| Vitamins | ||
|---|---|---|
| Nutrient | Function in Body | Diet Source |
| Vitamin A | Needed for normal vision in dim light; prevents eye diseases; needed for growth of bones and teeth | Liver, fish liver oils, butter, carrots, spinach, cantaloupe, sweet potatoes |
| Vitamin B1 (thiamin) | Helps body digest carbohydrates; needed for normal functioning of nervous system | Enriched or whole-grain cereals, pastas, peas, nuts, beans, meats |
| Vitamin B2 (riboflavin) | Helps body release energy to cells; promotes healthy skin and eyes | Liver, milk, yogurt, cottage cheese, eggs, leafy vegetables |
| Vitamin B3 (niacin) | Promotes healthy skin, nerves, and digestion; helps the body use carbohydrates | Liver, peanuts, chicken, salmon, tuna |
| Vitamin B6 (pyridoxine) | Helps form red blood cells; helps body use protein, fat, and carbohydrate | Liver, meat, fish, poultry, peanuts |
| Vitamin B12 (cobalamin) | Maintains nervous system; needed to form red blood cells | Liver, meat, eggs, shellfish |
| Vitamin C | Speeds healing of wounds and bones; increases resistance to infection; needed to form collagen | Citrus fruits, melons, strawberries, green pepper, broccoli, brussels sprouts, turnip greens |
| Vitamin D* | Helps body use calcium and phosphorus; needed for strong bones and teeth | Fortified milk, fish liver oils, fish, egg yolks |
| Vitamin E | Natural antioxidant, reduces cholesterol buildup; needed for use of vitamin A; helps body form and use red blood cells and muscles | Vegetable oils, margarine products, meat, peas, nuts |
| Vitamin K | Aids in making blood-clotting factors | Green tea, turnip greens, broccoli, leafy vegetables |
| Folic acid | Needed to produce blood cells and protein; helps some enzymes function | Liver, leafy vegetables, oranges, peanuts |
| Minerals | ||
|---|---|---|
| Nutrient | Function in Body | Diet Source |
| Calcium | Needed for strong bones and teeth; helps in blood clotting; needed for normal muscle and nerve function | Milk, cheese, sardines (with bones), tortillas, almonds, broccoli and other green vegetables |
| Iodine | Needed to produce thyroid hormones that regulate body's energy use | Seafood (haddock, cod, lobster), iodized salt, dairy products, bread |
| Iron | Needed to make hemoglobin; prevents anemia; increases resistance to infection | Meat, calves' liver, poultry, fish, beans, raisins |
| Magnesium | Needed for nerve and muscle function; helps body use carbohydrates | Milk, meats, seafood, cereal, peanuts, bananas, dark green leafy vegetables |
| Phosphorus | Needed for strong bones and teeth | Milk, bologna, liver, hamburger, cheese |
| Selenium | Prevents breakdown of body chemicals | Seafood, organ meats, muscle meats, whole grains |
| Zinc | Needed to produce some enzymes and insulin | Red meat, shellfish (oysters), eggs |