|
Vitamin / Mineral |
Function |
Natural Sources |
|
Vitamin A |
Prevents night blindness
Promotes healthy eye function
Keeps skin, hair, and nails healthy
Helps
ward off bacterial infection
|
Green,
yellow, or orange vegetables
Cantaloupe
Apricots
Sweet
potatoes
|
|
Vitamin
B6 |
Carbohydrates
and protein metabolism
Helps
form red blood cells
Proper
nerve function
|
Bananas
Meats,
poultry, fish
Potatoes
Broccoli
Cereals
and grains
|
|
Vitamin
B12 |
Proper
nerve function
Helps
form red blood cells
Builds
genetic material
|
Meats,
poultry, fish
Milk
Eggs
Vegans
may need supplementation
|
|
Folic
Acid |
DNA
and RNA synthesis
Helps
form red blood cells
Important
in growth and development
Helps
prevent birth defects
|
Orange
and grapefruit juice
Green
leafy vegetables
Poultry
Supplement
recommended for pregnancy
Dried
beans
|
|
Vitamin
C |
Promotes healing of cuts and wounds
Helps resist infection
Keeps gums healthy
Strengthens blood vessel walls
|
Citrus fruits (oranges, grapefruit)
Strawberries
Cantaloupe
Green
or red peppers
Broccoli
|
|
Vitamin E |
Helps form red blood cells, muscles, and other tissues
Antioxidant
|
Seeds and nuts
Seafood
Eggs
Oils
|
|
Calcium |
Helps build strong bones and teeth
Involved in muscle contractions and nerve function
|
Milk
and milk products (yogurt, cheese)
Tofu
Broccoli
Calcium fortified orange juice
Some fortified cereals
|
|
Chromium |
Works with insulin for proper glucose metabolism |
Egg yolks
Meat
Whole grains
Cheese
|
|
Iron |
Helps
carry oxygen to body tissues including muscle |
Red meat, seafood, and fish
Dried apricots
Dried beans
Fortified cereals
Supplement recommended for pregnancy |
|
Phosphorus |
Works with calcium to build and maintain bones and teeth
Helps
convert food to energy
|
Dairy
products
Egg
yolks
Meat,
poultry, fish
Legumes
Soft drinks
|
|
Potassium |
Vital
for muscle contractions and nerve transmission
Important
for heart and kidney function
Helps
regulate fluid balance and blood pressure
|
Milk
and yogurt
Many
fruits and vegetables (especially oranges, bananas, and potatoes)
|
|
Zinc |
Important
in function of many enzymes
Wound
healing
|
Seafood
Meats
Eggs
Whole
grains
|
