Updated: February 21, 2018
Vitamin and Mineral Resource
IMPORTANCE OF THIS
VITAMIN
VITAMIN/ MINERAL
Vitamin A is a catalyst for the body’s
utilization of protein, minerals, and non
Vitamin A water-soluble vitamins. It builds strong
bones and teeth and rich blood. It also
destroys carcinogens.
Vit B6 is necessary for the metabolism of
carbohydrates, fats, and proteins. It also helps us
maintain our sodium and phosphorus balance. In
Vitamin B6 general, B vitamins promote healthy nerves, hair, skin,
muscle tone, and protect us from mental disorders
including depression and anxiety
B12 is essential for normal cell
formation, carbohydrate, fat and
Vitamin B12 protein metabolism, and maintains a
healthy nervous system.
Neutralizes the effects of environmental
pollutants (those in urban environments
Vitamin C may double their intake of Vitamin C)
Needed for lactation, adrenal gland
function, and tissue growth.
Improves absorption of calcium and
phosphorus. It is required for bone
Vitamin D formation and maintains a stable
nervous system and healthy heart
function
Neutralizes the effects of environmental
pollutants, protects other fat soluble
Vitamin E vitamins, essential in cellular
respiration. Prevents blood clots
Necessary for formation of prothrombin
(needed for blood coagulation) You tend
Vitamin K to bruise and bleed easily when you lack
this vitamin.
Fallon, S. (2001). Nourishing Traditions. Washington, DC: New Trends Publishing.
Frye, A. (2006). Holistic midwifery: A comprehensive textbook for midwives in homebirth practice: Volume one: Care during pregnancy. Portland, OR: Labrys Press.
Schmid, R. F. (1997). Traditional foods are your best medicine: Improving health and longevity with native nutrition. Rochester, VT: Healing Arts Press.
VITAMIN/ MINERAL
INHIBITORS
Low-fat diets cause the body to not be able
to convert carotenes to Vitamin A. Also,
antibiotics, laxatives, fat substitutes, and
cholesterol-lowering drugs interfere with
Vit A absorption.
Sugar consumption rapidly depletes B
vitamins. Also, excess of B1 and B2
vitamins from consumption of white
flour interferes with B6 function.
A vegetarian diet makes reaching the
RDA for B12 very difficult without
using supplements.
Destroyed by heat. Alcohol and other
common drugs (including aspirin and
oral contraceptives) may reduce
vitamin C levels in the body.
Not being exposed to sunlight regularly
or low amounts of foods with
cholesterol. Alcohol, corticalsteriods,
oral contraceptives.
Consistently eating refined foods
creates chronic Vitamin E deficiency
Excess vitamin K may be
counterintuitive. Broad spectrum
antibiotics interfere with Vitamin K
absorption
VITAMIN/ MINERAL
ABSORPTION ENHANCERS
Natural, whole foods. High, synthetic
amounts of Vitamin A can be toxic.
Having sufficient levels of other B
vitamins can help with the absorption
of B6
Consumption of this vitamin through
whole foods is ideal and best absorbed.B Usable B12 is found ONLY in animal
complex, folic acid, calcium, potassium, foods.
sodium, vitamin c, & iron.
Works synergistically with Vitamin E.
Sunlight+ cholesterol= Vitamin D
Pancreatic enzymes and bile acids are
required to absorb vitamin E. Vitamin E
absorption also increases with the amount
of fat in ingested food.
Probiotics may assist in vitamin K
being utilized as well as full fat
products.
FOODS THAT CONTAIN
VITAMIN/ MINERAL
Butterfat, egg yolks, liver, other organ
meats, sea food, and fish liver oils.
Yellow, red, orange and dark green
fruits and vegetables.
Mostly in animal products, legumes,
potatoes, bananas.
Found in fruits and vegetables;
specifically sprouts, leafy greens, and
citrus.
Butterfat, eggs, liver, organ meats,
marine oils, seafood (shrimp and crab)
Whole grains, liver, unrefined oils,
legumes and seeds, avocado
Liver, egg yolks, butter, grains, dark
leafy vegetables, cabbage family
vegetables, and fermented soy foods.
Mya Shuck
 Updated: February 21, 2018
Vitamin and Mineral Resource
IMPORTANCE OF THIS
MINERAL
VITAMIN/ MINERAL
Part of the hemoglobin molecule, Iron
is vital for healthy blood. It also
Iron forms essential parts of many
enzymes.
Antioxidant properties that protects
against cancer and other chronic
Selenium diseases. It’s needed in pancreatic
function and tissue elasticity
Sodium is essential to life: all body fluids
contain sodium. It’s needed for water
Sodium regulation and fluid distribution, and
acid-alkaline balance.
The “intelligence mineral,” is required for mental
development and healthy reproductive organs. It
Zinc is part of blood sugar control and is needed to
maintain proper vitamin E levels in the blood.
Zinc deficiency in pregnancy can cause birth
defects
Needed in small amounts, but is
essential in processes such as fat
Iodine metabolism, thyroid function, and
production of sex hormones.
Vital for strong bones and teeth, but
also needed for heart and nervous
Calcium system. Calcium prevents acid-
alkaline imbalances in the blood.
Strengthens chromosomes and is
Folate essential for fetal growth to prevent
neural tube deformities.
Fallon, S. (2001). Nourishing Traditions. Washington, DC: New Trends Publishing.
Frye, A. (2006). Holistic midwifery: A comprehensive textbook for midwives in homebirth practice: Volume one: Care during pregnancy. Portland, OR: Labrys Press.
Schmid, R. F. (1997). Traditional foods are your best medicine: Improving health and longevity with native nutrition. Rochester, VT: Healing Arts Press.
VITAMIN/MINERAL
INHIBITORS
Inorganic iron found in white flour can
cause buildup in blood and tissues
(elevated amounts of inorganic iron have
been linked to heart disease and cancer.)
Low vitamin E levels.
N/A
High levels of physic acid in cereal grains and
legumes block zinc absorption. Oral
contraceptives diminish zinc levels so it’s
important to wait 6 months after discontinuing
oral bc BEFORE CONCEPTION. Alcohol
Cabbage and spinach can block iodine
absorption when eaten raw or
unfermented
Aspirin, corticosteriod drugs, thyroid
hormone.
Oral contraceptives, alcohol,
phenobarbital
VITAMIN/MINERAL FOODS THAT CONTAIN
ABSORPTION ENHANCERS THIS VITAMIN/ MINERAL
Addition of fat-soluble vitamins found
Fish, eggs, liver, meat, and green leafy
in butter and cod liver oil often results
vegetables.
in improvement of iron status.
Functions with vitamin E in Seafood, organ meats, butter, brazil
biochemical processes. nuts.
Vitamin D Meat broths, zucchini,
Vitamin A, B6, E, Calcium, Copper, and Red meat, oysters, fish, nuts, seeds, and
Posphorus ginger.
Sufficient levels of vitamin A. Sea food, unrefined sea salt, kelp,
Sufficient vitamin D is needed for
calcium absorption. Vitamin A, C, and Dairy products (raw is better) and bone
iron, magnesium, manganese, broth
phosphorus, boron
Dark leafy greens, organ meats,
B complex, B12, Vitamin C nutritional yeast, whole grains, oysters,
salmon, and milk.
Mya Shuck