Vitamins and minerals are substances that are found in foods we eat. A vitamin is a small molecule that every individual body needs, to carry out a certain reaction. A person's body has no way to create vitamin molecules itself, so the vitamin molecules must come in through the food we eat. The human body is known to need at least 13 different vitamins.  

There are two types of vitamins: fat soluble and water soluble.

When you eat foods that contain fat-soluble vitamins, theses vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed.

Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate. So therefor these kinds of vitamins need to be replaced often because they don't stick around!  These vitamins include vitamin C and all the B vitamins — B1 (thiamine), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamin A   This fat soluble vitamin contributes to having healthy teeth, skin, eye sight and immune system. Because of retinal  it produces the pigments in the retina of the eye.

Vitamin A promotes good vision, especially in low light, also protects cells from damage caused by unstable substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the degenerative processes seen in aging If you don't get enough vitamin A, you are more susceptible to infectious diseases and vision problems.

The B family vitamins are a group of eight vitamins, which include: thiamine (B1) riboflavin (B2) niacin (B3) pantothenic acid (B5) pyridpxine (B6) cyanocobalamin (B12) folic acid and biotin. The B-complex vitamins are essential to mental and emotional well-being and especially aid in nervous, and stressed out people. They help decrease anxiety. Since they cannot be stored in our bodies, we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

These vitamins are essential for, the breakdown of carbohydrates into glucose (this provides energy for the body),the breakdown of fats and proteins (which aids the normal functioning of the nervous system), muscle tone in the stomach and intestinal tract, skin, hair, nails, eyes, mouth and liver. Foods that are rich in vitamin B are whole grains, such as wheat and oats, fish and seafood, poultry and meats, eggs,milk, yogurt,leafy green vegetables,beans and peas.

Symptoms of deficiency

  • Irritability
  • depression
  • poor concentration
  • tiredness
  • headaches
  • eczema/dermatitis
  • oily face
  • weak nails/poor hair condition
  • asthma
  • cracks at corner of the mouth/mouth ulcers
  • anemia
  • loss of appetite
  • birth defects in children (where mother's intake inadequate).

Vitamin C  is needed for the body to grow  and repair of tissues. It also is needed to form collagen, so it can  make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is excellent for healing  wounds, and repairing and maintaining good cartilage, bones, and teeth. Since our bodies do not manufacture vitamin C on its own, nor does it store it, we must have a diet that includes plenty of vitamin C.

Low levels of Vitamin C can cause:

  • Dry and splitting hair
  • Gingivitis (inflammation of the gums)
  • Bleeding gums
  • Rough, dry, scaly skin
  • Decreased wound-healing rate
  • Easy bruising
  • Nosebleeds
  • Weakened tooth enamel
  • Swollen and painful joints
  • Anemia
  • Decreased ability to fight infection
  • Possible weight gain because of slowed metabolism

If you smoke, you need more vitamin C as you lose it from your tissues and blood. Besides a healthy diet a good quality supplement is needed.

Vitamin D  is very important and you must keep your levels high, that way you increase your immune system and fight off colds and the flu. Vitamin D is effective against inflammation, keeping the respiratory system strong, keeping the bones healthy and strong. Deficiency results in major health problem, including cancer, heart disease, hypertension, diabetes, osteoarthritis and osteoporosis. In addition, low levels of the vitamin have been associated with depression, chronic pain, birth defects, and periodontal disease. This amazing sunshine vitamin also regulates moods, helps the brain function better and combats depression.  Increase your intake and supplement with a good quality vitamin up to 10,000 ius a day.

Vitamin E  is known for increasing libido, minimizing, preventing and diminishing wrinkles and old age, however  the most important functions of this vitamin is its antioxidant properties. Vitamin E is an essential fat-soluble vitamin that includes eight naturally occurring compounds in two classes designated as tocopherols and tocotrienols. This  powerful antioxidant, protects your cells from oxidation, and neutralizes unstable free radicals, which can cause damage. This is done by the vitamin E giving up one of its electrons to the electron deficient free radical, making it more stable. Vitamin E helps  prevent degenerative diseases - including heart disease, strokes, arthritis, senility, diabetes and cancer. It also assists in fighting heart disease and cancers and is essential for red blood cells, helps with cellular respiration and protects the body from pollution - especially the lungs. It also prevents blood clots from forming and promotes fertility, reduces and/or prevents hot flashes in menopause. Also known to increase stamina and endurance and is used topically for  skin treatments.

Vitamin K  is essential for the functioning of the human body as well as the maintenance of its overall health. This fat -soluble vitamin is naturally produced by the bacteria living in intestines and is stored in the liver. Vitamin K plays a key role in normal clotting of the blood and helps promote bone health, it is also excellent for the skin.  Deficiency of vitamin K may result in chronic diseases, vitamin K, can be found in these yummy foods

  • Spinach
  • Brussels Sprouts
  • Green tea
  • Cabbage
  • Cauliflower
  • Broccoli
  • Cereals
  • Wheat Bran
  • Soya Beans
  • Yogurt
  • Alfalfa
  • Tomatoes
  • Lean Meat
  • Eggs
  • Lettuce

Calcium Excellent for bones and teeth, it is extremely important for muscle contraction, the beating of the heart, nerve conduction, blood coagulation, glandular secretion, and the overall function of the immune system.  May reduce the symptoms of PMS, blood pressure & combined with vitamin D reduces the risk of developing osteoporosis.  Get it from milk, yogurts, leafy green veggies, cheese, nuts, sardines and beans. Choose good quality calcium when getting from a supplement. 

Copper is required for the formation of hemoglobin, red blood cells as well as bones, while it helps with the formation of elastin as well as collagen it also is necessary for wound healing.

A lack of copper may also lead to increased blood fat levels. It is also necessary for the manufacture of the neurotransmitter noradrenaline as well as for the pigmentation of your hair.Copper is found in a variety of foods, such as whole grain, liver, molasses, and nuts.

Chromium levels decline with age as a result it is an essential nutrient required for normal sugar and fat metabolism. It woks primer by potentiating the action of insulin. It is present in the entire body but with the highest concentrations in the liver, kidneys, spleen and bone.  Deficiency of chromium may lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis. Chromium is found in eggs, beef, whole grains, brewer's yeast as well as molasses.  A popular form of Chromium is Chromium picolinate.  Picolinate is a natural amino acid it aids with the lloss of fat and increases lean muscle tissue. Chromium picolinate in this form is the most bio-available. Avoid cchromium chloride, which is found in some supplements. It is mostly un-absorbable.

Iodine is known to be essential in maintaining the function of the thyroid and parathyroid glands in the human body. It is also essential to the production of thyroxine, a hormone associated with the thyroid gland and proper thyroid functioning. These hormones produced from the iodine are also needed to help form our bones, as well as keeping our skin, nails, hair and teeth in prime condition. Iodine is helpful in preventing cancer of the breast and womb.

Iodine deficiency is relatively common and often occurs in individuals who have thyroid disease and are hyperthyroid (an over active thyroid), or those who have a goiter from thyroid malfunction. Symptoms of iodine deficiency may include extreme fatigue, slowing of both physical and mental processes, weight gain, facial puffiness, constipation and lethargy.

Babies born to iodine deficient mothers may be lethargic and difficult to feed. If  are left untreated they can develop cretinism and ppoor overall growth and mental retardation. Severe effects of iodine deficiency are seen on fetal and infant development. Maternal iodine deficiency causes miscarriages, other pregnancy complications, and infertility. Thyroid hormones, and iodine, are essential for normal development of the brain. If the fetus or newborn is not exposed to enough thyroid hormone, it may have permanent mental retardation, even if it survives. Children born with low weight and decreased child survival also result from iodine deficiency. Cretinism is a very severe degree of this brain damage; it includes permanent dense mental retardation, and varying degrees of additional developmental defects such as deaf/mutism, short stature, spasticity, and other neuromuscular abnormalities. Iodine is found in eggs, milk, sea fish and sea food, sea vegetables - such as kelp, asparagus etc.

Iron is an essential mineral necessary for metabolic functions in the body. It is part of hemoglobin, the oxygen-carrying component of the blood. Iron which is not attached to the hemoglobin in red blood cells is stored in the liver, bone marrow, spleen, and muscles. A lack of iron leads to anemia. Symptoms of anemia include severe weakness and fatigue. Pregnant women, young women during their reproductive years, and children are most prone to acquiring anemia. Anemia may be caused by significant or enduring blood loss started by a bleeding ulcer, menstruation, severe trauma, surgery, or a malignant tumor. Anemia may also be due to an iron-poor diet, inability to absorb iron and pregnancy.
On the other hand too much iron in the body can cause a condition know as hemochromatosis, which can lead to diabetes, liver damage, and skin irregularities. There are two types of iron: heme and nonheme. Heme iron is  from hemoglobin, a protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. Signs of iron deficiency are feeling weak or feeling faint, dizziness, headaches and white dots in your vision as you stand up to name a few.  

Magnesium  assists with the formation of bone and teeth and with the absorption of calcium and potassium. Calcium stimulates the muscles and magnesium relaxes the muscles. Magnesium is needed for cellular metabolism and the production of energy through its help with enzyme activity It is used for muscle tone of the heart and assists in controlling blood pressure.

It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome. Magnesium prevents and aids cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels. Many cardiovascular problems along with rapid heartbeats, fatigue, irritability, insomnia, poor memory, painful periods, depression, hypertension and confusion may also indicative magnesium shortage in the body.

Manganese is an antioxidant nutrient that is important in the breakdown of amino acids and the production of energy. It is necessary for the metabolism of Vitamin B-1 and Vitamin E as it activates various enzymes which are needed for proper digestion & utilization of foods. It also assists in the production of sex hormones and maintaining healthy joints and bones structure. It assists in the production of the thyroid hormones that control the rate of the body’s metabolism and is thought to help balance blood sugar levels. Manganese also helps the formation of collagen, which is needed to heal wounds.

Good sources of Manganese are:

  • brown rice                                                                                                                               
  • avocados
  • nuts
  • various spices
  • whole grains and eggs.


Deficiency of Manganese may cause:

  • paralysis
  • convulsions
  • dizziness
  • loss of hearing
  • digestive problems
  • blindness and deafness in infants


Molybdenum is a trace element found in almost all plant and animal tissue. It helps the body use iron and is stored in the liver, kidneys, bones and teeth. Molybdenum helps your body manufacture enzymes, which are needed for the use of the energy from the fats and carbohydrates you eat, as well as aiding  your body to make use of the iron you ingest, sustain mental alertness, maintain fertility and potency, and prevent tooth decay. Molybdenum is also essential for blood sugar balance. Molybdenum can be obtained from beans, dark green leafy vegetables, lean meats, legumes, organ meats.  

Selenium is a trace element found naturally in nuts, seafood, legumes turkey, and liver just to name a few. Selenium delays and helps prevent anti aging, protects the heart and prevents cancer. It is also an important mineral needed for proper thyroid function and a healthy immune system.

Some of the Symptoms of deficiency for this mineral are muscle weakness, discomfort, high cholesterol, frequent infections and poor liver and pancreas function which may result in symptoms like gas, bloating and indigestion increases your chance of
cancer and heart disease.

Phosphorous is needed for bone and teeth formation as well as most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle. Phosphorus allows proper digestion of riboflavin and niacin, aids in transmission of nerve impulses, helps kidneys effectively excret waste, gives you stable and plentiful energy, forms the proteins that aid in reproduction, and may help block cancer.  If you are not getting enough phosphorus you can experience anxiety, bone problems, fatigue, irregular breathing, irritability, numbness, skin sensitivity, stress, teeth weakness, tremors, weakness, worry, malaise, stiff joints, and bone pain. It may also cause glucose intolerance, irregular heartbeat and difficulty breathing. Phosphorus deficiency results in bone loss just as calcium deficiency does. The important food sources of phosphorus are whole grain cereals, milk, and fish, carrots, leafy vegetables,black currants, raspberries, raisins,apricots,soya beans, lentils, and other pulses and legumes.

Keep in mind that vitamins and minerals are best absorbed with meals and herbs are often taken on an empty stomach.***