| VITAMINS | WHERE YOU CAN FIND THEM | ROLE |
| A | apricot, carrot, calf, yolk, milk's fats | Keeps the mucous in good health |
| B 2 | brewer's yeast, cereals germs, vegetables, fruits, fish, calf | gives cell's energy, needed in carbohydrates, lipids and proteins metabolism |
| B 1 | brewer's yeast, milk, egg, cereals germs, vegetables, fruits, fish, calf | nerves and muscles functioning |
| B 3 or PP | brewer's yeast, cereals, vegetables, fruits, calf, fish | cell metabolism and energy production |
| B 6 | brewer's yeast, cereals, greens, fruits, calf | neurologic disease prevention |
| B 8 | cereals, chocolate, calf, vegetables, yolk, milk | involved in many cell reactions |
| B 9 | cereals germs, vegetables, calf, meat | cell reproduction |
| B 12 | brewer's yeast, yolk, shellfish | anti-anaemic, protein synthesis |
| C | kiwi fruit, vegetables, orange, rosehip, | anti-scorbutic, helps immune defences |
| E | cereals germs, egg, vegetal oils, greens, butter | prevents from oxidization |
| MINERALS | WHERE YOU CAN FIND THEM | ROLE |
| IRON | dry vegetables, meat, egg, offal, cereals, wheat germ, cress, spinash, turnip, dandelion | haemoglobin synthesis. Helps enzymes production |
| ZINC | meat, crustacean, mushroom, brewer's yeast | production of many enzymes, helps big metabolisms |
| SILICON DIOXIDE | cereals, radish, horsetail | calcium assimilation. Helpful in the growth |
| STRONTIUM | seaweed | production of many enzymes, helps big metabolisms |
| MAGNESIUM | cocoa, soya, almond, wholemeal cereals, dry vegetables | Helps growth, manage nervous balance. Co-ordination between muscles and brain, regulate the cardiac rythme |
| POTASSIUM | fresh fruits and vegetables, lentil, dry beans, split peas | regulate amount and distribution of water in the organism |
| COPPER | shellfish, calf's liver/sheep | speed up calf reactions |
| IODINE | sea fish, shellfish, string bean, cress, turnip | secure the thyroid gland good working |
| FLUORINE | tea, shellfish, sea fish, offal, spinash, cabbage | further teeth and skeleton growing and resistance |
| MANGANESE | cereals, dry vegetables, shellfish, bilberry, banana, pineapple, parsley | grease synthesis |
