| Rich Sources of Nutrients
GMHC'S Nutrition & Wellness Program
Vitamins
Vitamin A (Antioxidant)
Helps with vision and growth.
Found in: carrots, avocados, spinach, yellow/orange fruits
and vegetables, dark green leafy vegetables, prunes, papaya, liver,
eggs, milk and milk products, paprika
Vitamin B12
Involved in red blood cell production and nerve function.
Found in: salt-water fish, pork, organ meats, eggs, milk
and milk products
Thiamin (Vitamin B1)
Breaks down carbohydrates and regulates nerve impulses.
Found in: legumes, okra, wheat germ, brewer's yeast, whole
grains, sunflower seeds, nuts, peanuts, organ meats, fish and poultry,
egg yolks, blackstrap molasses
Vitamin C (Antioxidant)
Maintains skin tissue, important in healing wounds and allergic
reactions. Helps with colds and removes free radicals from body.
Found in: green and red peppers, avocados, cabbage, turnip
greens, kale, collards, parsley, sprouted alfalfa seeds, broccoli,
tomatoes, lemons, orange peel, black currants, acerola cherries,
cantaloupe, strawberries, citrus fruits, rose hips
Riboflavin (Vitamin B2)
Essential for growth; breaks down fat and carbohydrate.
Found in: carrots, tops of beets and turnips, mushrooms,
spinach, broccoli, legumes, brussels sprouts, kelp, prunes, apples,
lemons, grapefruit, coconut, whole grains, wheat germ, brewer's
yeast, nuts, organ meats, egg yolks, milk and milk products, blackstrap
molasses
Vitamin D
Helps strenghthen bones; essential for normal growth and development.
Found in: salmon, sardines, herring, tuna, organ meats,
Vitamin D-fortified milk and milk products, egg yolks, wheat germ
Niacin (Vitamin B3)
Breaks down carbohydrate and fat in body.
Found in: rhubarb, whole barley, wheat germ, whole bran,
peanuts, almonds, fish (including lobster) and poultry, milk and
milk products
Vitamin E (Antioxidant)
Eliminates free radicals in the body, removes toxic substances
from blood, prevents bad cholesterol (LDL) from being used and maintains
skin tissue.
Found in: peas, lettuce, sweet potatoes, leafy vegetables,
brown rice, rye, whole-grain cereals, wheat germ, nuts, egg yolks,
organ meats, molasses, corn oil, cold-pressed oils
Vitamin B6
Essential for normal growth, needed for healthy red blood cells.
Found in: legumes, green leafy vegetables, cabbage, prunes,
whole grains, whole-grain cereals, wheat germ, brewer's yeast, organ
meats, egg yolks, corn oil, blackstrap molasses, honey
Vitamin K
Helps to clot blood.
Found in: alfalfa, turnip greens, green vegetables, chlorophyll,
cauliflower, oats, wheat, rye, soybeans, egg yolks, liver, yogurt,
acidophilus, safflower oil, blackstrap molasses
Biotin
Helps restore tissue, breaks down carbohydrate and fat.
Found in: legumes, whole grains, lentils, liver, egg yolk,
sardines, brewer's yeast
Pantothenic Acid
Helps to break down carbohydrate and fat.
Found in: broccoli, legumes, whole grains, wheat bran, wheat
germ, brewer's yeast, peanuts, organ meats, salmon, molasses
Folic Acid
Ensures that cells develop normally; needed for healthy red blood
cells
Found in: dark green, leafy vegetables, root vegetables,
dates, whole grains, brewer's yeast, salmon, tuna, organ meats,
milk
Minerals
Calcium
Important for growth of bones, teeth and clotting of blood.
Found in: green leafy vegetables, avocados, celery, seaweed,
carrots, figs, dates, papaya, apricots, almonds, raisins, garlic,
brown rice, beans, pecans, sesame seeds, Brazil nuts, cashews, shellfish,
milk and milk products, molasses
Phosphorus
Needed for strong bones and teeth.
Found in: squash, carrots, mushrooms, legumes, whole grain
cereals, oats, nuts, fish, meats, poultry, eggs, milk and milk products,
beans
Iodine
Needed for proper development of thyroid hormone.
Found in: Irish moss, kelp, beets, celery, lettuce, mushrooms,
grapes, oranges, seafood, iodized salt
Potassium
Helps with maintenance of muscles and nerves and distributes and
balances water in the body.
Found in: spinach, okra, celery, mushrooms, pecans, avocado,
brussels sprouts, potatoes, legumes, bananas, tomatoes, strawberries,
lemons, figs, oranges, papaya, cantaloupe, honeydew, pineapple,
dried fruits, whole grains, sunflower seeds
Iron
Needed for healthy red blood cells and immune function.
Found in: green leafy vegetables, kelp, beets, asparagus,
carrots, cucumbers, watercress, parsley, grapes, bananas, figs,
raisins, dried fruits, cherry juice, soybeans, sunflower seeds,
meats, organ meats, fish and poultry, blackstrap molasses
Selenium (Antioxidant)
Works with Vitamin E. Helps eliminate free radicals in the body.
Found in: whole grains, wheat germ, wheat bran, brewer's
yeast, puffed wheat, Cheerios, Brazil nuts, sunflower seeds, sesame
seeds, swordfish, tuna, herring
Magnesium
Important for muscle contraction, especially the heart and nerves.
Found in: dark green vegetables, kelp, pineapple, whole
grains, nuts, almonds, pecans, seafood, molasses, honey
Sodium
Maintains nerves and balances and distributes water in the body.
Found in: celery, turnips, cucumbers, beets, string beans,
okra, pumpkins, lima beans, wheat germ, seafood, milk and milk products,
table salt, baking powder, baking soda, processed foods
Zinc
Important for growth, functioning of immune system, sexual development
and reproduction.
Found in: mushrooms, wheat germ, brewer's yeast, soybeans,
pumpkin seeds, sunflower seeds, seafood, meats, organ meats, oysters,
herring, eggs
Other
Choline
Maintains nerves, needed during growth and development.
Found in: legumes, whole grains, brewer's yeast, soybeans,
meats, organ meats, egg yolks, fish
Glutathione
Helps eliminate free radicals and maintains the immune system.
Found in: avocado, asparagus, white potatoes, broccoli,
cauliflower, okra, watermelon, fresh grapefruits and oranges, strawberries,
peaches, raw tomatoes, lean meats
Co-Enzyme Q-10
Protects Vitamin E; maintains a healthy heart and strong immune
system.
Found in: soybeans, sardines, mackerel, peanuts, walnuts,
sesame seeds, some organ meats
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