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Vitamin and mineral Guide
Vitamin and Minerals Guide

Vitamin A (retinol, carotene) 

Helps growth and repair of body tissue, immune functions, night vision

Best sources: eggs, dark green & yellow vegetables & fruits, low fat dairy products, liver.

Vitamin B-1 (Thiamine) 

carbohydrate metabolism appetite maintenance, nerve function, growth & muscle tone

Best sources: wheat germ, port, whole & enriched grains, dried beans, seafood

Vitamin B-2 (Riboflavin) 

Carbohydrate, fat & protein metabolism, needed for cell respiration, mucous membranes 

Best sources: low-fat milk products, green leafy vegetables, whole & enriched grains, beef, lamb eggs

Vitamin B-6 (pyridoxine) 

Carbohydrate & protein metabolism, formation of antibodies, red blood cells, nerve function

 Best sources: fish, poultry, lean meat, whole grains, potatoes

Vitamin B-12 (cobalamin) 

Carbohydrate, fat & protein metabolism, maintains nervous system, blood cell formation

 Best sources: lean beef, fish poultry, eggs, lowf at & nonfat milk

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carbohydrate, fat & protein metabolism, formation of fatty acids, utilization of B vitamins

Best sources: egg yolk, meat, low-fat & nonfat milk, dark green vegetables; also made by microorganisms in intestinal tract.

Niacin (Vitamin B3)

Carbohydrate, fat & protein metabolism, health of digestive system, blood circulation, nerve function, appetite

 Best sources: poultry, fish, whole & enriched grains, dried beans & peas

Vitamin C (ascorbic acid) 

Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums

Best sources: itrus fruits, tomatoes, melons, berries, green & red peppers, broccoli

Vitamin D (cholecalciferol) 

Calcium & phosphorus metabolism (bone & teeth formation)

 Best sources: egg yolk, fatty fish, fortified milk; also made in skin exposed to sunlight

Vitamin E (tocopherol) 

Protects cell membranes & red blood cells from oxidation, may be active in immune function

Best sources: vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

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Folic Acid

Red blood cell formation, protein metabolism, growth & cell division

Best sources: green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts.

Vitamin K

Formation of blood clotting agents & bone

Best sources: green leafy vegetables, cereal egg yolk

Pantothenic Acid

Converts nutrients into energy, vitamin utilization, nerve function

Best sources: most plant & animal foods, especially lean meats, whole grains, legumes



Support of bones, teeth, muscle tissue, regulates heartbeat, muscle action, nerve function, blood clotting

Best sources: low-fat or nonfat milk products, calcium fortified orange juice & soy milk, salmon with bones, green leafy vegetables


Needed for glucose metabolism, increases effectiveness of insulin, muscle function

Best sources: cheese, whole grains, meat, peas, beans


Formation of red blood cells, pigment, needed fro bone health

Best sources: nuts, dried beans, oysters, cocoa powder

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Function of thyroid glad, which controls metabolism

Best sources:  seafood, oxidized salt


Formation of hemoglobin in blood & myoglobin in muscle, which supply oxygen to cells

Best sources: meat, fish, poultry, organ meats, beans, whole & enriched grains, green leafy vegetables


Enzyme activation, nerve & muscle function, bone growth

Best sources: nuts, green vegetables, whole grains, beans


Bone growth & development, sex hormone production, cell function

Best sources: nuts, whole grains, vegetables, fruits, tea, coffee, bran

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Bone development, carbohydrate, fat & protein utilization

 Best sources: meat, poultry, fish, eggs, lowfat milk products, beans, whole grains


Fluid balance, control activity of heart muscle, nervous system

Best sources: vegetables, fruits, beans, bran cereal, low-fat milk products


Fights cell damage from oxidation

Best sources: seafood, lean meat, grains, eggs, chicken, garlic


Taste & smell sensitivity, regulation of metabolism, aids in healing

Best sources: lean meat, eggs, seafood, whole grains, lowfat milk products

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