Minerals and Vitamins Facts and Sources

Minor Food for Thought

Minerals do not operate independently of each other but instead are codependent. Just consuming a specific mineral alone will not get the job done. Each mineral we consume needs at least one other mineral to be fully effective. Minerals are harmonious and does not work on an individual bases. We were taught to believe that if someone has a calcium deficiency they can just go to the drug store and get some calcium supplements and that will fix the problem. Calcium alone by itself will not do much justice to your problem. In order to reap the benefits of calcium you will also need magnesium.
  • CALCIUM (Ca)

    For Melanin dominant people the milk of any animals is not an option and will never be, the milk of any specie belongs to the offspring of that specie. Milk is more than just minerals it is genetic information prescribed only for the offspring of the same animal in which it was produced from. Calcium is needed for the transferring of messages throughout the body, hormonal secretion, muscle function, vascular contraction and vasodilation, nerve transmission and intracellular signaling. Calcium is the most abundant mineral in the body but is very lacking in the Black body due to poor diet. The bones which serves as a store house for Calcium and other minerals gets depleted over a period of time of taken out and not putting in any sufficient minerals.

    Food Sources

    Almonds, Asparagus, Chamomile, Chives, Carob, Dandelion, Dulse, Figs, Fennel, Hijiki, Kale, Kelp, Mustard greens, Okra, Olive oil, Parsley, Prunes, Red onions, Tomatoes, Turnip greens, Walnuts
  • COPPER (Cu)

    For the proper utilization of iron copper is needed. Copper, which is primarily stored in the liver, is present in every tissue of the body. Copper is a major free radical scavenger and is also very active in the development of the bones. It is one of the main component of Melanin that is responsible for the flow and the spark of electricity in the body.

    Food Sources

    Avocado, Almonds, Cumin, Cocoa, Coriander leaf, Beans, Dill, Dried Fruits, Hazelnuts, Marjoram, Olive oil, Onion, Sesame seeds, Squash, Sunflower seeds, Walnuts, Whole grains
  • IRON (Fe)

    Iron is a very powerful and unique mineral due to its magnetic features that allows it to unite all other minerals by using its magnetism. Iron is responsible for the distribution of oxygen throughout the body, which is also very important for the central nervous system. It is also very active in removing toxic waste from the blood such as carbon dioxide. Some of the areas in which iron is used for better health conditions includes, anemia, exhaustion, fatigue, skin tone, strengthens the immune and respiratory systems, restores energy and mental acuity.

    Food Sources

    Alfalfa, Avocado, Cayenne, Cocoa, Chamomile, Dulse, Kelp, Lemon grass, Lentils, Olive oil, Parsley, Peaches, Pears, Dried Prunes, Pumpkin, Raisins, Rice, Rye, Sesame seeds, Walnuts
  • MAGNESIUM (Mg)

    Magnesium is required by the body to properly digest food. Magnesium acts as a coenzyme in the digestive tract, this means it helps with the breaking down of food and assimilate nutrients into your body. Magnesium also aids in the production of hydrochloric acid in the stomach, as well as triggering the production of bile in your liver. This mineral also helps to regulate blood sugar, maintain a healthy heart, power antioxidant and detoxifier.

    Food Sources

    Apple, Alfalfa, All green leafy vegetables, Avocado, Banana, Cantaloupe, Dandelion, Figs, Lemon grass, Peppermint, Red clover, Sage, Sesame seeds
  • MANGANESE (Mn)

    Manganese aids in the metabolism of food, improves the nervous system, helps in the formation of the thyroxine hormone for the thyroid gland, and in the production of sex hormones. Symptoms of magnesium deficiency include high blood pressure, heart ailments, muscular contraction, bone malformation, high cholesterol, poor eyesight, hearing trouble, severe memory loss, shivers and tremors.

    Food Sources

    Alfalfa, Avocado, Blueberries, Burdock root, Dandelion, Green leafy vegetable, Fennel, Nut, Red Onion, Parsley
  • PHOSPHORUS (P)

    The health benefits of phosphorous includes healthy bone formation, improved digestion, excretion, protein formation, hormone balance, improved energy extraction, cell repair, chemical reactions, and nutrient utilization. Phosphorus is also abundant in the cells of the brain. It helps the brain to function properly, improves memory and other mental activities.

    Food Sources

    Alfalfa, Asparagus, Dulse, Fruit, Kelp, Pumpkin seed, Red Onion, Olive oil, Rosemary, Sesame seed
  • POTASSIUM (K)

    It is important to know that the lack of potassium can cause severe depression. Potassium is necessary for the heart, kidneys, and other organs to work normally. Some of the health benefits of potassium include relief from stroke, blood pressure, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, and strengthening the nervous system. Potassium, along with sodium, is used to maintain the fluid balance within the body.

    Food Sources

    Avocado, Bananas, Dates, Figs, Fennel, Green leafy vegetables , Nuts, Olive oil, Papayas, Parsley, Peppermint, Raisins, Red Onion, Sage, Squash, Sunflower seeds
  • SELENIUM (Se)

    One of the major health benefits of Selenium is it improve the immune system against bacterial, viral infections and disease. Selenium deficiency can lead to a variety of health issues such as thyroid disorder, psoriasis, heart illness and viral infections.

    Food Sources

    Alfalfa, Burdock root, Cayenne, Chamomile, Dulse, Fennel, Lemon Grass, Onion, Parsley, Seamoss
  • SODIUM (Na)

    Sodium play an essential role in enzyme operation, muscle contraction and fluid maintenance in the human body. It is also a blood regulation, assists in transmission of nerve signals, prevents stomach cancer, hypertension and kidney problems.

    Food Sources

    Kale, Olive oil, Onion, Seamoss, String beans, Turnip greens
  • ZINC (Zn)

    Zinc is one of the most powerful minerals that should be included in our diet. It is one of the most effective ways to strengthen our immune system. Zinc is essential for the prostate gland and the reproductive organs. It is very effective in stimulating senses such as taste and smell. Zinc is needed for tissue growth and repair, healing wounds and burns. Helps with the uptake of Vitamin A and maintain the proper balance of Vitamin E in the blood. This vitamin is also a very powerful free radical scavenger.

    Food Sources

    Cayenne, Chamomile, Dandelion, Fennel, Green leafy vegetables, Kelp, Olive oil, Parsley, Pumpkin seeds, Sage, Sunflower seeds
  • VITAMIN A (Beta Carotene)
    Vitamin A is one of the necessary vitamin for better vision. Deficiency in Vitamin A leads to blurred vision and even blindness. Vitamin A is produced by the liver from our consumption of Beta-carotene. This vitamin is a strong opponent against gastro-intestinal ulcers and cancer. It is very active in the process of skin repair, fighting cold, congestion and offering major support in the formation of bones and teeth. As one of the main component of the blood, Vitamin A helps to significantly slow down the aging process.
    Food Sources
    Alfalfa, Asparagus, Butternut squash, Cantaloupe, Green leafy vegetables, Burdock, Dandelion, Kale, Mango, Melon, Mustard greens, Olive oil, Okra, Papayas, Parsley, Peppermint, Pumpkin, Raspberry leaves, Red Peppers, Romaine Lettuce, Sage, Tomato
  • Vitamin B1 (Thiamine)
    Vitamin B1, also called thiamine or thiamin, is sometimes called an “anti-stress” vitamin because it improves the body’s strength against stressful conditions. This vitamin is needed in order for the body to produce adenosine triphosphate (ATP), which is the energy produced by the mitochondria DNA. Adenosine triphosphate is the energy source in every cell in our body that gives us the ability to carry out all our daily activities. Vitamin B1 also assists in the production of hydrochloric acid in the stomach. Hydrochloric acid is needed for breaking down protein by activating digestive enzymes. The incomplete breakdown of protein can result in problems such as gas and fowl-smelling bowel movements and moles appearing on the surface of the skin.
    Food Sources
    Alfalfa, Asparagus, Burdock, Cayenne, Chamomile, Dandelion, Fennel, Plums, Prunes, Raisins
  • VITAMIN B2 (Riboflavin)
    Riboflavin is used for preventing acne, eye fatigue, cataracts, glaucoma, cervical cancer, muscle cramps, migraine headaches, burning feet syndrome and blood disorders such as congenital ethemoglobinemia and red blood cell aplasia, Riboflavin is also helpful in eliminating dandruff and helps the uptake of Iron and Vitamin B6 into the body. Vitamin B2 is necessary for the metabolism of tryptophan, which is necessary for the production of Melanin. Though there is great controversies surrounding tryptophan, the negativities does not apply to the Melanin dominant people. Such controversies are similar to that of our Sun which is healthy for Melanin dominant people but yet harmful to others.
    Food Sources
    Alfalfa, Almonds, Asparagus, Avocado, Black rice, Burdock, Currents, Kelp, Nuts, Parsley, Sesame Seeds, Sunflower seeds, Spinach, wild rice
  • VITAMIN B3 (Niacin and Niacinamide)
    Niacin is effective in lowering acidity which contributes to high cholesterol. It is also used for circulation problems, migraine headaches, dizziness, mental illnesses and diarrhea. Vitamin B3 also aids in the function of the nervous system, slowing down the aging process, high blood pressure, blood circulation, and the metabolism of carbohydrates, proteins, fats and the production of hydrochloric acid.
    Food Sources
    Alfalfa Avocados, Black rice, Burdock, Cayenne, Green leafy vegetables, Parsley, Peppermint, Red raspberry, Sunflower seeds, Tomatoes, Wild rice
  • VITAMIN B5 (Pantothenic acid)
    Deficiency in Vitamin B5 may lead to insomnia, upper respiratory infections, fatigue, irritability, depression, vomiting and stomach pains. This Vitamin also plays a significant role in the production of adrenaline; it converts fat, carbohydrates and protein into energy. Vitamin B5 is also important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 or riboflavin.
    Food Sources
    Alfalfa, Dandelion, Green leafy vegetable, Nuts, Peas, Squash
  • VITAMIN B6 (Pyridoxine)
    Deficiency in Vitamin B6 can lead to gall bladder and liver diseases. For the synthesis of serotonin and norepinephrine and for myelin formation Vitamin B6 is necessary. Vitamin B6 assists in maintaining the sodium and potassium balance and promotes red blood cell formation. This Vitamin is very functional in many activities taking place in the human body. In order for many of the other minerals and vitamins to work effectively, sufficient Vitamin B6 needs to be present. Vitamin B6 (Pyridoxine) is also required by the nervous system for normal brain function.
    Food Sources
    Alfalfa, Avocados, Bananas, Black rice, Cantaloupe, Dandelion, Green leafy vegetable, Olive oil, Spinach, Sunflower seeds, Walnuts, Wild rice
  • VITAMIN B12 (Cobalamin)
    Vitamin B12 plays key role in the normal functioning of the brain and nervous system, and for the formation of blood. This Vitamin also plays a vital role in acting as a purifier for Melanin. It is required for proper digestion, absorption of food, protein synthesis, metabolism of carbohydrates and fats. Deficiency in Vitamin B12 can cause issues such as anemia, poor memory, fatigue, weakness, loss of appetite, constipation, depression, asthma, vision problems, weight loss, and a low sperm count.
    Food Sources
    Alfalfa, Bananas, Cucumber, Dulse, Kelp, Sea vegetables
  • VITAMIN C (Ascorbic Acid)
    Many of us are aware of the support that Vitamin C offers to the immune system. Vitamin C helps in the growth of tissues, protects us against toxic wastes and very effective in the lowering of high blood pressure. Vitamin C is highly recommended for people who suffer from direct immune system diseases such as aids. Vitamin C is very useful against the clotting of the blood and riding the body of free radicals.
    Food Sources
    Berries, Guavas, Green leafy vegetables, Kale, Kiwi, Mango, Olive oil, Oranges, Papaya, Tomatoes, Yellow Bell Peppers
  • VITAMIN D
    Osteomalacia and Rickets are two disease conditions that are caused by Vitamin D deficiency. Osteomalacia causes weakness of the muscular system and brittle bones while Rickets is a skeletal deformity. Other bone related issues such as osteoporosis and arthritis are also caused by a deficiency in calcium. Vitamin D is a necessary requirement by the body for proper utilization of calcium, magnesium and phosphate. In order for Vitamin D to be fully activated in the body it needs the support of the liver and kidney and for that reason people who have problems with those organs will suffer from bone related diseases. Melanin dominant people, through their skin can effectively covert Sunlight into Vitamin D very quickly. Being that the bone density of Black people are greater than others we require more minerals as a result and especially Vitamin D.
    Food Sources
    Alfalfa, Dandelion, Kale, Lettuce, Okra, Parsley, Spinach
  • VITAMIN E
    Vitamin E is very effect against many health conditions because it is such a powerful antioxidant. Most people are familiar with Vitamin E and its effect on the skin as it is listed on most skin care products especially lotions. Vitamin E is also useful in improving circulation, repairing broken tissues, fighting cancer, blood clotting, skin repair, anti-aging, cell damage and improves the immune system. For the proper maintenance of Vitamin E in the body Zinc is necessary.
    Food Sources
    Alfalfa, Dandelion, Green leafy vegetables, Kale, Mustard Greens, Nuts, Kelp, Olive oil, Red bell peppers, Red raspberry, Sprouted seeds, Turnip greens
  • VITAMIN K
    Vitamin K is very essential for converting glucose into glycogen for storage in the liver. Vitamin K is best known for its role in healthy blood clotting. Blood clotting is the necessary step taken by the body to prevent the excessive flow of blood in the case of an injury. Whenever skin, tissue, arteries or vessel is broken the body forms a clot to stop the blood from leaving the body. Vitamin K is also very supportive of the bone; it protects it from weakening or fracture. This Vitamin prevents calcification of the blood vessels or heart valves. One of the biggest and most common forms of cardiovascular disease is calcification. Calcification is an issue that occurs when there is a build-up of calcium deposits that hardens the blood vessels and arteries. This issue is of course a major problem because it prevents the flow of blood.
    Food Sources
    Almonds, Avocados, Asparagus, Olive oil, Rye, Sunflower oil, Turnip greens

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