The following is a list of vitamins/minerals that people need in their diet. Also listed is the benefits of these nutrients and where to find them. I found most of these in the book "The Big Book of Juices and SMoothies" found here: http://www.barnesandnoble.com/w/big-book-of-juices-and-smoothies-natalie-savona/1101999780 and also from research of dozens of other articles. Hope you find it helpful to have them all here in one place.
VITAMINS
Beta Carotene: Important antioxidant, protects skin (Including "inside skins" such as the lining of theintestines, lungs, nose, and throat).
Where To Find: Aprocots, Asparagus, Broccoli, cantaloupe melon, carrots, kale, pumpkin, spinach, sweet potatoe, watermelon.
Vitamin B1: Needed for energy production; and for the normal workings of the nervous system,
(Thiamine) muscles and heart, growth and developement.
Where To Find: Brewer's yeast, chickpeas, kidney beans, rice bran, soy beans, sunflower seeds, wheatgerm, whole grain wheat and rye.
Vitamin B2: Needed for the production of energy from food, and for healthy skin and mucous
(Riboflavin) membranes; needed for nerves to function well and for healthy growth and development.
Where To Find: Almonds, brewer's yeast, wheatgerm.
Vitamin B3: Needed for the production of energy, the health of the nervous system, digestive system
(niacin) and skin; also needed to keep cholesterol levels low.
Where To Find: Brewer's yeast, nuts, potatoes, sunflower seeds.
Vitamin B5: Needed for energy production, the body's response to stress, regeneration of all cells
(pantothenic acid) (particularly in the nervous system), and antibodies.
Where To Find: Brewer's yeast, corn, dried fruit, lentils, nuts, peas, soy beans, sunflower seeds, wheatgerm, whole grain products, vegetables.
Vitamin B6: Needed for energy production, a healthy nervous system, healthy brain and mental state,
(pyridoxine) and for the body to build all types of cells, hormones and antibodies.
Where To Find: Avacados, bananas, bran, brewer's yeast, carrots, hazelnuts, lentils, rice, soy beans, sunflower seeds, wheatgerm, and wholewheat flour.
Vitamin B12: Particularly important for the health of the brain and nervous system and for formation of
(cyanocobalamin) red blood cells.
Where To Find: Nutritional Yeast: a yeast that is often grown on molasses, sugar beets or wood pulp, to absorb Vitamin B-12 and protein. The yeast is then added to food as a supplement. Nutritional yeast becomes deactivated during the process and is not considered active, and cannot ferment to produce carbon dioxide as do traditional baking yeasts.
http://www.livestrong.com/article/176197-what-is-the-difference-between-brewers-yeast-nutritional-yeast/
Folic Acid: Needed for production of red blood cells and the growth of healthy nerves particularly in adeveloping fetus.
Where To Find: Barley, brewer's yeast, fruit, chickeas, leafy green vegetables, lentils, peas, rice, soy beans,wheatgerm.
Biotin: Helps the body process sugars, carbohydrates, proteins, and other vitamins; needed for healthy skin, nails and hair.
Where To Find: Brewer's yeast, brown rice, cashew nuts, lentils, oats, peanuts, peas, soy beans, sunflowerseeds, walnuts.
Vitamin C: Countless uses; Promotes healthy blood cappilaries and gums, and healthy skin and
(ascorbic acid) healing; Aids in absorption of iron and prodution of hemoglobin; Boosts the body's defences against illness, helps protect against cancer, heart disease, allergies, infections, colds, stress, and even aging.
Where To Find: Blackcurrants, broccoli, brussels sprouts, grapefruit, freen bell pepper, guava, kale, kiwi fruits, lemons, oranges, papayas, potatoes, spinach, strawberries, tomatoes, watercress.
Vitamin D: Helps control use of calcium. (Helps the body absorb it for healthy bones)
Where To Find: Sunlight
Vitamin E: Antioxidant; Helps protect skin, circulation, brain, hormones and much more against effect of pollution; Anti-clotting properties protect against heart disease.
Where To Find: Almonds, corn oil, hazelnuts, sunflower seeds and oil, walnuts, wheatgerm, and
whole wheat flour.
Vitamin K: Needed to ensure the blood can clot normally.
Where To Find: broccoli, brussels sprouts, green cabbage, spinach, cauliflower, green tea, oats, soy beans
MINERALS:
Calcium: Best known for building healthy bones; Also needed for muscles to relax and contract properly (including the heart muscle), and for healthy nerve function.
Where To Find: Almonds, brazil nuts, green leafy vegetables, kelp, molasses, sesame seeds, soybeans.
Chromium: Helps process sugar and carbohydrates; Works with the hormone insulin to balance blood sugar levels, energy, concentration and appetite.
Where To Find: Brewer's Yeast, fruit, molasses, potatoes, whole grains.
Copper: Needed in tiny amounts in the body for proper transport and production of red blood cells, and for triggering the release of iron to form hemoglobin.
Where To Find: Barley, Cocoa, lentils, molasses, mushrooms, nuts, oats, seeds, wheatgerm.
Iodine: Forms part of the thyroid hormone that controls metabolism.
Where To Find: Seaweed, sunflower seeds, iodized table salt.
Iron: Part of hemoglobin (the red blood cell substance which carries oxygen throughout the body). Also needed as a catalyst for other processes in the body inculding cell reproduction.
Where To Find: Cashew nuts, chickpeas, green leafy vegetables, lentils, molasses, pumpkin seeds, seaweed, walnuts, wheatgerm.
Magnesium: Works with calcium in many body functions, such as the transmission of messages down nerve cells, contraction and relaxation of muscles, growth and developement of bones; also for the prodution of energy.
Where To Find: Almonds, green leafy vegetables, molasses, nuts, soy beans, sesame and sunflower seeds,wheatgerm.
Manganese: An antioxidant, needed for healthy nerves and brain, and sex hormone prodution.
Where To Find: Avacados, barley, blackberries, brown rice, buckwheat, chestnuts, ginger, hazelnuts, oats, peas, pecans, seaweed, spinach.
Potassium: Works with sodium to control normal nerve function and muscle contraction, including a regular hearbeat. The two also help balance the flow of water and nutrients in and out of cells preventing water retention.
Where To Find: Avacados, bananas, citrus fruits, lentils, molasses, nuts, parsnips, potatoes, raisins, spinach, whole grains.
Selenium: Works with vitamin E as a pwerful andtioxidant to protect against degenerative diseases including certain cancers, heart disease, and aging.
Where To Find: Salt.
Sulphur: Antioxidant; Also helps the liver release bile and detoxify various substances; needed for the production of collagen (our cellular "glue") and therefore important for skin health and the repair of injured skin.
Where To Find: Cabbage, garlic, onions, wheatgerm.
Zinc: Acts as an antioxidant; Is needed for normal taste; Also needed for the rowth and regeneration of new cells (particularly in fetal developement and teenagers); helps skin heal; needed for healthy reproductive organs (especially in men).
Where To Find: Molasses, peanuts, sesame seeds, soy beans, sunflower seeds, wheat germ, whole grains.
OTHER IMPORTANT NUTRIENTS
Essential Fatty Acids: Needed for brain power, healthy nerves, smooth skin, hormone balance and more, thesefats are incorporated into the membrane or skin of every cell in thebody to keep each one working optimally.
Where To Find: Nuts; Seeds such as hemp, flaxseeds, pumpkin, sesame, and sunflower.
Protein: Forms the basic material of all living cells. Dietary sources are essential for rebuilding andregeneration, and for all body systems to function.
Where To Find: Soy, legumes, nuts, seeds, grains, kale, chickpeas, lentils, beans, spinach, broccoli.
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