Discover the vitamins, minerals and essential fats

A short guide to understand the benefits of minerals, vitamins and essential fats

Vitamins:

A: necessary for both internal and external skin; protects against infections and is antioxidant; essential for the sight
We can find it in carrots; in the liver; cabbage; pumpkin; potatoes; melon; mango; apricots; papaya; tomatoes

B1: essential for energy, for the brain and for digestion
We find it in pumpkin, zucchini; lamb; asparagus; watercress; peas; mushrooms; cabbage; peppers; beans

B2: transforms fats sugars and proteins into energy, regulates body acidity. Important for nails, hair and eyes
We find it watercress, mushrooms, mackerel, beans, tomatoes, pumpkin, broccoli

B3: For the brain and the skin, it lowers cholesterol
We find it in mushrooms, tuna, chicken, salmon, asparagus, lamb, tomato, turkey, pumpkin, wholemeal flour

B5: controls metabolism and fat, essential for nerves and brain, anti-stress
We find it in mushrooms, eggs, avocados, tomatoes, wholemeal flour, peas and lentils

B6: for the digestion, production of hormones and balance the sex hormones, antidepressant and diuretic. Also check for allergic reactions
We find it in watercress, cauliflower, cabbage, peppers, bananas, pumpkin, broccoli, asparagus, lentils, red beans, seeds and dried fruit

B12: produces proteins, helps the blood to transport oxygen
We find it in oysters, shrimps, sardines, tuna, lamb, eggs, milk, turkey, chicken, cheese

Folic acid: during pregnancy help the development of the brain and the nerbi to the newborn ..... essential also for those of the adult It produces red blood cells

found in spinach, peanuts, asparagus, hazelnuts, broccoli, walnuts, avocados, cashews

Biotin: helps hair, skin and nerves
We find it in cauliflower, watermelon, cabbage, corn, almonds, cherries, eggs, milk

Vitamin C: strengthens the immune system, fights infections, antioxidant, detoxifying, anti-stress
We find it, in peppers, watercress, cabbage, broccoli, strawberries, kiwi, melon, orange, lemon, grapefruit, tomatoes

Vitamin D: helps the bones
We find it in salmon, oysters, eggs, ricotta

Vitamin E: antioxidant, prevents embolism, thrombosis and arteriosclerosis. Promotes wound healing
We find it in corn oil, peanuts, sunflower seeds, fagiles, peas, salmon, sardines, potatoes, tuna

Vitamin K: regulates blood coagulation
We find it in peas, cauliflower, beans, watercress, asparagus

MINERALS

Calcium keeps the heart and nervous system healthy, promotes blood coagulation, muscles, improves teeth and bones relieves muscle pain
We find it in cheese, almonds, parsley, artichokes, cooked dry beans

Chromium regulates blood sugars, increases the duration of life, protects cells
We find it in wholemeal bread, oysters, potatoes, green peppers, eggs, chicken, apples, buro, cheese, lamb

Iron: transports oxygen and carbon anitride to the cells
We find it in pumpkin seeds, parsley, raisins, dates, pork, cooked dry beans, cashews, prunes

Magnesium: helps muscles and bones, helps menstrual pain
We find it in almonds, cashews, peanuts, cooked fagiles, raisins, and crabs

Magnesi promotes the formation of cartilage and nerve bones. Aita the level of sugars in the blood, keeps the cells healthy
We find it in pineapple, watercress, oats, beetroot, celery, grapes, beans

Molybdenum strengthens the teeth reduces the risk of caries, detoxifies the body
We find it in tomatoes, pork, lamb, lentils, beans

Potassium helps nerves, muscles the blood, maintains cardiac function, stimulates the intestine
We find it in cresicone, cabbage, celery, parsley, zucchini, radish, pumpkin, mushrooms

Selenium is antioxidant reduces inflammation keeps your heart healthy
We find it in tonne, oysters, mushrooms, ricotta, liver, zucchini, cod, chicken

Zinc: essential for growth, important for wound healing and regulates hormones. Antristress, promotes the health of the nervous system
We find it in oysters, ginger, egg yolk, rye, oats, peanuts, almonds, prawns, dried peas

ESSENTIAL FATS

Omega 3: help the heart, fluidify the blood, anti-inflammatory, help the nervous system
We find it, swordfish, mackerel, tuna, salmon, sardines

Omega 6: helps the heart, blood thinning, anti-inflammatory and helps the nervous system, antidepressant
We find it in sunflower-corn oil, sunflower seeds, pumpkin seeds, walnuts

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