Витамин A
Витаминот A се наоѓа во растенијата и не се складира во телото. Бета - Каротинот често пати се нарекува и проВитамин А. Витаминот А допринесува за подобар вид, здрава кожа, здрави заби, коса, коски и сл, на многу начини.
Продукти: папаја, домат, кајсија, apricots, манго, слива.

Витамин B-1 (Тиамин)
Тиаминот е витамин кој се раствора во вода, тоа значи дека дека не се складира во телото. Од друга страна тој е од голема важност за нервниот систем, а негов недостаток предизвикува ментални проблеми. Витаминот го стабилизира нервниот систем, ја подобрува меморијата и менталните способности. Тиаминот исто така е неопходен во процесот на претворање на јагленохидратите од храната во енергија
Продукти: семки од сончоглед, сусам, кикиртка, бадем, wheat germ, brazil nuts, индиски орев, лешник, macadamia, nuts, pecans, pine nuts, фстаци, костени, flaxseed.

Витамин B-2 (Riboflavin)
People have an increased need for Riboflavin during stressful situations and it is the most common vitamin deficiency. Its primary function is to work with other substances to metabolize carbohydrates, proteins, and fats for energy. It has a profound effect on thyroid hormone production, helps in the production of immune cells to fight infection, and aids in transporting oxygen to cells in the body.
Продукти: бадем, индиски орев, лешник.

Витамин B-6
One of the more important vitamins, B-6 performs over 100 valuable functions for the body. According to a statistical survey, only 1/3 of adults and 1/2 of women get enough B-6 in their diet. B-6 helps convert amino acids into serotonin. It helps red blood cells, makes proteins, and manufactures brain chemicals. B-6 is believed to play a vital role in disease prevention and treatment.
Продукти: банани, сливи, сончоглед, wheat germ.

Витамин C
A potent antioxidant that may prevent premature death from heart disease and cancer. A vital protector of cells. Plays a primary role in collagen formation, which is essential for the growth and reparation of tissue cells, gums, blood vessels, teeth, and bones. Due to its mild antihistamine effects, Vitamin C also strengthens immunity and helps to minimize and/or prevent colds.
strawberries, raspberries, tomatoes, peppers, mango, papaya, pineapple.

Витамин E
Vitamin E is a fat soluble vitamin that is stored in the liver. It is a potent antioxidant that help protects cell membranes from free radicals. Its benefits are enhanced when combined with selenium. It helps protect against cancer and cardiovascular disease. Vitamin E helps improve immune function and slows the aging process.
лешник, сончоглед, бадем, кикиритка, apricots, soybeans, wheat germ, бразилски орев.

Calcium
Calcium is one of the most abundant minerals on Earth and in the human body. It plays important roles in signaling biochemical processes in cells, controlling muscle contractions, and building bones. Our skeletal system stores 99% of the body's Calcium while the remaining 1% floats in the blood stream. Calcium is integral in maintaining skeletal strength and providing structure to bones and teeth. It also plays a crucial role in the transmission of nerve impulses, muscle fiber contractions, and coagulation of blood. It is also essential to help heal wounds and maintain healthy cell membranes.
бадем, figs, сусам, flaxseed.

Copper
Copper is the third most abundant trace mineral in the body. Copper serves an important role as a cofactor for enzymes involved in hemoglobin and collagen formation and is involved in incorporating iron into the structure of hemoglobin. Copper works in partnership with iron to make red blood cells and is the major component of the outer coating of nerve fibers and collagen.
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Magnesium
Magnesium is a mineral that is abundantly found in nature. The human body contains about 1 ounce of magnesium comprised mostly in the bones. It is one of the most important anti-aging minerals and aids in the absorption of Calcium and Vitamin C in the body. It helps convert blood sugar into energy and helps to regulate nerve and muscle functions.
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Potassium
Potassium is the third most abundant mineral in the body and is located inside muscle cells. Potassium is considered an electrolyte . It assists in muscle contractions and helps maintain the appropriate levels of fluid along with the proper electrolyte balance in cells. It is very important in maintaining a normal heartbeat and heart rhythm.
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Phosphorus
The second most abundant mineral in the body. Approximately 85% of all phosphorus is found in the bones. The remaining 15% is found in the blood and fluid in and around cells. The main use for phosphorous in the body is to aid in the strengthening of bones and teeth. However, phosphorus is used by almost every cell in the body. It is involved in almost all physiological chemical reactions in the body.
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Selenium
Selenium is a mineral and important nutrient that helps to fight diseases like heart disease and cancer. Selenium works best when paired with Vitamin E. Selenium is an antioxidant that helps slow down aging by oxidation. Approximately half of the body's selenium in males is found in the testes and the ducts surrounding the prostate gland. Selenium helps detoxify toxic metals in the body such as mercury and arsenic.
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Zinc
Zinc is probably the most versatile mineral in the body. It helps maintain a strong immune system to fight colds and flu, helps to heal wounds, fuels DNA production, and helps create the proper function of the male reproduction system.
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Iron
Iron is one of the most essential minerals needed. It is present in every cell in the human body and is needed for the production of hemoglobin. Deficiencies in iron are common in women. Iron is very important to many immune system functions.
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Omega-3
Omega-3 is the name given to a group of polyunsaturated fatty acids. Omega-3 is comprised of 3 fatty acids ALA, EPA, and DHA. Scientists have concluded that the best source of these fatty acids is from food. Omega-3 fatty acids play an integral role in cardiovascular health and those who have cardiovascular disease. Omega-3 has also been shown to help lower triglycerides, slightly lower blood pressure, and decrease the growth of plaque in the heart arteries.
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Витамин K
Vitamin K is found in plants and is produced in the body in the intestines. Vitamin K is used in the body to help control blood clotting and aids the protein found in the liver that controls the clotting. Vitamin K also plays a role in bone formation and repair. In the intestines, it helps assist in converting glucose to glycogen.
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Manganese
Manganese is an antioxidant nutrient that is important in the breakdown of amino acids and the production of energy. Manganese is essential for the metabolism of Vitamin B-1 and E. It is also a catalyst in the breakdown of fats and cholesterol.
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The chart below is a concise view of which foods contain which vitamins and minerals:

Бадеми		•	•			•	•		•								•
Brazil Nuts		•				•		•	•		•	•					•
Индиски ореви		•	•	•				•			•	•	•	•		•
Лешници		•	•	•		•		•	•		•			•			•
Macadamia Nuts		•						•	•		•			•			•
Peanuts		•		•		•		•	•	•	•		•	•			•
Pecans		•						•	•		•		•				•
Pine Nuts		•						•	•				•	•			•
Ф'стаци		•		•				•	•	•	•			•			•
Костени		•		•				•	•		•		•	•	•		•
Црни костени				•				•	•		•	•	•	•	•		•
Кајсија	•					•				•
Dates								•	•	•
Figs							•			•						•	•
Манго	•				•
Папаја	•				•
Праски	•							•		•				•		•
Pears								•								•	•
Pineapple					•												•
Слива	•			•				•	•	•				•
Raisins										•				•
Raspberries					•
Strawberries					•
Пиперка					•
Домати	•				•			•		•
Банани			•					•	•	•							•
Соја						•		•						•	•
Сончоглед		•			•	•		•	•	•	•	•	•	•			•
Семка од тиква								•	•	•	•		•	•		•	•
Сусам		•					•	•	•		•		•	•			•
Wheat Germ		•		•				•	•	•	•	•	•	•			•
Flaxseed		•		•			•	•	•	•	•	•	•	•			•