Vitamins and Minerals - what they do and the best food sources

Vitamins

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B1 (thiamin)

Supports energy metabolism and nerve function

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

B2 (riboflavin)

Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

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B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

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Biotin

Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

widespread in foods

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Pantothenic Acid

Supports energy metabolism

widespread in foods

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B6 (pyridoxine)

Amino acid and fatty acid metabolism, red blood cell production

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

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Folate

Supports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

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B12

Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

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C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

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A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

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D

Promotes bone mineralization

self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish

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E

Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

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K

Synthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

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Sodium

Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats

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Chloride

Maintains fluid and electrolyte balance, aids in digestion

salt, soy sauce, milk, eggs, meats

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Potassium

Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk

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Calcium

Formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

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Phosphorus

Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)

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Magnesium

Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut

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Iron

Part of the protein hemoglobin (carries oxygen throughout body's cells)

artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver

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Zinc

A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus

spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese

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Selenium

Antioxidant. Works with vitamin E to protect body from oxidation

seafood, meats and grains

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Iodine

Component of thyroid hormones that help regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese

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Copper

Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes

meats, water

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Manganese

Facilitates many cell processes

widespread in foods

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Fluoride

Involved in the formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood

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Chromium

Associated with insulin and is required for the release of energy from glucose

vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts

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Molybdenum

Facilitates many cell processes

legumes, organ meats"
-- Vitamins and Minerals - what they do and the best food sources