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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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Biotin
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
Minerals
Calcium
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
Chromium
Needed
for glucose metabolism, increases
effectiveness of insulin, muscle
function
Best
sources: cheese, whole grains, meat,
peas, beans
Copper
Formation
of red blood cells, pigment, needed fro
bone health
Best
sources: nuts,
dried beans, oysters, cocoa powder
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Iodine
Function
of thyroid glad, which controls
metabolism
Best
sources: seafood,
oxidized salt
Iron
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
Magnesium
Enzyme
activation, nerve & muscle function,
bone growth
Best
sources: nuts,
green vegetables, whole grains, beans
Manganese
Bone
growth & development, sex hormone
production, cell function
Best
sources: nuts, whole grains, vegetables,
fruits, tea, coffee,
bran
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Phosphorus
Bone
development, carbohydrate, fat &
protein utilization
Best
sources: meat,
poultry, fish, eggs, lowfat milk
products, beans, whole grains
Potassium
Fluid
balance, control activity of heart
muscle, nervous system
Best
sources: vegetables,
fruits, beans, bran cereal, low-fat milk
products
Selenium
Fights
cell damage from oxidation
Best
sources: seafood,
lean meat, grains, eggs, chicken,
garlic
Zinc
Taste
& smell sensitivity, regulation of
metabolism, aids in healing
Best
sources: lean
meat, eggs, seafood, whole grains,
lowfat milk products
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