vitamins, minerals...what they are and where to get them.

*INFO TAKEN DIRECTLY FROM WESTON A PRICE FOUNDATION WEBSITE*

...this is a lot of words/info...but I wanted to have it all in one spot for reference...

Vitamin A: This all-important vitamin is a catalyst on which innumerable biochemical processes depend. According to Dr. Price, neither protein, minerals nor water-soluble vitamins can be utilized by the body without vitamin A from animal sources.⁶ Vitamin A also acts as an antioxidant, protecting the body against pollutants and free radicals, hence against cancer. Vitamin A stimulates the secretion of gastric juices needed for protein digestion, plays a vital role in building strong bones and rich blood, contributes to the production of RNA and is needed for the formation of visual purple. Sources of preformed vitamin A (called retinol) include butterfat, egg yolks, liver and other organ meats, seafood and fish liver oils. Provitamin A or carotene is also a powerful antioxidant. It is found in all yellow, red, orange or dark green fruits and vegetables. Carotenes are converted to vitamin A in the upper intestine. Vegetarians claim that the body's requirements for vitamin A can be met with carotenes from vegetable sources, but many people--particularly infants, children, diabetics and individuals with poor thyroid function--cannot make this conversion.⁷ Furthermore, studies have shown that our bodies cannot convert carotenes into vitamin A without the presence of fat in the diet.⁸ Dr. Price discovered that the diets of healthy isolated peoples contained at least ten times more vitamin A from animal sources than found in the American diet of his day. The high vitamin A content of their diets insured them excellent bone structure, wide handsome faces with plenty of room for the teeth and ample protection against stress of all types. It is best to obtain vitamin A from natural sources like yellow butter, egg yolks, organ meats, fish, shellfish and cod liver oil as high amounts of synthetic vitamin A from supplements can be toxic, especially to those with impaired liver function and to those whose diets are otherwise poor. High levels of natural vitamin A have no toxic effects, in spite of the medical establishment's dire warnings to the contrary. Antibiotics, laxatives, fat substitutes and cholesterol-lowering drugs interfere with vitamin-A absorption.
Vitamin B Complex: All the water-soluble B vitamins work as a team to promote healthy nerves, skin, eyes, hair, liver, muscle tone and cardiovascular function; they protect us from mental disorders, depression and anxiety. Deficiency of the B vitamin complex can result in the enlargement and malfunction of almost every organ and gland in the body. The best source of B vitamins is whole grains--refinement thus wastes this essential source. They are also found in fresh fruits, vegetables, nuts, legumes, seafood and organ meats; they can also be produced by intestinal bacteria. B₁ (thiamine) was the first water-soluble vitamin to be discovered. Deficiency leads to the disease beriberi. Recent evidence indicates that B₁ deficiency is the root cause of anorexia and other eating disorders.⁹ It is essential for the manufacture of hydrochloric acid and has been used to treat constipation, fatigue, herpes and multiple sclerosis. Sugar consumption rapidly depletes vitamin B₁. B₂ or riboflavin is found in a variety of whole foods. Frequent cracks in the lips and corners of the mouth is a sign of deficiency. Deficiency of B₃ or niacin results in the disease pellagra, characterized by dermatitis, dementia, tremors and diarrhea. The amino acid tryptophan can be converted to niacin and has been used to treat a variety of symptoms indicative of niacin deficiency. Pantothenic acid, vitamin B₅, found in organ meats, egg yolks and whole grains, is essential for the proper function of the adrenal glands. It plays a vital role in cell metabolism and cholesterol production. Pantothenic acid can improve the body's ability to withstand stress. Recent studies have revealed that vitamin B₆ or pyridoxine, found mostly in animal products, contributes to the proper functioning of over one hundred enzymes. Deficiencies in B₆ have been linked to diabetes, nervous disorders and coronary heart disease. They are widespread in the US because excess B₁ and B₂, added to white flour, interferes with B₆ function and because Americans no longer have access to one of the best sources of this heat-sensitive nutrient--raw milk. The B vitamin folic acid counteracts cancer by strengthening the chromosomes; folic acid deficiency can result in babies born with neural tube deformities like spinal bifida. B₁₂ is needed to prevent anemia and nervous disorders as well as to maintain fertility and promote normal growth and development. Usable B₁₂ is found only in animal foods. An early symptom of B₁₂ deficiency is a tendency to irrational anger. B₁₅ (pangamic acid) and B₁₇ (nitrilosides) protect against cancer; the former is found in grains and seeds; the latter in grasses, sprouts, buckwheat, legumes and many fruit seeds. Traditional diets were much richer in nitrilosides than our own.
Vitamin C: A water-soluble vitamin best known for its use in treatment of the common cold, it is also needed for a host of processes including tissue growth and repair, strength of capillary walls, lactation and adrenal gland function. It is vital for the formation of collagen, the body's structural substance. It promotes healing of wounds and is a powerful antioxidant. Dr. Linus Pauling and others have promoted megadoses of Vitamin C for cancer while others have used large doses to treat schizophrenia and drug addiction. But megadoses of isolated ascorbic acid may lead to imbalances and deficiencies in vitamin P. New evidence suggests that vitamin C works synergistically with vitamin E. Hypoglycemics and individuals on a high-protein diet require more vitamin C as these conditions interfere with the metabolism of ascorbic acid. It is found in many fruits and vegetables and in certain animal organs. Vitamin C is destroyed by heat. Alcohol and many common drugs including aspirin and oral contraceptives may reduce vitamin C levels in the body.
Vitamin D: Like vitamin A, vitamin D is needed for calcium and phosphorus absorption and thus is essential for strong bones, healthy teeth and normal growth. It seems to protect against cancer and multiple sclerosis. Deficiency can cause rickets and myopia. The body manufactures vitamin D₃ out of cholesterol in the presence of sunlight. Although some claim that we can obtain all the vitamin D we need by spending a short amount of time each day in the sun, Price found that healthy primitive diets were rich in vitamin D-containing foods like butterfat, eggs, liver, organ meats, marine oils and seafood, particularly shrimp and crab. Synthetic D₂ has been linked to hyperactivity, coronary heart disease and other allergic reactions. New research indicates that optimal intake should be ten times higher than the US Recommended Daily Allowance, thus confirming the findings of Dr. Price.
Vitamin E: This fat-soluble vitamin is needed for circulation, tissue repair and healing. It seems to help in the treatment of fibrocystic conditions, sterility, PMS and muscular dystrophy. It seems to retard the aging process. A vital role of vitamin E is the deactivation of free radicals. This powerful antioxidant works in concert with certain trace elements, notably selenium and zinc, to prevent cancer and cardiovascular disease. Increased ingestion of polyunsaturated oils requires greater amounts of vitamin E in the diet. It is found in unrefined vegetable oils, butter, organ meats, grains, nuts, seeds, legumes and dark green leafy vegetables.

Vitamin K: This fat-soluble compound is needed for blood clotting and plays an important role in bone formation. Vitamin K given to postmenopausal women helps prevent bone loss. It is found in liver, egg yolks, butter, grains, dark leafy vegetables, vegetables of the cabbage family and fermented soy foods like miso. (Update: Price's "Activator X"--see below--is now believed to be vitamin K₂.)
Vitamin P: Also called the bioflavonoids, these water-soluble compounds enhance the absorption of vitamin C to promote healing and protect the structure of blood capillaries. Bioflavonoids stimulate bile production, regulate menstrual flow, help prevent cataracts and have antibacterial effects. One of the bioflavonoids, rutin, has been shown to have a sedative-stimulant effect on the brain. Sources include peppers, grapes, buckwheat and the white peel of citrus fruits.
Coenzyme Q₁₀: Coenzyme Q₁₀ (CoQ₁₀), or Vitamin Q, is a substance present in every cell of the body which is essential for the production of energy and which also functions as powerful anti-oxidant. While it is naturally present in a wide variety of foods, almost all of the needs of healthy individuals are met by the body's synthesis of CoQ₁₀. To put dietary intake in perspective, one pound of beef heart, three pounds of beef, or four pounds of peanuts provide 50 mg of CoQ₁₀, or about 10% of daily needs. The heart utilizes a lot of CoQ₁₀ because of its high energy requirements. Deficiency of CoQ₁₀ causes stiffening of the walls of the heart which results in incomplete filling of the heart, or diastolic dysfunction, and causes increased heart rate and blood pressure, and can lead to heart failure if not corrected. Synthesis of CoQ₁₀ decreases with age and its deficiency causes some degree of diastolic dysfunction in a large percentage of those over 65. CoQ₁₀ deficiency can result from deficiency of any of the seven vitamins required for its synthesis, or by interference with its synthesis by cholesterol-lowering drugs or hormone replacement therapy (HRT). Deficiency can also result from increased utilization of CoQ₁₀ due to excessive stress on the heart or immune system. CoQ₁₀ deficiency is common in the elderly and vegetarians, and among those with heart disease, high blood pressure, asthma, diabetes, cancer, or HIV. In clinical studies, improvement in patients with heart failure supplemented with CoQ₁₀ has been nothing short of dramatic. In addition to protecting the heart, CoQ₁₀ supplementation has proven beneficial in treatment of diabetes, asthma, and high blood pressure. Bio-identical CoQ₁₀ supplements, which are widely available over the counter, are fat soluble and are better absorbed when taken with a high fat meal.
Activator X or the Price Factor: Discovered by Weston Price, this fat-soluble nutrient is a potent catalyst to mineral absorption. It is found in certain fatty parts of animals that feed on young green growing plants or microorganisms, such as organ meats, fish and shellfish, fish eggs and butter from cows eating rapidly growing green grass of spring and fall pasturage. Largely absent today, the Price Factor was present in all traditional diets. (Update: Activator X is now believed to be vitamin K₂.)

Calcium: Not only vital for strong bones and teeth, calcium is also needed for the heart and nervous system and for muscle growth and contraction. Good calcium status prevents acid-alkaline imbalances in the blood. The best sources of usable calcium are dairy products and bone broth. In cultures where dairy products are not used, bone broth is essential. Calcium in meats, vegetables and grains is difficult to absorb. Both iron and zinc can inhibit calcium absorption as can excess phosphorus and magnesium. Phytic acid in the bran of grains that have not been soaked, fermented, sprouted or naturally leavened will bind with calcium and other minerals in the intestinal tract, making these minerals less available. Sufficient vitamin D is needed for calcium absorption as is a proper potassium/calcium ratio in the blood. Sugar consumption and stress both pull calcium from the bones.
Chloride: Chloride is widely distributed in the body in ionic form, in balance with sodium or potassium. It helps regulate the correct acid-alkaline balance in the blood and the passage of fluids across cell membranes. It is needed for the production of hydrochloric acid and hence for protein digestion. It also activates the production of amylase enzymes needed for carbohydrate digestion. Chloride is also essential to proper growth and functioning of the brain. The most important source of chloride is salt, as only traces are found in most other foods. Lacto-fermented beverages and bone broths both provide easily assimilated chloride. Other sources include celery and coconut.
Magnesium: This mineral is essential for enzyme activity, calcium and potassium uptake, nerve transmission, bone formation and metabolism of carbohydrates and minerals. It is magnesium, not calcium, that helps form hard tooth enamel, resistant to decay. Like calcium and chloride, magnesium also plays a role in regulating the acid-alkaline balance in the body. High magnesium levels in drinking water have been linked to resistance to heart disease. Although it is found in many foods, including dairy products, nuts, vegetables, fish, meat and seafood, deficiencies are common in America due to soil depletion, poor absorption and lack of minerals in drinking water. A diet high in carbohydrates, oxalic acid in foods like raw spinach and phytic acid found in whole grains can cause deficiencies. An excellent source of usable magnesium is beef, chicken or fish broth. High amounts of zinc and vitamin D increase magnesium requirements. Magnesium deficiency can result in coronary heart disease, chronic weight loss, obesity, fatigue, epilepsy and impaired brain function. Chocolate cravings are a sign of magnesium deficiency.
Phosphorus: The second most abundant mineral in the body, phosphorus is needed for bone growth, kidney function and cell growth. It also plays a role in maintaining the body's acid-alkaline balance. Phosphorus is found in many foods, but in order to be properly utilized, it must be in proper balance with magnesium and calcium in the blood. Excessive levels of phosphorus in the blood, often due to the consumption of soft drinks containing phosphoric acid, can lead to calcium loss and to cravings for sugar and alcohol; too little phosphorus inhibits calcium absorption and can lead to osteoporosis. Best sources are animal products, whole grains, legumes and nuts.
Potassium: Potassium and sodium work together--inner cell fluids are high in potassium while fluids outside the cell are high in sodium. Thus, potassium is important for many chemical reactions within the cells. Potassium is helpful in treating high blood pressure. It is found in a wide variety of nuts, grains and vegetables. Excessive use of salt along with inadequate intake of fruits and vegetables can result in a potassium deficiency.
Sodium: As all body fluids contain sodium, it can be said that sodium is essential to life. It is needed for many biochemical processes including water balance regulation, fluid distribution on either side of the cell walls, muscle contraction and expansion, nerve stimulation and acid-alkaline balance. Sodium is very important to the proper function of the adrenal glands. However, excessive sodium may result in high blood pressure, potassium deficiency, and liver, kidney and heart disease; symptoms of deficiency include confusion, low blood sugar, weakness, lethargy and heart palpitations. Meat broths and zucchini are excellent sources.
Sulphur: Part of the chemical structure of several amino acids, sulphur aids in many biochemical processes. It helps protect the body from infection, blocks the harmful effects of radiation and pollution and slows down the aging process. Sulphur-containing proteins are the building blocks of cell membranes, and sulphur is a major component of the gel-like connective tissue in cartilage and skin. Sulphur is found in cruciferous vegetables, eggs, milk and animal products.
Although needed in only minute amounts, trace minerals are essential for many biochemical processes. Often it is a single atom of a trace mineral, incorporated into a complex protein, that gives the compound its specific characteristic--iron as a part of the hemoglobin molecule, for example, or a trace mineral as the distinguishing component of a specific enzyme. The following list is not meant to be exhaustive but merely indicative of the complexity of bodily processes and their dependence on well-mineralized soil and food.
Boron: Needed for healthy bones, boron is found in fruits, especially apples, leafy green vegetables, nuts and grains.
Chromium: Essential for glucose metabolism, chromium is needed for blood sugar regulation as well as for the synthesis of cholesterol, fats and protein. Most Americans are deficient in chromium because they eat so many refined carbohydrates. Best sources are animal products, molasses, nuts, whole wheat, eggs and vegetables.
Cobalt: This mineral works with copper to promote assimilation of iron. A cobalt atom resides in the center of the vitamin B12 molecule. As the best sources are animal products, cobalt deficiency occurs most frequently in vegetarians.
Copper: Needed for the formation of bone, hemoglobin and red blood cells, copper also promotes healthy nerves, a healthy immune system and collagen formation. Copper works in balance with zinc and vitamin C. Along with manganese, magnesium and iodine, copper plays an important role in memory and brain function. Nuts, molasses and oats contain copper but liver is the best and most easily assimilated source. Copper deficiency is widespread in America. Animal experiments indicate that copper deficiency combined with high fructose consumption has particularly deleterious effects on infants and growing children.
Germanium: A newcomer to the list of trace minerals, germanium is now considered to be essential to optimum health. Germanium-rich foods help combat rheumatoid arthritis, food allergies, fungal overgrowth, viral infections and cancer. Certain foods will concentrate germanium if it is found in the soil--garlic, ginseng, mushrooms, onions and the herbs aloe vera, comfrey and suma.
Iodine: Although needed in only minute amounts, iodine is essential for numerous biochemical processes, such as fat metabolism, thyroid function and the production of sex hormones. Muscle cramps are a sign of deficiency as are cold hands and feet, proneness to weight gain, poor memory, constipation, depression and headaches. It seems to be essential for mental development. Iodine deficiency has been linked to mental retardation, coronary heart disease, susceptibility to polio and breast cancer. Sources include most sea foods, unrefined sea salt, kelp and other sea weeds, fish broth, butter, pineapple, artichokes, asparagus and dark green vegetables. Certain vegetables, such as cabbage and spinach, can block iodine absorption when eaten raw or unfermented. Requirements for iodine vary widely. In general, those whose ancestors come from seacoast areas require more iodine than those whose ancestors come from inland regions. Proper iodine utilization requires sufficient levels of vitamin A, supplied by animal fats. In excess, iodine can be toxic. Consumption of high amounts of inorganic iodine (as in iodized salt or iodine-fortified bread) as well as of organic iodine (as in kelp) can cause thyroid problems similar to those of iodine deficiency, including goiter.⁵
Iron: As part of the hemoglobin molecule, iron is vital for healthy blood; iron also forms an essential part of many enzymes. Iron deficiency is associated with poor mental development and problems with the immune system. It is found in eggs, fish, liver, meat and green leafy vegetables. Iron from animal protein is more readily absorbed than iron from vegetable foods. The addition of fat-soluble vitamins found in butter and cod liver oil to the diet often results in an improvement in iron status. Recently, researchers have warned against inorganic iron used to supplement white flour. In this form, iron cannot be utilized by the body and its buildup in the blood and tissues is essentially a buildup of toxins. Elevated amounts of inorganic iron have been linked to heart disease and cancer.
Manganese: Needed for healthy nerves, a healthy immune system and blood sugar regulation, manganese also plays a part in the formation of mother's milk and in the growth of healthy bones. Deficiency may lead to trembling hands, seizures and lack of coordination. Excessive milk consumption may cause manganese deficiency as calcium can interfere with manganese absorption. Phosphorus antagonizes manganese as well. Best sources are nuts (especially pecans), seeds, whole grains and butterfat.
Molybdenum: This mineral is needed in small amounts for nitrogen metabolism, iron absorption, fat oxidation and normal cell function. Best sources are lentils, liver, grains, legumes and dark green leafy vegetables.
Selenium: A vital antioxidant, selenium acts with vitamin E to protect the immune system and maintain healthy heart function. It is needed for pancreatic function and tissue elasticity and has been shown to protect against radiation and toxic minerals. High levels of heart disease are associated with selenium-deficient soil in Finland and a tendency to fibrotic heart lesions is associated with selenium deficiency in parts of China. Best sources are butter, Brazil nuts, seafood and grains grown in selenium-rich soil.
Silicon: This much neglected element is needed for strong yet flexible bones and healthy cartilage, connective tissue, skin, hair and nails. In the blood vessels, the presence of adequate silicon helps prevent atherosclerosis. Silicon also protects against toxic aluminum. Good sources are grains with shiny surfaces, such as millet, corn and flax, the stems of green vegetables and homemade bone broths in which chicken feet or calves' feet have been included.
Vanadium: Needed for cellular metabolism and the formation of bones and teeth, vanadium also plays a role in growth and reproduction and helps control cholesterol levels in the blood. Deficiency has been linked to cardiovascular and kidney disease. Buckwheat, unrefined vegetable oils, grains and olives are the best sources. Vanadium is difficult to absorb.
Zinc: Called the intelligence mineral, zinc is required for mental development, for healthy reproductive organs (particularly the prostate gland), for protein synthesis and collagen formation. Zinc is also involved in the blood sugar control mechanism and thus protects against diabetes. Zinc is needed to maintain proper levels of vitamin E in the blood. Inability to taste or smell and loss of appetite are signs of zinc deficiency. High levels of phytic acid in cereal grains and legumes block zinc absorption. Zinc deficiency during pregnancy can cause birth defects. As oral contraceptives diminish zinc levels, it is important for women to wait at least six months after discontinuing the pill before becoming pregnant. Best sources include red meat, oysters, fish, nuts, seeds and ginger.
Not all minerals are beneficial. Lead, cadmium, mercury, aluminum and arsenic, while possibly needed in minute amounts, are poisons to the body in large quantities. These come from polluted air, water, soil and food; lead finds its way into the water supply through lead pipes. Sources of aluminum include processed soy products, aluminum cookware, refined table salt, deodorants and antacids. Baking powder can be another source of aluminum and should be avoided. Amalgam fillings are the principle source of toxic mercury in the system--linked to Alzheimer's and a number of other disease conditions. Minerals like calcium and magnesium, and the antioxidants--vitamin A, carotenes, vitamin C, vitamin E and selenium--all protect against these toxins and help the body to eliminate them. Adequate silicon protects against aluminum.