Functions of Vitamins & Minerals
Functions of Vitamins and Minerals
Supplement Database – Vitamin and Minerals
- 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