The Natural Iguana

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.