Diana Lewis Reflexology

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Vitamins

Vitamin A

• All fatty foods, milk, cheese, butter, cream, liver, fish liver oils
• Body can manufacture it from carotene present in carrots, tomatoes, outer cabbage and lettuce leaves
• It is fat soluble (Retinol).

Vitamin D

• Dairy products, fatty fish, salmon, cod, herring, sardines, eggs, butter, cheese, fish liver oils
• UV sunrays act on skins fatty substance called Ergesterol to manufacture it
• Calcium cannot be absorbed without the presence of Vitamin D.

Vitamin E

• Egg yolk, milk, green veggies, nuts, wheat germ whole cereals, butter
• This vitamin is valuable for reproduction and muscle development.

Vitamin K

• Fish, green veggies, fruit
• Necessary for blood clotting.

Vitamin C

• Citrus fruit - oranges, lemons, grapefruit, rosehip, blackcurrant - potatoes, tomatoes, green veggies
• It helps fight infections and heal wounds.

Vitamin B

• Husk of wheat, nuts, oatmeal, unpolished rice, fruit, yeast
• B1, B2, B6, B12, Folic acid are all required for a healthy nervous system
• B2 - a lack of this results in mouth inflammation; these vitamins are built up by intestinal bacteria and can be destroyed by antibiotics
• B12 - This is sourced from animal foods. It combines with the anti-anaemic factor, is stored in the liver and required for red blood cell development. Absence of this vitamin causes pernicious anaemia.

Roughage

• Fibrous - giving bulk - it also stimulates bowel action preventing constipation
• Found in bran, wholemeal flour, husks of cereals and all types of vegetables.

Iron

• Kelp, soya, almonds, wheat bran, cashews, eggs, pumpkin, gem squash, liver leafy greens, dried apricots, beef, sunflower seeds
• Helps prevent anaemia, combined with B12 and folic acid.

Folic Acid

• Leafy greens, liver, kidney, peanuts, almonds, tomato puree, beef brewers yeast
• Helps prevent anaemia, combined with B12 and iron.

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