In case you missed it here are part 1 and part 2 of the vitamins and minerals series of articles, and my disclaimer: I am not a doctor and you should consult with a physician before making any drastic changes to your diet, especially if you have any health conditions.

Vitamin C – Vitamin C is a part of several enzymatic (enzymes are types of proteins) reactions. Deficiency can lead to scurvy, whereas a higher concentration in blood can mean a decrease in risk for cardiovascular disease and a longer life expectancy. Vitamin C is also used up much more quickly by the immune symptoms during infections, although, unlike popular belief, there is no evidence to suggest that it either prevents or treats the common cold. It is also a natural antihistamine. Food sources are the Kakadu plum, liver, rose hips, papaya oranges, guava, chili pepper (both red and green), grapefruit, goji, parsley, kiwifruit, and many others.

Vitamin E – This vitamin has many functions in the human body including being an antioxident and playing a part in neurological functions. A lack of vitamin E can lead to immune response problems, destruction of red blood cells, damage to the retina, and various muscular diseases. Too much vitamin E can also cause problems such as bleeding and counteracting vitamin K. Sources of vitamin E include sunflower oil, various nuts, spinach, pumpkin, turnips, kiwifruit, and rockfish.

Potassium – Potassium is necessary for the function of all living cells, and brain and nerve function. Deficiency can result in cardiac problems, vomiting, diarrhea, muscle weakness, muscle cramps, and respiratory paralysis in severe cases. Potassium can be found in yam, parsley, chocolate, almonds, potatoes, bananas, soybeans, and bran.

Manganese – Manganese is essential to the detoxification of free radicals, but it is also toxic in higher doses and can lead to several disorders. Sources include mussels, pumpkin seeds, whole wheat bread, tofu, lima beans, spinach, and kale.