Nutrients | Health benefits | Herb/Herbal product | References |
---|---|---|---|
Fat-soluble vitamins | |||
Vitamin A | Acts as antioxidant, useful for growth, development, and eye sight vision, helps in prevention and treatment of cancers and skin disorders | Aamaranth, spinach, sweet potatoes, carrots, pumpkins, yellow maize, mangoes papayas | [69] |
Vitamin D | Useful for bones and teeth development, helps in absorption of calcium from the body | Solanum lycopersicum, S. tuberosum, Cucurbita pepo, S. glaucophyllum, Nicotiana glauca, Cestrum diurnum, Medicago sativa, Trisetum flavescens, Capsicum annuum | [70] |
Vitamin E | Acts as antioxidant, helps in formation of blood cells, lungs, muscles and nerve tissue, it also boosts immunity | Nuts, spinach, whole grains, olive oil, sunflower oil, coconut, maize, palm, soybean, wheatgerm | [71] |
Vitamin K | Helps in clotting of blood | Kiwifruit, avocado, broccoli, green grapes, and lettuce | [72] |
Water-soluble vitamins | |||
Vitamin C | Acts as antioxidant, maintains healthy bones, teeth and gums, helps in wound healing and cold | Herbal teas and tinctures from rose hips, pine needles, and tree barks | [73] |
Vitamin B1 | Helps in conversion of food into energy, useful in neurologic functions | Whole grain cereals (e.g., brown rice and bran), nuts, dried beans, peas, and soybeans | [74] |
Vitamin B3 | Helps in conversion of food into energy, useful in brain functions | Peanuts, coffee, beans, barley, wheat, rice, potato, soybean, maize | [75] |
Vitamin B6 | Helpful in production of essential proteins and convert protein in to energy | Legumes, nuts, bananas, potatoes | [76] |
Vitamin B12 | Helps in production of cells genetic material, aids in formation of red blood cells (RBCs), brain functions, and synthesis of amino acids, helps in metabolism of biomolecules | Boletus sp., Macrolepiota procera, Pleurotusos treatus, Morchella conica, Craterellus cornucopioides, Cantharellus cibarius, Lentinul aedodes, Hericium erinaceus | [77] |
Folic acid | Helps in production of cells genetic material, first trimester of pregnancy, helps in formation of RBCs, protects body from heart diseases | Leafy vegetables, legumes, citrus fruits | [76] |
Pantothenic acid | Helps in synthesis of cholesterol, acetylcholine steroids and fatty acids | whole grain cereals, broccoli | [76] |
Minerals | |||
Calcium | Helps in strengthening bones and teeth, nerve conduction, functionality of muscle and glands | Orange juice, spinach, soybean, carrots, potato | [78] |
Iron | Helps in production of energy production, carrying oxygen to tissues | Cereals, pulses, legumes, fruits, and St John's wort (flowers and leaves), sage (leaves), chamomile (flowers), mint (leaves) and nettle (leaves) | |
Magnesium | Helps in nerve conduction and muscle function, formation of bone, prevention of premenstrual syndrome | St John's wort (flowers and leaves), sage (leaves), chamomile (flowers), mint (leaves) and nettle (leaves) | [80] |
Phosphorous | Strengthening strong bones and teeth, formation of cells genetic material, production and storage of energy | Margarine oil, corn oil, peanut oil, beans, lentils, rice, maize flour, cornflakes | [81] |
Trace elements | |||
Chromium | Helps in conversion of fats and carbohydrate into energy along with insulin | Aniseed, basil, cinnamon, garlic, laurel, mint, mustard, nutmeg, onion, oregano, parsley, paprika, pepper, pepper, saffron, thyme, vanilla | [82] |
Cobalt | Helps in production of vitamin B12 | legumes, spinach, cabbage, lettuce, beet greens, and figs. | [83] |
Copper | Helps in formation of hemoglobin and production of collagen, maintains heart functions, helps in energy production and iron absorption from body | Potentilla anserina, Mentha arvensis, Achillea millefolium, Comarum palustre, Lysimachia vulgaris, and Lycopus europaeus | [84] |
Iodine | Maintains thyroid gland functioning | Fruit, berries, nuts, seeds, potatoes | [85] |
Zinc | Aids in reproduction of cells, growth and development in children, helpful in wound healing, generation of sperm and testosterone | St John’s wort (flowers and leaves), sage (leaves), chamomile (flowers), mint (leaves) and nettle (leaves) | [80] |
Vitamin-like compounds | |||
Biotin | Regulation of several metabolic functions | Almonds, peanuts, walnuts, pecans, avocado, sweet potatoes and cauliflower | [86] |
L-carnitine | Helps in oxidation of fatty acids, excretion of organic acid and help in oxidative phosphorylation | Avocado and asparagus | [87] |
Choline | Helps in treatment of fatty liver and disturbed fat metabolism | Wheat germ, bacon, dried soybeans, Mustard seed, tomato | [88] |
Vitamin F | Helps in development of various membranes and synthesis of prostaglandins, leukotrienes, and fatty acids | Flaxseed, hemp oil, soya oil, canola oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, walnuts, sesame seeds, and avocados | [89] |
Inositol | Helps in transportation of amino acid, potassium, and sodium | High-bran cereals, fruit, nuts, and beans | [90] |