Bio-Chemical Nutritional Individuality Part 4

Essential Nutritional Categories: towards an understanding of which nutritional supplements should be taken, how many and for how long. Part Four

4. Vitamins and Minerals:

A vitamin is any group of organic substances which are essential for metabolism and for physiological growth and development. Vitamins also function as co-enzymes and are necessary for the proper functioning of an enzyme.

Vitamins and minerals are needed in the body for several important processes including:

  • The growth and repair of body tissues
  • As co-factors in enzyme metabolic reactions
  • For oxygen transfer and oxidative metabolism
  • Support immune function
  • Work as antioxidants
  • Vitamins regulate metabolic processes
  • Control cellular functions

Essential Vitamins:

  • Vitamin A plays a major role in the functioning and quality of the body’s immune system, especially the skin and mucus membranes of the body and can be found in green, yellow and orange vegetables, cantaloupes, apricots and sweet potatoes
  • Vitamin B and Complexes: B1, B2, B6, and B12. The B vitamins help the body to convert food to energy and they break up the proteins and fats that make the nervous system run efficiently. They also help to keep the eyes, hair and skin healthy and maintain mental functioning and support muscle tone and oral health. They can be found in bananas, meats, poultry, fish, potatoes, broccoli, grains, eggs and milk
  • Vitamin C plays an important role in the healing of wounds and the rebuilding of tissues and can be found in citrus fruits such as oranges, grapefruit, strawberries and green or red peppers and broccoli
  • Vitamin D helps to ensure calcium absorption and is especially important in bone development and strength and is supplied  from fish, liver, and egg yolks
  • Vitamin E has a role in  the repair of DNA and in the body’s natural immune system and is found in seeds, nuts, seafood, eggs and oils
  • Vitamin K is vital for blood clotting  and can be found in cabbage, cauliflower, spinach and other green leafy vegetables, cereals, soybeans

Essential Minerals:

Minerals are inorganic and are essential, acting as the necessary co-factors for many enzymes. Enzymes would not function without minerals. Minerals help the body organize the molecular construction of the cells and membrane. The fourteen minerals necessary for life are:

  • Phosphorus is best known for its role in the creation of bones and teeth  and is found in whole grain cereals, milk fish and vegetables
  • Copper acts as a cofactor for many enzymes and vitamins and is found in oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats
  • Manganese works in the digestive system by breaking down foods through digestion into a form that the body can use and is found in whole grains, nuts, leafy vegetables, and teas
  • Selenium is especially important in the body’s battle against free radical damage and is found in brown rice, chicken, wheat, shrimp, sunflower seeds, tuna and eggs
  • Zinc serves many vital purposes since approximately one hundred enzymes rely on the presence of zinc to be effective in their specialized tasks  and is found in beef, pork, and lamb
  • Calcium is also important in the prevention of incapacitating bone problems, such as osteoporosis and is found in milk and milk products such as yogurt, cheese tofu, broccoli and orange juice
  • Iron promotes the important functioning of the body’s immune system, particularly in the production of the white blood cells which are essential to combating infection and numerous health issues and is found in red meats, seafood, and fish apricots and beans
  • Phosphorus has a role in the working of the body’s muscular system and is found in dairy products, egg yolks, meat, poultry, fish and legumes
  • Sodium has an important role in the circulatory system and is found in meats, nut, grains, fruits and vegetables
  • Iodine plays a role in the body’s basic metabolism levels and processes because of its influence on the thyroid’s activities and is found in salmon, tuna and seaweed
  • Potassium promotes the growth and health of cells, particularly through its importance in waste product removal and to enhance muscle control and is found in milk, yogurt, fruits and vegetables
  • Magnesium is required by more than 300 biochemical processes in the human body such as the body’s most fundamental structures and systems, from the bones to the heart and is found in spinach, almonds, barley and Brazil nuts
  • Choline is necessary for growth and nerve and kidney function and is found in lecithin, beef liver, beef heart, egg yolks, wheat germ, cauliflower, cucumber, peanuts
  • Molybdenum protects against tooth decay and is necessary for metabolism and is found in green beans, wheat germ and spinach

It is important to remember that any deficiency of an essential vitamin or mineral may result in the beginning of collapsing immune system.

To Your Health,

Jack Kettler

Certified Wellness Consultant (DSHEA Certified) (Diplomat in Nutritional Education and Health)

Extended Bio

Mr. Kettler is an ordained Presbyterian Elder and the owner of where his theological, philosophical and political articles can be read. He has worked in corporate America for over 30 years and is now realizing his dreams as a successful home business entrepreneur. Permission is hereby granted to reprint this article as long as my web site is retained in the biographical information. Mr. Kettler can be contacted by e-mail at:

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