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