VITAMINS Vitamin : A (retinol) Available in : mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef

liver Uses : Supports vision, skin, bone and tooth growth, immunity and reproduction Deficiency: Night Blindness Vitamin : B1 (thiamin) Available in : spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk Uses : Supports energy metabolism and nerve function Deficiency: loss of appetite, concentration. Confusion. exhaustion Vitamin : B2 (riboflavin) Available in : spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams Uses : Supports energy metabolism, normal vision and skin health Deficiency: Itchy mucous membranes and irritated eyes Vitamin : B3 (niacin) Available in : spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp Uses : Supports energy metabolism, skin health, nervous system and digestive system Vitamin : B6 (pyridoxine) Available in : bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast Uses : Amino acid and fatty acid metabolism, red blood cell production Deficiency: skin inflammation Vitamin : B12 (cobalamin) Available in : meats, poultry, fish, shellfish, milk, eggs Uses : Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance Vitamin : Biotin Available in : widespread in foods Uses : Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis Vitamin : C (ascorbic acid) Available in : spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries Uses : Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant Vitamin : D Available in : self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish Uses : Promotes bone mineralization Vitamin : E (tocopherol) Available in : polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod Uses : Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

Vitamin : Folate Available in : tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans Uses : Supports DNA synthesis and new cell formation Vitamin : K Available in : Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver Uses : Synthesis of blood-clotting proteins, regulates blood calcium Vitamin : Pantothenic Acid Available in : widespread in foods Uses : Supports energy metabolism MINERALS : Mineral : Chloride Available in : salt, soy sauce, milk, eggs, meats Uses : Maintains fluid and electrolyte balance, aids in digestion Mineral : Calcium Available in : milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli Uses : Formation of bones and teeth, supports blood clotting Deficiency: Poor teeth and brittle bones Mineral : Copper Available in : meats, water Uses : Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes Mineral : Chromium Available in : vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts Uses : Associated with insulin and is required for the release of energy from glucose Mineral : Fluoride Available in : fluoridated drinking water, tea, seafood Uses : Involved in the formation of bones and teeth, helps to make teeth resistant to decay Mineral : Iron Available in : artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver Uses : Part of the protein hemoglobin (carries oxygen throughout body's cells) Defidciency: Tiredness, irritability, difficulty concentrating Mineral : Iodine Available in : salt, seafood, bread, milk, cheese Uses : Component of thyroid hormones that help regulate growth, development and metabolic rate Mineral : Magnesium Available in : spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

Uses : Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity Deficiency: muscle spasms, diabetes, weak bones , high BP Mineral : Manganese Available in : widespread in foods Uses : Facilitates many cell processes Mineral : Phosphorus Available in : all animal foods (meats, fish, poultry, eggs, milk) Uses : Formation of cells, bones and teeth, maintains acid-base balance Mineral : Potassium Available in : potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk Uses : Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission Mineral : Sodium Available in : salt, soy sauce, bread, milk, meats Uses : Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions Mineral : Zinc Available in : spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese Uses : A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus AMINO ACIDS Glycine and alanine have a sweet taste, valine and leucine have a bitter taste, and aspartic acid and glutamate have sour and Umami tastes. Though called a bitter amino acid, valine has a slightly sweet taste as well. The sweetness of glycine and alanine is lighter than that of sugar. Combination of amino acids with their respective tastes is a key determinant for the taste of food. Relationships between amino acids and taste have been explored since the discovery of glutamate as an Umami ingredient. Determination of amino acids contained in foods revealed that the taste we perceive largely depends on the kinds and amounts of the amino acids.

There is undeniably a long list of foods high in amino acids. Poultry Poultry is among the list of foods high in amino acids. It includes chickens turkeys, duck and geese. Dairy A facility for the extraction and processing of animal products for human consumption, dairy farm has a variety of produce that are part of the list of foods high in amino acids. It includes cream, butter, milk, casein, cheese, whey, yogurt and powders. Vegetable A culinary term that has no scientific values, vegetable are among the large group is part of the list of foods high in amino acids. It includes a lot of variety such as the ones with leaf, stem, roots, flowers and bulbs. Botanical fruits such as cucumbers, squashes, pumpkins, avocados and capsicurns are also part.