Vitamins and Minerals, Sources and Functions

Vitamin	Best Sources	Function
A Retinol Carotene 800-1000mcg	Eggs, dark green and yellow vegetables and fruits, lowfat dairy products, liver	Growth and repair of body tissue, immune functions, night vision
B-1 Thiamin 1.0-1.5mg	Wheat germ, pork, whole and enriched grains, dried beans, seafood	Carbohydrate metabolism, appetite maintenance, nerve function, growth and muscle tone
B-2 Riboflavin 1.2-1.7mg	Lowfat milk products, green leafy vegetables, whole and enriched grains, beef, lamb, eggs	Carbohydrate, protein and fat metabolism, needed for cell respiration, mucous membranes
B-6 Pyridoxine 1.6-2.0mg	Fish, poultry, lean meat, whole grain, potatoes	Carbohydrate and protein metabolism, formation of antibodies, red blood cells, nerve function
B-12 Cobalamin 2.0mcg	Lean beef, fish, poultry, eggs, lowfat and nonfat milk	Carbohydrate, fat and protein metabolism, maintains nervous system, blood cell formation
Biotin (No RDA)	Egg yolk, meat, lowfat and nonfat milk, dark green vegetables; also made by microorganisms in intestinal tract	Carbohydrate, protein and fat metabolism, formation of fatty acids, utilization of B vitamins
Folic Acid 200-400mcg	Green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts	Red blood cell formation, protein metabolism, growth and cell division
Niacin 13-19mg	Poultry, fish, whole and enriched grains, dried beans and peas	Carbohydrate, protein and fat metabolism, health and digestive system, blood circulation, nerve function, appetite
Pantothenic Acid (No RDA)	Most plant and animal foods, especially leans meats, whole grains, legumes	Converts nutrients into energy, vitamin utilization, nerve function
C Ascorbic Acid 60mg	Citrus fruits, tomatoes, melons, berries, green and red peppers, broccoli	Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums
D Cholecalcoferol 5-10mcg 200-400 IU	Egg yolk, fatty fish, fortified milk, also made in skin exposed to light	Calcium and phosphorus metabolism (bone and teeth formation)
E Tocopherol 8-10mg	Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans	Protects cell membranes and red blood cells from oxidation, may be active in immune function
K 60-80mcg	Green leafy vegetables, cereal, egg yolk	Formation of blood clotting agents and bone

Mineral	Best Sources	Functions
Calcium 800-1500mg	Lowfat or nonfat milk products, calcium fortified orange juice and bread, salmon with bones	Support of bone, teeth, muscle tissue, regulates heart beat, muscle action, nerve functions, blood clotting
Chromium (No RDA)	Cheese, whole grains, meats, peas, beans	Needed glucose for metabolism (energy), increases effectiveness of insulin, muscle function
Copper (No RDA)	Nuts, dried beans, oysters, cocoa powder	Formation of red blood cells, pigment, needed for bone health
Iodine 150mcg	Seafood, iodized salt	Function of thyroid gland, which controls metabolism
Iron 10-15mg	Meat, fish, poultry, organ meats, beans, whole and enriched grains, green leafy vegetables	Formation of hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells
Magnesium 280-350mg	Nuts, green vegetables, whole grains, beans	Enzyme activation, nerve and muscle function, bone growth
Phosphorus 800-1200mg	Meat, poultry, fish, eggs, lowfat milk products, beans, whole grains	Bone development, carbohydrate, protein and fat utilization
Potassium (No RDA)	Vegetables, fruits, beans, bran cereal, lowfat milk products	Fluid balance, controls activity of heart muscle, nervous system
Selenium 55-70mcg	Seafood, lean meat, grains, eggs, chicken, garlic	Fights cell damage from oxidation
Zinc 12-15mg	Lean meat, eggs, seafood, whole grains, lowfat milk products	Taste and smell sensitivity, regulation of metabolism, aids in healing