The Health Nut Holistic Nutrition | About Vitamins & How They Help You Live the Life You Deserve
The Health Nut | Holistic Nutrition, Vitamins & Supplements

Herbals

The Health Nut Holistic Nutrition | About Vitamins & How They Help You Live the Life You Deserve

Herbals

What Are Herbals?

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The Health Nut Holistic Nutrition | What Are Vitamins?

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The Health Nut Holistic Nutrition | What Are Vitamins?

Different Types of Herbals

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XX Types of Essential Minerals

The following tables list the XX essential minerals the human body needs, which body systems they support, and the most common types of food in which they can be found.

Fat Soluable Vitamins

Body Systems Supported
  • Eyesight
  • Growth and tissue healing
  • Healthy skin
  • Antioxidation
  • Lowers cancer risk
  • Supports the immune
  • Regulating genetic processes
Food Sources
  • Liver
  • Liverwurst
  • Sweet Potato (cooked)
  • Carrots
  • Pumpkin
  • Kale
  • Apricots
  • Butternut Squash
  • Romain Lettuce
  • Canteloupe Melon
  • Sweet Red Pepper
  • Broccoli
  • Rapini
  • Tuna (cooked)
  • Butter (grass-fed cows)
  • Green Peas
  • Apricots
  • Tofu (silken)
  • Goat Cheese (hard)
  • Passion Fruit
  • Zucchini
  • Mango
  • Tomatoes
  • Egg Yolks
  • Whole Milk
  • Watercress
  • Hot Spices (paprika, cayenne, chilli powder)
  • Mint (dried)
  • Parsely (fresh)
Body Systems Supported
  • Regulate calcium metabolism
  • Modulate the innate and adaptive immune response
  • Protects against oxidative stress and neuroinflammation in Multiple Sclerosis and Parkinson’s
  • ¬†Modulator of the endocrine system, especially the sex glands
  • Helps control insulin blood glucose levels
  • Essential for the healthy development of the sperm cell nucleus, maintains semen quality and sperm count
Food Sources
  • Eel (cooked)
  • Wild Salmon (cooked)
  • Cremini Mushrooms (exposed to UV light)
  • Cod Liver Oil
  • Paneer or Queso Fresco
  • Pork Chops (cooked)
  • Fish Roe (raw)
  • Eggs
  • Beef Short Ribs (cooked)
  • Beef Roast (lean, cooked)
  • Turkey (cooked)
  • Chicken (cooked)
Body Systems Supported
  • Strong antioxidant
  • Aids in protecting the pituitary from free radicals
  • Effective in stimulating the pituitary gland
  • Plays a role in pituitary hormone production
  • Improves sperm count, quality, and motility
  • Improves sperm’s ability to penetrate the egg
Food Sources
  • Wheat germ oil
  • Sunflower seeds
  • Almonds
  • Wheat germ
  • Anchovies (canned)
  • Taro
  • Parsnips
  • Red bell peppers
  • Carrots
  • Hazel nuts
  • Olive Oil
  • Pine nuts
  • Rice bran
  • Trout (cooked)
  • Shrimp (cooked)
  • Asparagus (cooked)
  • Kiwifruit
  • Quinoa (cooked)
  • Spirulina
  • Apricots (dried)
  • Olives
  • Jalapeno peppers (raw)
  • Spinach (raw)
  • Avocado
  • Broccoli
  • Butternut squash
  • Tomatoes
Body Systems Supported
  • Necessary for blood clotting
  • Participates in the production of proteins in the bone
  • Aids the production of osteocalcin, which helps calcium crystallize in the bones
  • Speeds healing of fractures by stimulating bone growth
Food Sources
  • Chard
  • Kale
  • Dandelion greens
  • Spinach
  • Collard greens
  • Turnip greens
  • Mustard greens
  • Broccoli rapini (cooked)
  • Radicchio
  • Endive
  • Green onions
  • Brussel sprouts
  • Red and green leaf lettuce
  • Cooked cabbage
  • Arugula
  • Hot chilli peppers (sun-dried)
  • Romain lettuce
  • Kelp
  • Fennel (raw)
  • Olive oil
  • Pine nuts (dried)
  • Asparagus

Water Soluable Vitamins

Body Systems Supported
  • Helps the body generate energy from nutrients
  • Necessary for the growth, development and function of cells
Food Sources
  • Baker’s yeast
  • Rice bran
  • Spirulina
  • Wheat germ
  • Sunflower seeds
  • Hibiscus tea
  • Pine nuts
  • Cilantro
  • Sesame seeds
  • Tomatoes (sun-dried)
  • Pork (lean)
  • Whey
  • Whole wheat pasta
  • Navy beans
  • Shiitake mushrooms (dried)
  • Okra
  • Jerusalem artichokes
  • Beet greens
  • Spinach (cooked)
  • Cilantro
Body Systems Supported
  • Helps convert food into fuel
  • Produces energy in the body
  • Helps the body metabolize fats and protein
Food Sources
  • Spirulina
  • Whey powder
  • Almonds
  • Maple syrup
  • Beef (lean, cooked)
  • Lamb (cooked)
  • Cremini mushrooms (raw)
  • Venison
  • Sesame seeds
  • Squid
  • Eggs (hard-boiled)
  • Pork sirloin (cooked)
  • Mackeral (cooked)
  • Tomatoes (sun-dried)
  • Spinach (cooked)
  • Beet greens
  • Tempeh (cooked)
  • Kidney bean sprouts
  • Asparagus (cooked)
  • Soymilk (unsweetened)
  • Milk (whole)
  • Peas (frozen)
  • Yogurt (whole milk)
  • Zucchini
Body Systems Supported
  • Converts carbohydrates into glucose
  • Metabolizes fats and proteins
  • Keeps the nervous system working properly
Food Sources
  • Yeast extract
  • Baker’s yeast
  • Rice bran
  • Instant coffee
  • Tuna (cooked)
  • Anchovies (canned)
  • Lam liver (cooked)
  • Turkey breast (cooked)
  • Chicken breast (cooked)
  • Shiitake mushrooms (dried)
  • Tuna (canned)
  • Spirulina
  • Veal (cooked)
  • Venison (cooked)
  • Duck (cooked)
  • Tomatoes (sun-dried)
  • Beef (grass-fed)
  • Sunflower seeds
  • Pork
  • Portabello mushrooms (grilled)
  • Chis seeds
  • Coffee (espresso)
  • Kidney beans (sprouted)
  • Green peas
  • Avocado
Body Systems Supported
  • Breaks down fats and carbohydrates for energy
  • Crucial to the manufacture of red blood cells, sex and stress-related hormones produced in the adrenal glands
Food Sources
  • Baker’s yeast
  • Chicken liver (coooked)
  • Rice bran
  • Sunflower seeds
  • Whey (dried)
  • Shiitake mushrooms (cooked)
  • Liver cheese
  • Spirulina
  • Wheat germ
  • Paprika
  • Trout
  • Tomatoes (sun-dried)
  • Goose (cooked)
  • Wild salmon
  • Pork sirloin
  • Beef and veal
  • Lobster (cooked)
  • Duck (cooked)
  • Eggs
  • Avocado
  • Ostrich (cooked)
  • Triticale
  • Buckwheat (roasted)
  • Chicken and turkey drumstick
  • Sweet potato (baked)
  • Peas (frozen, cooked)
  • Sweet corn (cooked)
Body Systems Supported
  • Helps maintain healthy amino acid in the blood
  • Builds a strong immune system
  • Helps guard against infection
Food Sources
  • Rice bran
  • Baker’s yeast
  • Sunflower seeds
  • Wheat germ
  • Pistachio nuts
  • Tuna (cooked)
  • Beef liver (cooked)
  • Shiitake mushrooms (dried)
  • Turkey (cooked)
  • Venison (cooked)
  • Sage
  • Pheasant (cooked)
  • Molasses
  • Octopus (cooked)
  • Tofu (firm)
  • Whey powder
  • Chilli pepper (hot)
  • Chickpeas
  • Bananas
  • Buckwheat (toasted)
  • Potato (baked with skin)
  • Garlic
  • Sweet potato (baked)
  • Kale
  • Summer squash
  • Green bell peppers
  • Lima beans
  • Leeks (cooked)
  • Collards (frozen, cooked)
  • Bulgar (cooked)
  • Edamme/soybeans (green, cooked)
Body Systems Supported
  • Involved in metabolism as a coenzyme
  • Transfers carbon dioxide to support breaking down food into energy
Food Sources
  • Beef liver
  • Eggs (cooked)
  • Salmon
  • Yeast
  • Bananas
  • Avocados
  • Pork
  • Sweet potato
  • Sardines
  • Raspberries
  • Walnuts
  • Peanuts
  • Mushrooms
  • Cauliflower
  • Milk
Body Systems Supported
  • Helps the body convert carbohydrates into glucose to produce energy for the body
Food Sources
  • Baker’s yeast
  • Chicken liver (cooked)
  • Wheat germ
  • Sunflower seeds
  • Black-eyed peas
  • Edamme/soybeans (green, cooked)
  • Lentils
  • Soybeans (sprouted)
  • Shiitake mushrooms (dried)
  • Asparagus
  • Romaine lettuce
  • Basil
  • Rye bread
  • Chestnuts
  • Beets
  • Broccoli (raw)
  • Walnuts
  • Tahini/sesame butter
  • Globe artichokes
  • Hazelnuts
  • Flaxseed (ground)
  • Wheat bread
  • Avocado
  • Blue mussels
  • Green peas
  • Okra
  • Alaska king crab
  • Mango
  • Cauliflower
  • Orange
  • Celery
  • Leeks (raw)
  • Cantaloupe
  • Tea (black, brewed)
  • Parsley (fresh)
Body Systems Supported
  • Needed to form red blood cells and DNA
  • Key player in the function and development of brain and nerve cells
Food Sources
  • Shellfish (clams, mussels, oysters, cooked)
  • Beef liver (cooked)
  • Fish (mackeral, tuna, wild salmon, cooked)
  • Alaskan king crab (cooked)
  • Whelk (cooked)
  • Beef steak (lean, cooked)
  • Emu (cooked)
  • Ostrich (cooked)
  • Sweet whey (dried)
  • Venison (cooked)
  • Scallops (cooked)
  • Rice milk
  • Buttermilk
  • Turkey (cooked)
  • Swiss cheese
  • Eggs
  • Chicken (cooked)
Body Systems Supported
  • Used in the formation and maintenance of collagen
  • Helps prevent oxidation of water-soluable molecules that could create free radicals
  • Protects vitamin A and some of the B vitamins from oxidation
  • May reduce the toxicity of the heavy metals lead, mercury, and arsenic
Food Sources
  • Acerola cherry
  • Rose hips
  • Kiwi fruit
  • Broccoli
  • Oranges
  • Strawberries
  • Green chillies
  • Guavas
  • Black currants
  • Sweet bell peppers
  • Kale
  • Jalapeno peppers
  • Parsley
  • Garden cress
  • Scotch/curly kale
  • Lychees
  • Red chillies
  • Kohlrabi
  • Papaya
  • Snow peas
  • Corriander seeds
  • Ground saffron
  • Elderberreis
  • Dandelion greens
  • Grapefruit
  • Starfruit
  • Tomatoes
  • Thyme

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