Vitamins

  • Vitamin A
    • Functions: night vision, growth and repair of tissues, immune system functions
    • Sources: eggs, dark green and yellow fruits and vegetables, dairy products, liver
  • Vitamin C
    • Functions: wound healing, collagen maintenance, infection resistance, essential for healthy gums and blood vessels
    • Sources: citrus fruits, tomatoes, melons, berries, green and red peppers, broccoli
  • Vitamin D
    • Functions: bone and tooth formation
    • Sources: egg yolk, fatty fish, milk synthesized in skin when exposed to sunlight
  • Vitamin E
    • Functions: free radical scavenger, immune system function
    • Sources: vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans
  • Vitamin K
    • Functions: blood clotting, bone metabolism
    • Sources: green leafy vegetables, beef liver
  • Thiamin (B1)
    • Functions: carbohydrate metabolism, appetite regulation, nervous system functions, growth
    • Sources: wheat germ, pork, whole and enriched grains, dried beans, seafood
  • Riboflavin (B2)
    • Functions: carbohydrate, fat and protein metabolism, mucous membranes
    • Sources: dairy products, green leafy vegetables, whole and enriched grains, beef, lamb, eggs
  • Niacin
    • Functions: carbohydrate, fat and protein metabolism, maintenance of the GI system, blood circulation, nerve function, appetite regulation
    • Sources: meat, fish, whole and enriched grains, beans, nuts, peas
  • Vitamin B6
    • Functions: carbohydrate and protein metabolism,
    • formation of antibodies and red blood cells
    • nerve function
    • Sources: fish, poultry, lean meat, whole grains, potatoes,
  • Folate/Folic Acid
    • Functions: red blood cell formation, protein metabolism, cell division and growth,
    • Sources: green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts
  • Vitamin B12
    • Functions: carbohydrate, fat and protein metabolism, maintenance of the nervous system, blood cell formation
    • Sources: beef, fish, poultry, eggs, dairy products
  • Pantothenic Acid
    • Functions: energy production, vitamin utilization, nerve function
    • Sources: plant and animal foods, whole grains, legumes
  • Biotin
    • Functions: carbohydrate, fat and protein metabolism, fatty acid production, B vitamin utilization
    • Sources: egg yolk, meat, dairy products, dark green vegetables
  • Choline
    • Functions: cardiovascular and brain function, cellular membrane composition and repair
    • Sources: beef liver, egg yolks, peanuts, sunflower seeds

Minerals

  • Calcium
    • Functions: essential for healthy bones and teeth, regulates muscle action, nerve function, blood clotting
    • Sources: dairy products, calcium fortified orange juice, green leafy vegetables
  • Chromium
    • Functions: essential for glucose metabolism, increases effectiveness of insulin, muscle function
    • Sources: cheese, whole grains, meat, peas, beans
  • Copper
    • Functions: formation of red blood cells, pigment, essential for bone health
    • Sources: nuts, dried beans, oysters, cocoa
  • Fluoride
    • Functions: hardens tooth enamel, decreases cavities
    • Sources: fluoridated water, toothpaste
  • Iodine
    • Functions: essential for thyroid gland function
    • Sources: seafood, iodized salt
  • Iron
    • Functions: formation of hemoglobin
    • Sources: meat, fish, poultry, organ meats, beans, whole and enriched grains, green leafy vegetables
  • Magnesium
    • Functions: enzyme activation, nerve and muscle function, bone growth
    • Sources: nuts, green vegetables, whole grains, beans
  • Manganese
    • Functions: bone growth and development, sex hormone production, cell function
    • Sources: nuts, whole grains, vegetables, fruits, tea, coffee, bran
  • Molybdenum
    • Functions: kidney and liver function, essential in the storage of iron, growth
    • Sources: meats, whole grain, peas, beans, green leafy vegetables
  • Phosphorus
    • Functions: bone development, carbohydrate, fat and protein utilization
    • Sources: meat, poultry, fish, eggs, dairy products, beans, whole grains
  • Selenium
    • Functions: fights cell damage
    • Sources: seafood, lean meat, grains, eggs, chicken, garlic
  • Zinc
    • Functions: regulation of metabolism, aids in healing
    • Sources: meat, eggs, seafood, whole grains, dairy products
  • Potassium
    • Functions: fluid balance, controls activity of the heart, nervous system function
    • Sources: vegetables and fruits, beans, bran, dairy products
  • Sodium
    • Functions: fluid balance, transmission of nerve impulses
    • Sources: salt
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