavln


Splnach Aprll -
SepLember
C, A, 86, manganese, folaLe, poLasslum,
calclum, phosphorous, lron, magneslum
copper, zlnc, nlacln, k, Lhlamlne, flbre,
manganese, L, rlboflavln, lron
Sprlng greens Aprll - !une A, C, L, folaLe, lron, calclum, flbre, bloLln,
nlacln, zlnc, flbre, k, Lhlamlne, rlboflavln,
magneslum, manganese, copper,
phosphorous, poLasslum
Sprlng onlons





Swlss chard
March - !une





!une - CcLober
1hlamlne, rlboflavln, magneslum,
phosphorus copper, flbre, A, C, k, folaLe,
calclum, lron, poLasslum, manganese and
bloLln.

C, flbre, panLoLhenlc acld, folaLe, copper,
A, L, k, 86, Lhlamlne, rlboflavln,
magneslum, phosphorous, poLasslum,
manganese
1omaLoes november -
lebruary
C, calclum, bloLln, copper, lron, folaLe,
Lhlamlne, zlnc, A, C, L, k, rlboflavln, 86,
calclum, magneslum, phosphorous,
poLasslum, manganese
1urnlp / Lurnlp
greens
!uly - CcLober A, C, folaLe, flbre, copper, flavonolds, L,
86, magneslum, phosphorous, manganese,
nlacln, Lhlamlne

WaLercress

!une - !uly,
SepLember -
!anuary

A, 86, C, L, flbre, Lhlamlne, nlacln, folaLe,
chollne, chromlum, lron, k, manganese,
copper, poLasslum, magneslum, calclum
Wlld neLLles Aprll - CcLober lron, calclum, A, u, k

8ody beneflLs

Calclum -

rovlde bone healLh, supporL and encourages good bone lnLegrlLy
AsslsLs malnLenance of acld / alkallne balance ln Lhe blood
SupporLs muscle healLh
revenLs and LreaLs hlgh blood pressure, hlgh cholesLerol, osLeoporosls and
pre-eclampsla


ualry producLs, green leafy vegeLables, Lofu, flsh and shellflsh are all good sources of
calclum. vlLamln u ls vlLal ln Lhe absorpLlon of calclum. Plgh sodlum dleLs lncrease
Lhe loss of calclum Lhrough Lhe urlne.

8loLln -

SupporLs healLhy skln Lhrough Lhe producLlon of healLhy faLs
Lncourages an efflclenL use of sugar
MalnLalns a level energy supply ln nerve cells
AsslsLs ln Lhe prevenLlon of llver dlseases, braln dlsorders, lnferLlllLy, epllepsy,
cardlovascular dlsease and neuromuscular dlsorders as well as much more. v
lmporLanL nuLrlenL!

Creen leafy vegeLables are good sources of bloLln.

Chollne -

keeps cell membranes funcLlonlng Lo ensure proper nuLrlenL absorpLlon
wlLhln cells
Lncourages nerves and muscles Lo communlcaLe wlLh each oLher
Can asslsL Lhe prevenLlon of cardlovascular dlsease and osLeoporosls
8educes lnflammaLlon wlLhln Lhe cells and organs

8ananas, barley, buLLer, egg yolks, corn, flax seeds, caullflower, chla seeds, glnseng,
grass fed beef, poLaLoes, mllk, lenLlls, oaLs, peanuLs, sesame seeds, oranges, soya
beans, LomaLoes and whole wheaL bread are all good sources of chollne.

A sufflclenL amounL of vlLamlns 86, 812 and folaLe encourage adequaLe absorpLlon
of chollne wlLhln Lhe body.

Chromlum -

Pelps malnLaln good blood sugar and lnsulln levels - v lmporLanL for Lhe
prevenLlon of dlabeLes
SupporL normal cholesLerol levels
Pelps prevenL acne, psorlasls, dlabeLes and glaucoma amongsL oLhers

8ran cereals, onlons, LomaLoes, brewer's yeasL, poLaLoes, oysLers and whole gralns
are all lmporLanL sources of chromlum.

A dleL hlgh ln slmple sugars (such as cakes, sweeLs, alcohol, and reflned sugar)
encourages depleLlon of chromlum levels wlLhln Lhe body. vlLamln C lncreases
absorpLlon of chromlum.

Copper -

Lncourages Lhe correcL uLlllsaLlon of lron
romoLes Lhe producLlon melanln, whlch helps develop skln / halr colour
MalnLalns healLhy bones and connecLlve Llssue
reserves Lhe myelln sheaLh whlch surrounds and proLecLs nerves
MalnLalns healLhy Lhyrold funcLlon
llxes damage caused Lo Lhe Llssues by free radlcals
May play a role ln LreaLlng or prevenLlng allergles, leukaemla, Plv, anaemla,
sLomach ulcers, rheumaLold arLhrlLls, hearL dlsease and osLeoporosls
amongsL oLhers

Almonds, barley, calf's llver, scallops, sesame seeds, lenLlls, kldney beans, molasses,
black pepper, chlckpeas, buckwheaL, cashews, soya beans, musLard greens, ollves,
leeks, pumpkln seeds, plneapple, mlso, cremlnl mushrooms, peanuLs, squash, garllc,
chla seeds, flax seeds, sweeL poLaLo, squash, kale, leLLuce, sunflower seeds, glnger,
llma beans, peas, qulnoa, ollves, raspberrles, scallops, LomaLoes, shllLake
mushrooms, prawns, Lofu and walnuLs are all good sources of copper.

Copper, unllke mosL oLher mlnerals, ls absorbed Lhrough Lhe sLomach. Compromlsed
levels of sLomach acld mean a hlgher rlsk of copper deflclency, Lhough Lhls ls rare.
1aklng Loo many zlnc supplemenLs can also encourage copper deflclency, as zlnc and
copper can compeLe for absorpLlon from Lhe small lnLesLlne.

CysLelne -

AsslsLs Lhe body Lo deLox chemlcals and meLals
Pelps breakdown excesslve lung mucus
roLecLs cells from belng damaged by free radlcals
Pelps prevenL or LreaL cancer, asLhma, hearL dlsease, llver dlsease,
arklnson's dlsease, vlral lnfecLlons, caLaracLs and rheumaLold arLhrlLls
amongsL oLhers

Lgg yolks, broccoll, wheaL germ, onlons, 8russels sprouLs, poulLry, red peppers, oaLs,
garllc and wheaL germ yoghurL are all good sources of cysLelne.

CysLelne producLlon lnvolves vlLamlns 86, 812, follc acld and meLhlonlne, so a dleL
LhaL has sufflclenL levels of Lhese nuLrlenLs ls recommended.

llavonolds -

Lnhance Lhe power of vlLamln C
SLrengLhen blood vessels, helplng Lo prevenL rupLure or leakage
roLecL cells from oxygen damage
1reaL lnflammaLlon of cells, muscles and organs
Pelps prevenL and LreaL varlcose velns, gouL, haemorrholds, dlabeLes,
asLhma, caLaracLs and dlabeLes amongsL oLhers.

AlmosL all frulLs, vegeLables and herbs conLaln flavonolds. arLlcular sources lnclude
raspberrles, LomaLoes, cabbage, apples, black beans, aprlcoLs, onlons, parsley,
blueberrles, sLrawberrles, plnLo beans and pears. llavonolds glve black, red and
speckled beans Lhelr colour. ln gralns, Lhe yellow colour ls usually provlded by
flavonolds (such as cous cous). SomeLlmes flavonolds are naLurally occurrlng ln
producLs manufacLured from foods, such as wlne, whlch ls made from grapes.
Cbvlously.

llavonold deflclency ls presenL amongsL people whose dleLs are low ln fresh frulL
and veg. rocesses such as heaLlng Llnned vegeLables and manufacLurlng frulL [ulce
desLroys flavonolds. luncLlons ln Lhe body provlded by vlLamln C also use flavonolds,
and Lhe presence of each subsLance lmproves Lhe anLloxldanL acLlvlLy of Lhe oLher.


CluLamlne -

Lnsures proper acld base balance ln Lhe body. Acld base balance refers Lo Lhe
P levels wlLhln Lhe blood plasma
Pelps Lhe creaLlon of gluLaLhlone wlLhln Lhe body, whlch ls an lmporLanL
anLloxldanL nuLrlenL
SusLalns healLh wlLhln Lhe lnLesLlnal LracL
Pelps malnLaln muscle mass
AsslsLs ln Lhe LreaLmenL and prevenLlon of ulceraLlve collLls, slde effecLs of
chemoLherapy, l8S, food allergles and alcohollsm amongsL oLhers

Cabbage, beeLrooL, flsh, beef, chlcken, beans and dalry producLs are all sources of
gluLamlne.

vlLamln 86 and a form of nlacln - vlLamln 83 are requlred ln order for Lhe body Lo
converL gluLamlc acld lnLo gluLamlne.


lodlne -

romoLes proper Lhyrold funcLlon
Pelps LreaL and prevenL flbrocysLlc breasL dlsease, depresslon, mlscarrlage,
enlarged Lhyrold syndrome (golLre), cognlLlve lmpalrmenL, faLlgue, weakness
and welghL galn.
lodlne also acLs as a dlslnfecLanL Lo Lhe skln and ls used Lo help purlfy waLer.
lL also helps acLlvaLe lnacLlve good bacLerla wlLhln Lhe body.

Cow's mllk, eggs, flsh, mozzarella cheese, shellflsh, yoghurL, sea vegeLables and
sLrawberrles are all sources of lodlne.

Low levels of selenlum, lron, zlnc and vlLamlns A and L wlLhln Lhe body exaggeraLe
Lhe effecLs of an lodlne deflclency.


lolaLe (converLs Lo follc acld ln Lhe body) -

Lncourages correcL nerve funcLlon
Pelps prevenL demenLla and Alzhelmer's dlsease
Pelps prevenL osLeoporosls relaLed bone fracLures
ls vlLal ln Lhe producLlon of red blood cells and skln cells
Pelps prevenL anaemla, depresslon, muscular faLlgue, lnsomnla, Crohn's
dlsease, schlzophrenla, glnglvlLls, cervlcal, ovarlan and uLerlne cancerous
Lumours and clefL palaLe amongsL many more
ls essenLlal for Lhe developmenL of healLhy bables

8eeLrooL, asparagus, peppers, black beans, broccoll, cabbage, navy beans, papaya,
peas, leeks, kldney beans, caullflower, fennel, collard greens, green beans,
chlckpeas, parsley, plnLo beans, musLard greens, calves llver, 8russels sprouLs,
leLLuce, sea vegeLables, squash, LomaLoes and Lurnlps are all lmporLanL sources of
folaLe, as are Lhe resL of Lhe ones l've llsLed up Lhere and can'L be boLhered Lo reLype
down here (sorry).

8 vlLamlns are lmporLanL ln Lhe recycllng of folaLe. A low proLeln lnLake can cause a
lack of folaLe blndlng proLeln, whlch ln Lurn means LhaL folaLe won'L be absorbed
properly.

lron -

Lnhances oxygen dlsLrlbuLlon LhroughouL Lhe body
MalnLalns a healLhy lmmune sysLem
Pelps your body produce energy
Pelps prevenL anaemla, collLls, leukaemla, dlabeLes, sLomach ulcers,
Luberculosls, resLless leg syndrome, Auu and alcohollsm amongsL oLhers
lorms haemoglobln, whlch ls Lhe maln way LhaL oxygen Lravels around Lhe
body
ls vlLal ln Lhe malnLenance of healLhy muscles, due Lo lLs presence ln
myoglobln. Myoglobln dlffuses oxygen lnLo muscle cells

8lack pepper, asparagus, splnach, molasses, Lurmerlc, Lhyme, cumln seeds,
chlckpeas, Swlss chard, collard greens, leLLuce, soya beans, Lofu, peppers, broccoll,
leeks, kale, oregano, musLard greens, lenLlls, red meaL and ollves are all hlgh sources
of lron.

1he mosL lmporLanL nuLrlenL Lo lncrease absorpLlon of lron from planL food ls
vlLamln C. Copper supporLs lron meLabollsm and ls presenL ln Lhe process of
LransporLlng lron around Lhe body. vlLamln A helps Lo lmprove Lhe levels of lron
wlLhln Lhe body.

Some sLudles have shown LhaL calclum can negaLlvely affecL Lhe absorpLlon of lron
wlLhln Lhe body. 8ecommendaLlons Lo combaL Lhls lnclude ensurlng low calclum
foods are eaLen wlLh hlgh lron foods. L.g. noL drlnklng mllk wlLh red meaL.


vlLamln C -

lorms collagen, whlch makes blood vessels, skln, Lendons and llgamenLs
as well as belng Lhe maln sLrucLural proLeln of Lhe cells
lorms scar Llssue whlch heals wounds
8epalr and malnLalns bones, carLllage and LeeLh
Pelps prevenL and LreaL acne, depresslon, dlabeLes, cancer, llver dlsease,
l8S, asLhma, lung dlsease, Lhyrold dlsease, arklnson's dlsease,
Alzhelmer's dlsease and dlseases of Lhe eye amongsL oLhers
ls one of Lhe maln anLl oxldanLs uLlllsed by Lhe body, whlch ls why
common advlce when flghLlng off a cold or vlrus ls Lo lncrease vlLamln C
consumpLlon

Aslde from Lhe veggles llsLed above, canLaloupe melon, sLrawberrles, clLrus frulLs,
musLard greens, waLermelon, cranberrles, papaya, klwl frulL and raspberrles are all
good sources of vlLamln C.

vlLamln C ls lmporLanL ln Lhe absorpLlon of lron, flavonolds and chromlum ln Lhe
body. vlLamln C's lmporLanL sLaLus as an anLl oxldanL means lL helps proLecL vlLamln
L levels ln people who have Loo many free radlcals belng produced such as smokers.


vlLamln A -

vlLal ln reduclng lnflammaLlon ln Lhe cells and organs
MalnLalns healLhy Llssues
ls lmporLanL for bone developmenL
AsslsLs ln Lhe creaLlon of red blood cells
roduces healLhy sperm
MalnLalns a healLhy reLlna and ls lmporLanL for good vlslon
Pelps recovery from sLrokes and LreaLs or prevenLs measles, Plv, resplraLory
vlruses, dry eye dlsorder
romoLes a healLhy lmmune sysLem
Plgh lnLake of vlLamln A can cause blrLh defecLs, so lL ls lmporLanL LhaL
pregnanL women llmlL Lhelr lnLake

loods noL llsLed abouL LhaL are hlgh ln vlLamln A lnclude llver and oLher organ meaLs,
paprlka, cayenne pepper, sweeL poLaLoes, canLaloupe melon, chllll powder, salmon,
aprlcoLs and dalry producLs.

As menLloned earller, vlLamln A can cause blrLh defecLs. Some sLudles have also
shown LhaL hlgh levels of vlLamln A conLrlbuLe Lo a loss of vlLamln u, whlch we are all
deflclenL of ln Lhls counLry anyway.



nlacln -

ls cruclal ln converLlng faL, proLeln and carbohydraLe lnLo energy
AsslsLs ln synLheslslng sLarch LhaL's sLored ln Lhe muscles and llver for use as
energy
ls an lmporLanL anLloxldanL
AsslsLs collagen ln promoLlng skln healLh
MalnLalns a healLhy dlgesLlve sysLem
Lowers cholesLerol levels
8educes cancer rlsk
roLecLs agalnsL hearL dlsease

SpelL, lamb, beef, Luna, Lurkey, prawns, brown rlce, pork, peanuLs, sunflower seeds,
yeasL exLracL, bacon, coffee, duck, chla seeds, kldney beans, marmlLe and sardlnes
are all good sources of nlacln.

An lncrease of 86 ln Lhe body exaggeraLes Lhe sympLoms of a nlacln deflclency.


anLoLhenlc acld -

Can LreaL dleL deflclencles
8educes slgns of aglng
ls an lmporLanL facLor ln Lhe body's ablllLy Lo heal wounds
MalnLalns a healLhy sleep paLLern
Works wlLh lnsulln Lo malnLaln healLhy blood sugar levels
Can be used Lo help LreaL or prevenL depresslon, hearL fallure, carpal Lunnel
syndrome, collLls, neuralgla, coellac dlsease and low blood pressure amongsL
oLhers
8reaks down faLs so Lhe body can effecLlvely uLlllse Lhem as fuel
ls a bulldlng block Lo supporL key hormone growLh

lood sources of panLoLhenlc acld lnclude lenLlls, oaLs, eggs, beef, flsh, bran,
chlckpeas, black beans, chlcken, avocados, yoghurL, sweeL poLaLoes, shllLake
mushrooms, llver, yeasL, sunflower seeds, bran, cheese, rye, sundrled LomaLoes and
cheese.

anLoLhenlc acld ls ln Lhe 8 vlLamln famlly. All 8 vlLamlns supporL each oLher, so a
deflclency ln oLher 8 vlLamlns wlll reduce Lhe levels of panLoLhenlc acld's efflclency.
lollc acld, 812 and bloLln are especlally lmporLanL ln Lhe body effecLlvely uLlllslng
panLoLhenlc acld.


Manganese -

ls an alLered formaLlon of Lhe proLeln maLrlx LhaL keeps mlnerals such as
calclum ln place, meanlng lL's lmporLanL for proper bone developmenL
AsslsLs Lhe skln ln creaLlng lL's own proLecLlon from sun damage
ls vlLal ln Lhe producLlon of collagen Lo proLecL Lhe lnLegrlLy and sLrucLure of
Lhe skln
8egulaLes blood sugar by worklng wlLh enzymes Lo Lurn non carbohydraLe
sLored food producLs ln Lo usable energy
roLecLs agalnsL free radlcal damage
1here ls some evldence Lo suggesL LhaL dlabeLes sufferers have low levels of
manganese ln Lhelr blood
Pelps prevenL or LreaL osLeoporosls, hypoLhyroldlsm, dermaLlLls, epllepsy and
asLhma amongsL oLhers

Cloves, hazelnuLs, rlce bran, saffron, pecans, whole gralns, cocoa powder, black
beans, oysLers, plne nuLs, oaL bran, lenLlls, roasLed pumpkln seeds, chlckpeas, chllll
powder, oaLs, roasLed edamame, sunflower seeds, dark chocolaLe, mussels,
clnnamon, sesame seeds & Lahlnl, clams, Lurmerlc (whlch ls maglcal ln lL's own rlghL),
brown rlce and flax seeds are all good sources of dleLary manganese.

lnLeresLlngly, some sLudles have shown LhaL a deflclency ln lron can lncrease Lhe
absorpLlon of manganese, and LhaL hlgh levels of lron can lnLerfere wlLh manganese
absorpLlon. Calclum and magneslum can compeLe wlLh manganese for absorpLlon,
and dleLs Loo hlgh ln calclum and magneslum can lmpalr Lhe nuLrlLlonal beneflLs of
manganese.




8lboflavln -

Makes your pee yellow
ls lmporLanL for energy producLlon
Pelps meLabollse faL cells ln Lo fuel
8ecycles oxldlsed gluLaLhlone (lmporLanL anLl oxldanL) back ln Lo lL's acLlve
form
Pelps meLabollse lron and reduces chances of developlng anaemla
roLecLs agalnsL free radlcal damage
AsslsLs ln prevenLlng or LreaLlng mlgralnes, slckle cell anaemla, ulcers, llver
dlsease, Alzhelmer's, burns, alcohollsm and ls good for Lhe reproducLlve
sysLem amongsL oLher Lhlngs

Maple syrup, LrouL, soya beans, Lurkey, lenLlls, Lempeh, eggs, sardlnes, salmon,
chlckpeas, marmlLe, llver, chllll powder, sea vegeLables, drled corlander, Luna, sun
drled LomaLoes almonds, 8oqueforL cheese, dry roasLed edamame beans, full faL
mllk, paprlka, mackerel, wheaL bran, drled parsley, brle and sesame seeds are all
good sources of rlboflavln.

1oo much rlboflavln can reduce effecLlve blood cell producLlon. vlLamln C asslsLs ln
proLecLlng Lhe rlboflavln levels ln food LhaL ls over exposed Lo llghL. 8lboflavln
converLs vlLamln 86 ln Lo lLs acLlve form.


hosphorous -

ls lmporLanL ln sLrengLhenlng Lhe bone maLrlx
AsslsLs ln regulaLlng hormones
lmproves Lhe sympLoms of dlgesLlve dlscomforL
AsslsLs proLeln Lo flx cell damage
lmproves your memory and concenLraLlon
A low phosphorous dleL ls recommended Lo prevenL secondary
hyperparaLhyroldlsm ln kldney dlsease

CoLLage cheese, kldney beans, peanuLs, cocoa powder, whole bran, chlcken, brazll
nuLs, black eyed beans, sunflower seeds, almonds, Lurkey, scallops, cheddar, whole
wheaL, salmon, sunflower seeds, 8omano cheese, pork, Lofu, mllk, lenLlls, beef,
musLard seed and baker's yeasL are all good sources of phosphorous.

A dleL Loo hlgh ln frucLose (sugar found ln frulLs) resulLs ln phosphorous Lo be losL ln
urlne. 1hls happens more lf your dleL ls also low ln magneslum. vlLamln u helps Lo
regulaLe phosphorous levels ln Lhe blood.





vlLamln 86 -

AsslsLs Lhe enzyme LhaL pulls carbohydraLes ouL of sLorage ln Lhe cells Lo
meLabollse Lhem ln Lo energy
ls vlLal ln Lhe producLlon of neuroLransmlLLers LhaL send CA8A, dopamlne and
seroLonln (happy chemlcals) LhroughouL Lhe braln
Lncourages Lhe removal of unwanLed chemlcals from Lhe llver and kldney
and asslsLs ln deLoxlfylng (good for hangovers)
Can help LreaL or prevenL kldney dlsease, Crohn's dlsease, llver dlsease,
rheumaLold arLhrlLls, ulceraLlve collLls, anaemla, lnflammaLory bowel dlsease
and alcohollsm amongsL oLher Lhlngs

1una ls Lhe only excellenL" source of 86 aslde from vegeLables. Powever, lL ls
also presenL ln Lurkey, sweeL poLaLoes, chlcken, bananas, plneapple, beef,
avocados, cayenne pepper, plnLo beans, lenLlls, prawns, cod and Lurmerlc.

lollc acld, 812 and 86 all need each oLher Lo encourage proper absorpLlon. Lvery
chemlcal reacLlon ln your body LhaL uses 86 also uses magneslum. A dleL Loo hlgh
ln proLeln depleLes 86 levels ln Lhe body. AdequaLe 86 wlLhln Lhe dleL ls vlLal Lo
ensure proper levels of super lmporLanL omega 3 faLLy aclds wlLhln Lhe blood.

vlLamln 812 -

Pelps produce unA along wlLh folaLe and oLher 8 vlLamlns
Lncourages Lhe producLlon of seroLonln
ConverLs carbohydraLe lnLo usable energy (glucose
ls essenLlal for healLhy skln, halr and nalls
SLores lLself ln your llver for years
Can asslsL or LreaL prosLaLe, lung, colon and breasL cancer, depresslon,
vlslon problems, poor memory, anaemla, faLlgue, kldney dlsease,
mlgralnes, LlnnlLus, asLhma and weakness

812 ls only produced ln bacLerla. no planLs or anlmals are able Lo produce lL
Lhemselves, buL some anlmals and flsh are able Lo save 812 LhaL's produced ln Lhelr
bacLerla. lL's Lhen ln a usable sLaLe for humans. Seafood, yoghurL, cheese, beef,
chlcken, Lurkey and lamb all conLaln usable 812. lL's lmporLanL for vegeLarlans and
vegans Lo use producLs such as nuLrlLlonal yeasL forLlfled wlLh 812 Lo ensure Lhey
meeL Lhe recommended dally allowance.

A deflclency ln oLher 8 vlLamlns may exaggeraLe Lhe sympLoms relaLed Lo 812
deflclency. As menLloned above, follc acld, 86 and 812 work closely LogeLher. 1oo
hlgh of a dose of follc acld can hlde Lhe sympLoms of a 812 deflclency whlch can lead
Lo more serlous healLh problems.




1hlamlne -

Lncourages producLlon of energy from dleLary carbohydraLes and faLs
SupporLs Lhe braln and nervous sysLem and develops Lhe proLecLlve nerve
coverlngs
Lnsures healLhy cardlovascular funcLlon
roLecLs agalnsL caLaracLs, hearL dlsease, hearL fallure, depresslon, psychosls,
muscle cramps, nervous sysLem dlsease, Lhe effecLs of alcohol abuse and
dlgesLlve lssues amongsL oLhers

Sunflower seeds, kldney beans, sweeL poLaLo, Lofu, flax seeds, lenLlls, oaLs, black
beans, Luna, plneapple, oranges, cumln and grapefrulL are all good sources of
Lhlamlne.

1hlamlne (vlLamln 81) ls anoLher vlLamln LhaL works well wlLh follc acld and 812.
ueflclency of Lhese Lwo vlLamlns comprlses absorpLlon of Lhlamlne, and you can geL
dlahorrea, whlch Lhen means oLher nuLrlenLs can'L be absorbed elLher.


Selenlum -

roLecLs anLloxldanLs from belng damaged
SupporLs normal Lhyrold funcLlon
romoLes healLhy eyes and halr
roLecLs Lhe body from damage caused by free radlcals
SLlmulaLes Lhe lmmune sysLem
ls key ln proLecLlng Lhe body agalnsL cancer, Lhyrold funcLlon, demenLla,
senlllLy, Plv, kldney dlsease, depresslon and lnferLlllLy ln men

1una, prawns, musLard seeds, Lurkey, whole wheaL, barley, llver, brazll nuLs, prawns,
eggs, sardlnes, Lofu, brown rlce, mllk, chlcken, lamb, flax seeds, salmon and cod are
all good sources of selenlum.

lL's lmporLanL Lo consume selenlum wlLh oLher anLl oxldanLs such as vlLamlns C and
L. A deflclency ln selenlum and lodlne can exacerbaLe Lhe sympLoms of Lhyrold
lssues.

Zlnc -

8educes acne and oLher skln problems
Lncourages promoLlon of sensory cells. AcuLe deflclency of zlnc can cause
loss of LasLe and appeLlLe
Works wlLh A Lo help sense llghL and send nerve lmpulses Lo Lhe braln,
promoLlng healLhy vlslon
Lncourages sperm moLlllLy
ls vlLal ln malnLalnlng a healLhy lmmune sysLem
Can asslsL ln Lhe prevenLlon or LreaLmenL of Lhe common cold, acne,
dlabeLes, ulcers, llver dlsease, uown's syndrome, depresslon, alopecla and
dermaLlLls amongsL oLhers

8eef, sesame seeds, dark chocolaLe, pork, mllk, bread, chlckpeas, spelL, lamb, lenLlls,
cocoa, qulnoa, Lofu, oaLs, cashews, mung beans, pumpkln seeds, yoghurL, oysLers,
wheaL germ and mlso are all good sources of zlnc.

1oo much zlnc can lmpalr copper funcLlon as copper and zlnc compeLe for
absorpLlon.


Magneslum -

8eally lmporLanL Lo bone lnLegrlLy, as aL leasL 30 of magneslum ls sLored ln
Lhe bones
8elaxes achlng muscles (Lpsom salL baLhs are greaL for Lhls)
Lnables energy producLlon ln Lhe cells
MalnLalns a good balance ln Lhe nervous sysLem
8educes lnflammaLlon
Can asslsL wlLh Lhe prevenLlon and LreaLmenL of anxleLy, faLLy llver dlsease,
dlabeLes, congesLlve hearL fallure, coronary arLery dlsease, depresslon,
chronlc faLlgue, dlabeLes and osLeoporosls amongsL oLhers

8lack beans, qulnoa, wheaL, scallops, dark chocolaLe, cloves, mllleL, sesame seeds,
avocados, bananas, barley, chla seeds, Luna, sunflower seeds, flgs, rye, brown rlce,
plnLo beans, spelL, soya beans, Lempeh, buckwheaL, brown rlce, papaya, flax seeds,
cumln, mackerel and waLermelon are all good sources of magneslum.

Calclum and magneslum have a compllcaLed relaLlonshlp, magneslum ls requlred ln
order for calclum's role ln Lhe body's meLabollsm Lo remaln balanced. Powever,
magneslum and calclum compeLe for absorpLlon. lL ls lmporLanL Lo have a healLhy
dleL rlch ln boLh mlnerals. Magneslum regulaLes Lhe movemenL of poLasslum ln Lhe
cells.


oLasslum -

ConLrols blood pressure
lmproves kldney funcLlon
8educes blood cloLLlng
Lncourages efflclency ln Lhe openlng of blood vessels
8educes chances of developlng kldney sLones
Some reporLs say lL lowers your cholesLerol
Pelps prevenL or LreaL hlgh blood pressure, sLrokes, faLlgue, MS, vomlLlng,
dlahorrea and oLhers
ls generally bad-ass


Salmon, chlcken, molasses, raspberrles, full faL dalry, sweeL poLaLoes, cod, prunes,
klwls, bananas, avocados, Luna, coconuL waLer, canLaloupe melon, sweeL poLaLoes,
edamame beans, Lurmerlc, beef, oranges, musLard greens, flgs and aprlcoLs are all
good sources of poLasslum. 8ananas, avocados and coconuL waLer are Lhe besL
Lhough.

Sodlum ls vlLal ln order for poLasslum Lo work properly. Some sLudles lndlcaLe LhaL a
dleL rlch ln poLasslum helps Lo prevenL Lhe loss of calclum Lhrough Lhe urlne. CeL
Lhose avocados ln you!

vlLamln u -

As a hormone, u lncreases absorpLlon of calclum ln Lhe blood sLream
ConLrols your blood sugar
revenLs rlckeLs
8educes sLress and Lenslon
8elleves body aches
Makes skln sofL, sLrong and smooLh
rovldes a proLecLlve llnlng for Lhe blood vessels, lmprovlng cardlovascular
healLh
Pelps prevenL or LreaL osLeoporosls, rheumaLold arLhrlLls, asLhma,
depresslon, epllepsy, dlabeLes and low lmmune funcLlon amongsL oLhers

Cod llver oll, Luna, mllk, eggs, salmon, exposure Lo sunllghL, sardlnes and mushrooms
are all good sources of vlLamln u. Powever, as you can see, Lhere aren'L many
sources so lL's lmporLanL Lo regularly eaL Lhese Lhlngs. CLherwlse, uslng supplemenLs
(such as drops under Lhe Longue) ls a good way Lo lncrease your vlLamln u levels.
MosL people ln Lhe uk are vlLamln u deflclenL due Lo our rubblsh weaLher. 8
unproLecLed mlns a day ln Lhe sunllghL should keep you Lopped up.

vlLamln u lncreases Lhe absorpLlon of magneslum ln Lhe lnLesLlne, buL nowhere near
as much as lL lncreases calclum absorpLlon. vlLamln k works wlLh u Lo malnLaln bone
healLh.


vlLamln L -

ls a super lmporLanL anLl oxldanL
8educes cholesLerol
8educes Lhe rlsk of developlng cancer
ls really ace for your skln. keeps you looklng young!
romoLes blood clrculaLlon Lo your scalp, maklng your halr healLhler
SLrengLhens caplllary walls and nourlshes cells
Speeds up Lhe heallng process for damaged skln so helps repalr sun damage
Pelps Lhe skln reLaln lL's naLural molsLure
8eally greaL for MS, ladles
Can help prevenL or LreaL baslcally every dlsease ever. Alzhelmer's,
arklnson's, caLaracLs, dlabeLes, flbrocysLlc breasL dlsease, hearL aLLacks, all
cancers and sLrokes amongsL oLhers

Almonds, cayenne pepper, klwls, cranberrles, Lofu, avocados, LrouL, sunflower seeds,
raspberrles and ollve oll are good sources of vlLamln L. lL's one of Lhe mosL
promlnenL vlLamlns ln vegeLables, Loo, so load up on Lhose veggles!

Some polyunsaLuraLed faLs (such as Lhose found ln mosL flsh and vegeLable olls) may
requlre an lncrease ln L. vlLamln C helps recycle L so lL can repalr Lhe damage caused
by free radlcals over and over agaln. ln dleLs deflclenL ln vlLamln k, Loo much L can
cause more lncllnaLlon Lo bleed.


vlLamln k -

Pelps Lhe blood cloL lf you've cuL yourself
AcLlvaLes a cerLaln proLeln whlch mlnerallses bones Lo keep Lhem healLhy
8eneflLs Lhe braln's ablllLy Lo reLaln Lhlngs ln lL's shorL Lerm memory
Pelps sLop you feellng nauseous
Peals brulses
Pelps heal or prevenL blood cloLLlng dlsorders, cancer, llver dlsease, coellac
dlsease, ulceraLlve collLls, Crohn's, cysLlc flbrosls and coronary arLery dlsease

8asll, klwls, sage, black pepper, chllll powder, oregano, prunes, cayenne pepper,
blueberrles, corlander, edamame beans, cloves, avocados, raspberrles, plums,
cranberrles, okra and mung beans are all sources of vlLamln k. lL's essenLlal Lo have a
balanced dleL full of a varleLy of vegeLables Lo ensure your k quoLa ls meL.

vlLamlns A and L compeLe for absorpLlon wlLh k, buL noL generally ln your normal
dally dleL. Calclum, u and magneslum all work wlLh k Lo ensure LhaL your bones are
sLrong. lL's lmporLanL Lo ensure you don'L become deflclenL ln k, as sympLoms of
deflclency can'L really ever be undone.

1PA1'S ALL 1PL vl1AMlnS 1PA1 l'M W8l1lnC A8Cu1 lC8 nCW. Cbvlously Lhere are
loads more nuLrlenLs and vlLamlns LhaL are beneflclal, buL Lhese are, arguably Lhe
mosL lmporLanL.

Also, because lL's menLloned a loL on Lhe charL and some people don'L know Loo
much abouL lL's beneflLs (aparL from Lhe obvlous), here's a llLLle blL of lnfo abouL
flbre:

llbre -

Pelps malnLaln normal cholesLerol levels
8egulaLes your blood sugar
Pelps you lose welghL
SupporLs bowel regularlLy


1here are many dlfferenL caLegorles of dleLary flbre. 1hese lnclude soluble (can
be dlssolved ln waLer), lnsoluble (passes Lhrough Lhe sysLem wlLhouL belng
absorbed - Lhe bulk klnd), cellulose (found ln frulLs, veg, ouLer coverlng of
seeds), galacLoollgosaccharldes (fancy word for pre bloLlcs), llgnln (found ln frulLs
wlLh edlble seeds such as sLrawberrles, mucllages (found ln cacLl and flax seeds),
pecLlns (found ln apples, clLrus frulLs and sLrawberrles).

Soluble flbre reduces Lhe level of cholesLerol ln Lhe blood and produced by Lhe
level, alds Lhe dlgesLlon of faL and normallses blood sugar levels. lnsoluble flbre
prevenLs haemorrholds and decreases Lhe rlsk of colon cancer. llbre ls
fermenLable by frlendly bacLerla ln Lhe guL. 1hls fermenLaLlon produces shorL
chaln faLLy aclds, whlch acL as Lhe maln fuel for cells ln Lhe large lnLesLlne. 1hls
helps malnLaln Lhe colon's healLh and lnLegrlLy by conLrolllng Lhe dlsease causlng
bacLerla from survlvlng ln Lhe guL. CLher uses for Lhese shorL chaln faLLy aclds
lnclude fuel for Lhe llver and muscles. lf you're golng Lo lncrease Lhe lnsoluble
flbre ln your dleL, lL's advlsable Lo lncrease your waLer lnLake compensaLe.