Food Sources for Vitamins and Minerals for Reversing Type 2 Diabetes

The following is a list of the key vitamins and minerals that can be found in raw vegetables, raw fruits, and their corresponding raw juices to help reverse Type 2 diabetes as well as provide other health benefits for the cells, blood, bones, skin, nerves, heart, brain, liver, kidneys, pancreas, and other organs.

Instead of taking vitamin/mineral supplements (which may be synthetic and not provide the same level of health benefits), consider modifying your diet to drink more raw juices and eat the following raw foods that contain these vitamins and minerals.

Vitamins and Their Food Sources

Vitamin A is key for good vision, a healthy immune system, and cell growth. Vitamin A keeps skin and mucous membrane cells healthy and moist and resistant to cell damage. The moistness inhibits bacteria and viruses from "putting down stakes" and starting infectious diseases.

Vitamin A fights cancer by inhibiting the production of DNA in cancerous cells. It slows down tumor growth in established cancers and may keep leukemia cells from dividing. 

Vitamin A (i.e. alpha and beta carotene) can be found in kale, parsley, carrots, spinach, chard, beet greens, watercress, broccoli, and Romaine lettuce.

Vitamin B1 (thiamine) is an important coenzyme that helps the body convert food into energy. It also assists in manufacturing fat and metabolizing protein. Thiamin is necessary to maintain normal function in the nervous system. Thiamine plays a part in the chain of reactions that provides energy for the body. It is thought to be beneficial for people suffering from Alzheimer's disease and older adults with mental impairment. It may also improve the mental function of epilepsy sufferers who take the drug phenytoin. 

Vitamin B1 is found in fruits and vegetables thatinclude garlic, sunflower seeds, and buckwheat sprouts.

Vitamin B2 (riboflavin)  works together with the family of B-complex vitamins to provide the body with energy by metabolizing carbohydrates, fats, and proteins. It also helps in the regeneration of glutathione, an enzyme that rids the body of free radicals. Riboflavin may be able to decrease the number of migraine headaches a person has. It might also help to prevent cataracts. Riboflavin has helped to increase iron levels for those suffering from iron-deficiency anemia.

Vitamin B2 is found in broccoli, kale, parsley, beet greens, and prunes.

Vitamin B3 (niacin) works with other B-complex vitamins to metabolize food and provide energy for the body. Niacin was first discovered by researchers looking for a link between diet and the disease pellagra. They determined that pellagra was common among people with a corn-based diet, and they were able to treat the disease with nicotinic acid, a form of niacin.

Niacin is very effective at correcting high cholesterol and preventing or reversing heart disease. It can be used to treat insulin-dependent diabetes. It might also be effective in treating arthritis and migraine headaches. However, taking niacin supplements in high doses can be dangerous to your health.

Vitamin B3 is found in brewer's yeast, mushrooms, wheat bran, and peanuts.

Vitamin B5 (pantothenic acid), like other B vitamins, helps the body extract energy from carbohydrates, fats, and proteins. It also helps to metabolize fats and produce red blood cells and hormones from the adrenal gland. Pantothenic acid is necessary to maintain good health.

Vitamin B5 might be useful in treating rheumatoid arthritis. It could also be used to lower blood cholesterol and triglyceride levels. Pantothenic acid is commonly found in "anti-stress" formulas because it works with the adrenal glad to produce stress hormones.

Vitamin B5 is abundant in broccoli, kale, and cauliflower.

Vitamin B6 is effective against more than 100 health conditions. It's used against maladies as serious as heart disease and everyday aggravations such as premenstrual syndrome and sensitivity to MSG. It can even help prevent the formation of kidney stones.

Vitamin B6 is abundant in spinach, turnips greens, bell peppers, prunes, and kale.

Vitamin B7 (biotin) acts as a coenzyme in the metabolism of fats and carbohydrates, the breakdown of proteins to urea, and the conversion of amino acids from protein into blood sugar for energy. In addition to its metabolic properties, biotin also has some health benefits. When normal intake of biotin is supplemented, it strengthens fingernails, relieves a scalp condition in newborns, and is very effective at controlling blood sugar levels in diabetics.

Vitamin B7 is found in swiss chard, carrots, nuts, halibut, vegetables, berries and other fruits.

Vitamin B12 keeps your nerves and red blood cells healthy. It is responsible for the smooth functioning of several critical body processes. Vitamin B12 helps maintain a healthy digestive system. Vitamin B12 also protects against heart disease by curbing and improving unhealthy cholesterol levels, protecting against stroke, and high blood pressure. It is essential for healthy skin, hair, and nails. It helps in cell reproduction and constant renewal of the skin. In addition, Vitamin B12 helps protect against cancers including breast, colon, lung, and prostrate cancer.

Vitamin B12 is found in liver, meat, eggs, milk, cheese, soy, tempeh, and some varieties of fish.

Vitamin C  strengthens our immune system, helps detoxify our bodies, promotes healing of all of our cells, and allows us to better deal with stress. It also supports the good bacteria in our gut, destroys detrimental bacteria and viruses, neutralizes harmful free radicals, removes heavy metals, protects us from pollution, and much more.

Vitamin C's antioxidant properties protect cells and their DNA from damage and mutation. It supports the body's immune system, the first line of defense against cancer, and prevents certain cancer-causing compounds from forming in the body. Vitamin C reduces the risk of getting almost all types of cancer. It appears that this nutrient doesn't directly attack cancer that has already occurred, but it helps keep the immune system nourished, enabling it to battle the cancer.

As an antioxidant, vitamin C helps to prevent cataracts -- the clouding of the lens of the eye that can lead to blindness in older adults. The lens needs a lot of vitamin C to counteract all the free radicals that form as a result of sunlight on the eye. Vitamin C is concentrated in the lens. When there's plenty of this vitamin floating through your system, it's easy for the body to pull it out of your blood and put it into the lens, protecting it from damage.

As with the other antioxidants, vitamin C helps to prevent heart disease by preventing free radicals from damaging artery walls, which could lead to plaque formation. This nutrient also keeps cholesterol in the bloodstream from oxidizing, another early step in the progression towards heart disease and stroke. 

People with diabetes can benefit from eating more vegetables and fruits to obtain some extra vitamin C. This nutrient can help regulate blood sugar levels. Since insulin helps vitamin C, as well as glucose, get into cells, people with diabetes may not have enough vitamin C inside many of their cells. Just like glucose, vitamin C can't do its work if it's not inside of a cell. Eat lots of vegetables and fruits that contain vitamin C can force it into body cells, where it can protect against the many complications of diabetes.

Vitamin C can be found in all vegetables and fruits, especially berries and citrus fruits. Vitamin C is abundant in oranges, guava, red peppers, kiwi, grapefruit, and strawberries; and, can also be found in Brussels sprouts, kale, spinach, tomatoes, and cantaloupe .

Vitamin E provides protection against toxins such as air pollution, premenstrual syndrome, eye disorders such as cataracts, neurological diseases such as Alzheimer’s disease, and diabetes.

Vitamin E's antioxidant properties strengthen the immune system and remove free radicals. It also reduces cholesterol and the risk of developing cancer. Vitamin E thins the blood, reducing the risk of coronary artery disorder or heart disease. Vitamin E also helps alleviate fatigue and strengthen capillary walls while nourishing the cells.

Vitamin E is abundant in mustard greens, spinach, swiss chard, broccoli, wheat germ, walnuts, olive oil, and tropical fruits; and, can be found in tomatoes, carrots, watercress, and asparagus.

   

Minerals and Their Food Sources

Calcium is important for strong bones and teeth. Too little calcium can lead to the bone conditions rickets and osteoporosis. Calcium also has a role in blood clotting and the regulation of muscle contractions including the heartbeat. There is some evidence calcium has a role in managing blood pressure and preventing breast and colon cancer.

Calcium is found in carrots, celery, broccoli, garlic, spinach, beet greens, lettuce, string beans, and watercress.

Manganese is a benefit to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Apart from these, there are other health benefits of manganese including the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.

Manganese is found in cruciferous vegetables, carrots, celery, garlic, parsley, beet greens, and spinach.

Potassium provides relief from stroke, blood pressure, heart and kidney disorders, anxiety and stress, as well as enhanced muscle strength, metabolism, water balance, electrolytic functions, and nervous system.

Potassium, the third most abundant mineral in human body, is a powerful element in improving health. It contains the components for maintaining a high level of well-being and an improved lifestyle.

Apart from acting as an electrolyte, this mineral is required for keeping the heart, brain, kidney, muscle tissue and other important organ systems of the human body in good condition. Potassium chloride is the main variety of this mineral, and it works in association with sodium to perform a number of critical body tasks.

Potassium is found in cruciferous vegetables, celery, radishes, garlic, asparagus, bananas, and chard. 

Iron provides health benefits that include its job of carrying life-giving oxygen to human blood cells. About two-thirds of the bodily iron is found in hemoglobin. Other health benefits of iron are the reduction of iron deficiency anemia, anemia of chronic disease, cough, anemia in pregnancy, predialysis anemia and many other varieties.

The health benefits of iron relate to the proper growth of human body and maintenance of robust health. It is an essential protein component for metabolism, and the human body needs iron to produce red blood cells. The human body is capable of preserving 15 % of iron for future use, especially in the case of inadequate diet intake. 

Please Note: However, as we get older, excess iron in the blood that migrates to our organs can lead to insulin resistance, diabetes, cancer and heart disease.

Iron is found in pineapple, blackberries, strawberries, parsley, cruciferous vegetables, beets with greens, parsley, and chard.

Sodium is an extremely important electrolyte and an essential ion present in the extracellular fluid (ECF). One of the health benefits of sodium is the pivotal role it plays in enzyme operations and muscle contraction. It is very important for osmoregulation and fluid maintenance within the human body. Some other health benefits of sodium include improved heart performance, nervous system and glucose absorption.

Sodium is the primary ion and electrolyte within the body, and it is needed for blood regulation. Serious impairment of bodily function is caused due to the absence of sodium. It is a versatile element and occurs in more than eighty different forms. As an electrolyte, it regulates the bodily fluids and transmits electrical impulses in the body. Unlike other vitamins and minerals, heat has no effect on sodium. Therefore, it can be used in different ways and preparations without losing its effects. Also, it is an important constituent of nerves and helps regulate muscle contractions.

Although sodium is an essential nutrient in any balanced diet, it can also cause stomach cancer and hypertension. People suffering from kidney problems or edema should restrict their intake of sodium to protect against those health risks.

Sodium is found in celery, spinach, beets with greens, cabbage, garlic, sunflower seeds, turnips, and watercress.

Zinc supports proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, energy metabolism, and an increased rate of healing for acne and wounds. Also, zinc is helpful in terms of pregnancy, hair care, eczema, weight loss, night blindness, colds, eye care, testosterone production, appetite loss and many other minor conditions.

Zinc, being an important mineral, plays a vital role in protein synthesis and helps regulate the cell production in the immune system of the human body. Zinc is mostly found in the strongest muscles of the body and is found in especially high concentrations in the white and red blood cells, eye retina, skin, liver, kidneys, bones and pancreas. The semen and prostate gland in men also contain significant amounts of zinc.

In the human body, there are more than 300 different enzymes that require zinc to function normally. Researchers believe that 3,000 proteins out of the approximately 100,000 in the body consist predominantly of zinc.

Zinc is found in turnips, parsley, carrots, cucumbers, spinach, garlic, ginger root, and lettuce.