The Natural Iguana
What you need to know!
VITAMIN A
(Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoids, “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Iguanas have been shown to acquire their vitamin A sources from polar xanthophyll's secondary plant compounds.
Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts
Sources of beta carotene:
sweet potatoes carrots, pumpkins, squash, spinach, mangoes, turnip greens, swiss chard, mustard greens Beet Greens.
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THIAMIN
(vitamin B1)Helps convert food into energy. Needed for healthy skin, muscles, and brain.
Good sources of Thiamin.
Asparagus, Acorn Squash, Garden Peas Soy Beans, Navy Beans Pinto Beans, Lima Beans.
RIBOFLAVIN
(vitamin B2)Helps convert food into energy. Needed for healthy skin, hair, blood, and brain
Sources of Riboflavin: Spinach, Beet Grees, Asparagus, Apple with skin, Kindey Beans, Tomatoes, Broccoli, other leafy vegetables
NIACIN
(vitamin B3, nicotinic acid)Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system
Sources of Niacin: Mushrooms, Asparagus, Sweet Potatoes, leafy green vegetables.
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PANTOTHENICACID
(vitamin B5)Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Sources of Pantotheniacid:
Broccoli, Tomatoes, Leafy Green vegetables.
VITAMINB6
(pyridoxal, pyridoxine, pyridoxamine)Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function
Sources of vitamin Vitamin B6: Leafy Green vegetables, Banana, Starchy vegetables, carrot, squash, sweet potatoe.
Vitamin B12
(cobalamin)Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells
Sources of vitamin B12: Leafy Green vegetables. (some cerials)
BIOTIN
Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair
Sources of Biotin: Soybeans, Carrots, Tomatoes, Leafy Vegetables.
VITAMIN C
(ascorbic acid)Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
Sources of Vitamin C:
Leafy Greens, Plants, broccoli, bell peppers, spinach, strawberries, blueberries tomatoes, Brussels sprouts.
CHOLINE
Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats
Sources of Choline: Collard Greens, Spring Greens, Alfalfa, Arugula, Packchoi, Cabbages, Dandelions.
VITAMIN D
(calciferol)Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures
Sources of Vitamin D (UVB) Sunlight. Mushrooms, Greens supplmentation.
VITAMIN E
(alpha-tocopherol)Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease. Supplements may protect against prostate cancer
Sources of Vitamin E.: Leafy green vegetables, Wide variety of Fruits, and root vegetables.
FOLIC ACID
(folate, folacin)Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.
Sources of Folic Acid: asparagus, okra, spinach, turnip greens, broccoli + leaves, legumes like black-eyed peas and chickpeas.
VITAMIN K
(phylloquinone, menadione)Activates proteins and calcium essential to blood clottingMay help prevent hip fractures.
Sources of Vitamin K: Mustard Greens Spinach broccoli, sprouts, kale, collards, and other green vegetables.
CALCIUM
Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure
Sources of Calcium: Leafy Green Vegetables, Plants, herbs Weeds, fruits such as Opuntia, blackberries, Figs, Broccoli.
CHLORIDE
Balances fluids in the body. A component of stomach acid, essential to digestion.
Sources Of Chloride: Endive, Escarole, Broccoli, Egg Plant, Marrow, Leeks, Carrots, Turnip, Fancy Lettuces.
CHROMIUM
Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose
Sorces Of Chromium. Romaine, Broccoli, Green Beans.
COPPER
Plays an important role in iron metabolism. Helps make red blood cells
FLUORIDE
Encourages strong bone formation. Keeps dental cavities from starting or worsening
Sources of Fluoride: Lettuces, Raddishes, Cucumber, Carrots Peaches, Plumbs Strawberries.
IODINE
Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder
Sources of Iodeine. Kelp, Swiss Chard, Spinach, Cranberries, WaterCress, Beet Greens.
IRON
Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones
Sources of Iron. Lentils, kidney beans and tofu. Sprouted beans and seeds such as aduki beans, alfafa and sunflower sprouts. Cereals and products such as breakfast cereals and bread. Green leafy vegetables including spinach, kale and cabbage and also broccoli.
MAGNESIUM
Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.
Sources of Magensium: Dark Leafy Green Vegetables, fruits such as Bananna..
MANGANESE
Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates.
Sources of Maganese: Legume family members such as Winged Beans, Kidney beans, chickpeas, sugar snap Peas, Runner Beans.
MOLYBDENUM
Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death.
Sources: Legumes such as beans, lentils and peas as well as cereals and leafy vegetables +plants are considered good sources of molybdenum.
PHOSPHORUS
Helps build and protect bones and teethPart ofDNA and RNA.Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells
Sources of Phosphorus:
Most root vegetables, + fruits, shoots, and sprouts.
POTASSIUM
Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones
Sources of Potassium: Dark leafy greens, potatoes, squash varieties, Bannans.
SELENIUM
Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity.
Sources of Selenium: Leafy Greens, soybeans, lima beans or pinto beans, asparagus, mushrooms, garbanzo beans or black-eyed peas.
SODIUM
Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractionsImpacts blood pressure; even modest reductions in salt consumption can lower blood pressure
Sources of Sodium:
celery beets +leaves, carrots, kelp, turnips, swedes beet greens, spinach, collards, rocket and chard
SULFUR
Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails
Sources of Sulfur: Protein-rich foods (legumes, alfalfa, spinach, sprouts, young leaves and shoots.
ZINC
Helps form many enzymes and proteins and create new cellsFrees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration
Sources of Zinc: beans, root vegetables, brassicas, plants, herbs.