Like phytonutrients, some vitamins and minerals are associated with the color of fruits and vegetables, making them high in antioxidants. Antioxidants reduce free radicals that cause aging and illness. The various types of vitamins and minerals are:
B Vitamins are commonly found in whole grains like brown rice and barley, or in avocados or kale, and benefit the skin, hair, eyes, and nervous system, and also prevent anemia.
Vitamin A is high in dark green and orange plants like mangos, papaya, sweet potato, and swiss chard, and is good for eyesight.
Vitamin E is found in sunflower seeds, pumpkin and peanut butter, and is good for skin and improving immunity.
Vitamin K is found in dark green leafy vegetables like kale and collard greens, and helps in bone metabolism and can thicken our blood to reduce bleeding when injured.
Vitamin C is found in peppers, strawberries and tomatoes, and is immunity boosting, helps with wound healing and can help the absorption of the mineral iron.
Iron is found in broccoli, spinach, and other dark green leafy vegetables, and makes red blood cells and regulates the temperature in the body.
Zinc is found in beans, and improves wound healing and immunity.
Phosphorus is found in nuts, beans and lentils, and is important for healthy bones and teeth.
Potassium is found in cantaloupe, sweet potatoes, bananas and oranges, and helps regulate muscle function and the nervous system. Sodium rich vegetables like celery and beets have similar benefits to potassium.
Selenium is found in mushrooms, and makes DNA and prevents cell damage.
Magnesium is found in edamame and okra, and regulates mood, blood pressure, blood sugar, and muscle and nerve function.