High Blood Pressure
Pantothenic Acid...(Vitamin B5)...
Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.
Abundant in animal tissues, whole grain cereals and legumes.
Vitamin B6... is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.
A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, broccoli, spinach, and fortified cereals.
Vitamin B12..... helps to make red blood cells, and is important for nerve cell function.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.
Riboflavin (also called vitamin B2)......
Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.
Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals, spinach, enriched Noodles, mushrooms.
Folate (also known as vitamin B9, folic acid, or folacin).....
Folate helps the body make red blood cells. It is also needed to make DNA.
Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.
Vitamin E.... is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains, Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil.
Vitamin D....strengthens bones because it helps the body absorb bone-building calcium.
This vitamin is unique.... your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Vitamin C (also called ascorbic acid)....
Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
You'll find high levels of vitamin C in red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangoes.
Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.
Phosphorus....With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.
Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese
Magnesium...Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth....Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran
Helps maintain regular fluid balance. Needed for nerve and muscle function.
Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.
Iron...Essential for making hemoglobin, the red substance in blood that acrries oxygen t
Liver, lean Meats, Kidney beans, enriched Bread, Raisins.Note: Oxalic acid in spinach hinders iron absorption.
Zinc....Necessary element in more than 100 enzymes that are essential to digestion and metabolism.
Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.
Biotin....Needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry.
Cheese, Egg, Yolk, Cauliflower, Peanut Butter
Vitamin K....Needed for normal blood clotting.
Green Vegetables, Liver, also made by intestinal bacteria.
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.