Vitamins, Minerals and Water

Vitamins and minerals

Vitamins and minerals take care of our immune system, support growth and development, and sustain normal metabolism. Vitamins are organic substances which are essential nutrients the body cannot produce enough, and we must take them from food. Minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.


IMPORTANT FOR: immune defense system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, strengthening blood vessels and giving skin its elasticity, helps in iron absorption.
SOURCES: citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, strawberries, cantaloupe, and peppers.


IMPORTANT FOR:  helps in calcium absorption in bones and teeth, maintain healthy muscles, keeps the nervous system healthy, and reduce cancer risk.

SOURCES: sunlight, eggs, fish, cod liver oil, mushrooms, and raw milk.


IMPORTANT FOR: general growth and development, healthy eyes, teeth, and skin. Powerful antioxidant that fights inflammation.

SOURCES: liver, carrots, green leafy vegetables, yellow and orange vegetables, sweet potatoes, melons, egg yolks, dairy products.



IMPORTANT FOR: nervous system, digestion, muscles, and heart.

SOURCES: liver, yeast, egg yolk, cereal, red meat, and nuts.


IMPORTANT FOR: Maintaining healthy blood cells, skin, nails, hair, eyesight, sensitive lips and tongue. Help the breakdown of protein, fat, and carbohydrates.

SOURCES: dairy products, liver, yeast, green leafy vegetables, fish.


IMPORTANT FOR: skin protection, nerve function, helps the body absorb protein and carbohydrate.

SOURCES: fish, bananas, whole grains, red and white meats.


IMPORTANT FOR: maintaining the health of nerve cells, help with energy level, memory, heart, skin, hair, and digestion.

SOURCES: eggs, poultry, meat, liver, dairy products.


IMPORTANT FOR: preventing cancer, boosting immunity, and lowering high blood pressure.

SOURCES: seeds of apricot, almond, peach, apple, flax, and in millet, corn, and sorghum.


IMPORTANT FOR: fighting toxins – antioxidant, and blood circulation. Helps to strengthen immunity, and it benefits to healthy skin and eyes.

SOURCES: nuts (almond), vegetable oil, broccoli, sprouts, spinach, and eggs.


IMPORTANT FOR: essential to building strong bones, and preventing heart disease, osteoporosis, diabetes, and multiple types of cancer.
SOURCES: leafy greens, like kale, spinach, and broccoli.


IMPORTANT FOR: converting energy from food, cell repair, building bones, and muscles, and regulating body temperature.

SOURCES: green leafy vegetables, whole grains, legumes, seeds, and nuts.


IMPORTANT FOR: healthy teeth and bones, nerve function, blood clotting.

SOURCES: green leafy vegetables, and dairy products.


IMPORTANT FOR: building muscles, and healthy blood.

SOURCES: red meat, liver, oily fish, egg yolks, green leafy vegetables, nuts, cereal, pumpkin seeds, beans, lentils, and spinach.


IMPORTANT FOR: immune system, fighting colds and symptoms of illnesses. Balances hormones, and supports liver health. Also helps in the breakdown of proteins, carbs, and fats, and helps in muscle growth.

SOURCES: meats, eggs, kefir, pumpkin seeds, brown rice, and beans.


IMPORTANT FOR: boosting heart health, lowers blood pressure, osteoporosis protection, and help in processing carbohydrates.

SOURCES: avocado, spinach, sweet potato, apricot, pomegranate, banana, and white beans.

Recommended daily intake

Vitamin and mineral supplements can be vital for your health, and without of health nothing much matters. If you can afford organic foods and drink quality water, you probably don’t need to worry much about supplements. The problem is that most of the foods that we eat are not so nutritious anymore.

Recommendations are for healthy adult male or female. The lower limit is for people who are not active and upper limit is for full-time athletes. I recommend that you calculate approximately how much your daily vitamin and mineral intake is from food and then add supplements if needed. Quality vitamins and minerals are the only supplements that I recommend.

Vitamin A: 3000 – 10000 iu (RETINOIDS: 900 – 3000 mcg or BETA CAROTEN: 1800 – 6000 mcg)

Vitamin B1 – THIAMIN:  12 – 50 mg

Vitamin B2 – RIBOFLAVIN: 10 – 40 mg

Vitamin B3 – NIACIN: 15 – 35 mg

Vitamin B5 – PANTOTHENIC ACID: 35 – 100 mg

Vitamin B6 – PYRIDOXINE: 50 – 100 mg

Vitamin B9 – FOLIC ACID: 400 – 2000 mcg

Vitamin B12 – METHYLCOBALAMIN: 1000 – 5000 mcg

Vitamin B17 – LAETRILE:  400 – 2000 mg

PABA (Para-Aminobenzoic Acid): 35 – 100 mg

Biotin: 50 – 200 mcg

Vitamin C – ASCORBIC ACID: 1000 – 4000 mg (most beneficial is when mixed with sodium bicarbonate – baking soda in 2:1 ratio.  This will make Sodium Ascorbate, which is considered to be a more natural and efficient source of vitamin C)

Choline: 100 – 500 mg

Vitamin D – CALCIFEROL: 1000 – 3000 iu (25 – 75 mcg)

Vitamin E – D-ALPHA-TOCOPHEROL: 100 – 1200 iu (67 – 804 mcg)

Vitamin K – PHYLLOQUINONE / MENADIONE: 120 – 500 mcg

Calcium: 1200 – 2500 mg

Chloride: 2 – 10 g

Copper: 900 – 5000 mcg

Iodine: 150 – 1000 mcg

Iron: 8 – 15 mg

Magnesium: 400 – 1000 mg

Manganese: 2 – 10 mg

Phosphorus: 800 – 4000 mg

Potassium: 4 – 10 g

Sodium: 3 – 10 g

Zinc: 15 – 40 mg


Water helps flush out the toxins in the body, that is why is good to have 4-5 clean urinations per day. It is also important in protein synthesis, which promotes muscle growth. If you do not drink enough water, your kidneys will not be able to function properly. As a result, the liver will have to work and help the kidneys. Since the liver needs to take some of the kidney’s function, the liver will not be able to burn as many fats as it should. Drinking lots of water can actually help you lower your water weight. This is because when the body thinks that there is a short supply of water, it starts to store and hoard water, which can make your body look puffy and soft. However, if the body receives a regular supply of water, the body no longer needs to hoard water in cellular spaces. Drinks with alcohol and caffeine have diuretic effects, and automatically increase your need for water, so do not count them to your daily needs.

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