Vitamins and Minerals
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Vitamins and Minerals
VITAMINS
Vitamin A(Retinol) / Vitamin A is found in milk, eggs, and dark orange and green vegetables. / Vitamin A prevents eye problems and promotes a healthy immune system.
Vitamin C
(Ascorbic acid) / Vitamin C is found in red berries, kiwi, red and green bell peppers, tomatoes, spinach, broccoli, and orange and grapefruit juice. / Vitamin C forms collagen, a tissue that holds cells together. It helps the body absorb iron and calcium. It is essential in healthy bones, teeth, gums, and blood vessels.
Vitamin D
(Cholecalciferol) / Your body makes vitamin D with sunlight. You can also get it from egg yolks, fish oils, and milk. / Vitamin D strengthens bones by helping the body absorb calcium.
Vitamin E
(Tocopherol) / Vitamin E is found in vegetable oils, nuts, and green leafy vegetables. / Vitamin E is an antioxidant that helps individual cells live longer and protects cells from damage, especially red blood cells.
Vitamin K
(Phylloquinone) / Vitamin K is found in green, leafy vegetables; milk; liver. It’s also made by the bacteria in our intestines. / Vitamin K aids in blood clotting.
Vitamin B1
(Thiamine) / Thiamin is found in fortified cereals, breads, pasta, meat, and fish. / Thiamin helps convert carbohydrates into energy and is necessary for the heart and muscles to work properly.
Vitamin B2
(Riboflavin) / Riboflavin is in meat, eggs, legumes (peas and lentils), nuts, green leafy vegetables, broccoli, and asparagus. / Riboflavin turns carbohydrates into energy and produces red blood cells, and helps with vision.
Vitamin B3
(Niacin) / Niacin is in red meat, poultry, fish, fortified cereal, and peanuts. / Niacin helps the body turn food into energy. It helps maintain healthy skin.
Vitamin B5
(Pantothenic acid) / Pantothenic Acid (pantothen = “from everywhere” in Greek) is in meats, whole grains, vegetable, and just about every food! / Pantothenic acid is important in helping to metabolize foods to be used for energy.
Vitamin B6
(Pyridoxine) / Vitamin B6 is found in potatoes, bananas, beans, seeds, and nuts. / Vitamin B6 is important for normal brain and nerve function.
Vitamin B7
(Biotin) / Biotin is found in small amount in a wide variety of food sources. / Biotin is important in helping to metabolize foods to be used for energy.
Vitamin B9
(Folate or folic acid) / Folate is in dried beans and other legumes, green leafy vegetables, asparagus, oranges, and poultry. / Folate helps the body make red blood cells. It is also needed to make DNA.
Vitamin B12
(Cobalamin) / Vitamin B12 is in fish, red meat, poultry, milk, cheese, and eggs. / Vitamin B12 makes red blood cells, and it is important for nerve cell function.
MINERALS
Calcium / Calcium is found in milk and other dairy products. / Calcium develops strong bones and teeth.Iron / Iron is found in lean red meat, pork, fish, and chicken, and also in some leafy green vegetables and beans. / Iron helps red blood cells carry oxygen to all parts of the body.
Magnesium / Magnesium is found in whole grains, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, broccoli, and shrimp. / Magnesium helps muscles and nerves function. It also helps the body create energy and make proteins.
Phosphorus / Phosphorus is found in dairy products, meats, and fish. / Phosphorus is part of every cell in the body and helps cells function normally. It also builds bones.
Sodium / Sodium is found in virtually every processed food and is added for flavoring and preservation. It occurs naturally in seafood and cheese. / Sodium works with potassium to regulate fluidbalance. It also is responsible for nerve and musclefunction.Too much sodium raises blood pressure.
Potassium / Potassium is found in broccoli, potatoes, green leafy vegetables, citrus fruits, and bananas. / Potassium helps the body keep a balance of water in the blood and body tissues.
Zinc / Zinc is found in lean red meat, poultry, nuts, dried beans, and milk and other dairy products. / Zinc keeps your immune system strong and helps heal wounds.
Copper / Oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet. / Copper, along with iron, helps in the formation of red blood cells. It also helps in keeping the blood vessels, nerves, immune system, and bones healthy.
Manganese / Manganese is a mineral that is found in several foods including nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. / Manganese is an important mineral in a wide range of chemical reactions in cells
Selenium / Plant foods are the most common dietary sources of selenium. How much selenium is in the vegetables you eat depends on how much of the mineral was in the soil where the plants grew.Fish, shellfish, red meat, grains, eggs, chicken, liver, and garlic are all good sources of selenium. / Selenium helps make antioxidant enzymes which play a role in preventing cell damage. Selenium seems to stimulate antibodies after you receive a vaccination. Selenium may improve the production of sperm.