| Mineral |
Food Sources |
Body Function |
| Vitamin
A |
Fortified milk, eggs, cheese, liver, fish oil, carrots,
margarine. |
Growth; night vision; protects the linings of the
digestive, urinary and respiratory tracts; antioxidant. |
| Vitamin D |
Fortified milk, oily fish, egg yolks. |
Helps absorb
calcium and phosphorus for healthy bones and teeth. |
| Vitamin E |
Vegetable oils, nuts, seeds, wheat germ, green leafy
vegetables. |
Helps form blood cells; antioxidants. |
| Vitamin K |
Spinach, Broccoli, milk, eggs, cereals. |
Help blood to clot. |
| Vitamin B1 |
Pork, seeds, nuts, fortified bread, cereals, yeast
extract. |
Needed for muscles and nervous system to function; aids
digestion. |
| Vitamin B2 |
Milk, yogurt, meat, nuts, green leafy vegetables, whole
grains, lentils. |
Aids hormone production; keeps eyes, skin and nerves
healthy. |
| Vitamin B3 |
Meats, fish, whole grains, nuts. |
Needed for production of some hormones; forming red blood
cells; converting food to energy. |
| Vitamin B5 |
Nuts, yeast extracts, organ meats, wheat germs. |
Helps release energy from food, helps from antibodies.
|
| Vitamin B6 |
Chicken, fish, eggs, brown rice, bananas, whole grains.
|
Helps formation of red blood cells and making of proteins;
fights infection. |
| Vitamin B8 |
Cheese, beef liver, cauliflower, eggs, mushrooms, chicken
breasts, salmon, spinach |
Healthy immune system, needed for healthy hair, helps in
keeping skin and nervous system better. |
| Vitamin B9 |
Fortified cereals, dark green leafy vegetables, fruits,
yeast extracts, fortified bread. |
Helps from new cells; helps prevent birth defects in fetus
and may reduce risk of miscarriage. |
| Vitamin B12 |
Meat, fish, cheese, eggs, milk. |
Helps formation of red blood cells; maintenance of nervous
system. |
| PABA |
Brewer's yeast, liver, whole grains and eggs |
Improve the protein used in the body, helps formation of
red blood cells; promotes healthy hair, skin. |
| Vitamin
C |
Citrus fruits, green vegetables, fortified cereals,
potato's. |
Needed for healthy skin; fights cell damage, particularly
during stress and illness; antioxidant. |
| Biotin |
Whole grain bread, yeast extract, brown rice, dairy
products. |
Promotes healthy hair, skin and nerves; helps produce
energy. |
