Vitamin and Mineral Functions and Sources
Zinc
A component of insulin, enhances healing, a component to of many enzymes, involved in taste perception, involved in bone formation. Protein foods, whole grain breads and cereals, fish, shellfish, poultry, vegetables.
Sulfur
A component of some proteins, insulin, and biotin and thiamin. All protein containing foods.
Iodine
A component of thyroid hormone. Iodized salt, fish, shellfish, bread, plants grown in iodine rich soil.
Vitamin C
Aka ascorbic acid Supports immune system functioning, repairs connective tissues, promotes healing, assists amino acid metabolism. Citrus fruits, green vegetables, strawberries, cantaloupes, tomatoes, broccoli, potatoes.
Thiamin
Aka vitamin B1 Assists energy metabolism, supports nervous system functioning. Meats (especially pork), legumes, whole grains.
Riboflavin
Aka vitamin B2 Assists energy metabolism. Milk, cheese, yogurt, fish, enriched grain breads and cereals, dark green leafy vegetables.
Niacin
Aka vitamin B3 Promotes normal digestion, supports nervous system functioning, assists energy metabolism. Meats, poultry, fish, dark green leafy vegetables, whole grain or enriched breads and cereals, nuts.
Vitamin E
Antioxidant, protects membranes and cell walls. Vegetable oils, whole grains, dark leafy vegetables, wheat germ, nuts, seeds, whole grains.
Selenium
Antioxidant. Fish, shellfish, meats, eggs, grains.
Vitamin K
Assists blood clotting proteins. Liver, dark leafy green vegetables, (bacteria in the intestinal tract).
Biotin
Coenzyme in energy metabolism, coenzyme in glycogen synthesis, coenzyme in fat metabolism. Widespread in foods.
Pantothenic Acid
Coenzyme in energy metabolism. Widespread in foods.
Molybdenum
Cofactor in metabolism. Legumes, cereals.
Manganese
Cofactor in metabolism. Whole grains, nuts, organ meats.
Cobalt
Component of Vitamin B12. Liver, shellfish, lean beef, seafood, eggs, dairy, poultry, miso.
Copper
Facilitates iron absorption, part of enzymes. Meats, fish, shellfish, nuts, seeds.
Vitamin D
Helps body absorb calcium, regulates calcium and phosphorus in the bones, assists in bone mineralization. Fortified milk, butter, fish oils, egg yolks, (and of course exposure to sunlight).
Phosphorus
Helps build bones and teeth, assists energy metabolism, formation of DNA. All animal tissues, milk, legumes, nuts.
Calcium
Helps build bones and teeth, helps blood clot, promotes muscle and nerve function. Dairy products, canned salmon and sardines, broccoli, kale, tofu, turnips.
Vitamin B12
Helps produce red blood cells, assists metabolism. Milk, eggs, poultry, fish. (Only animal foods).
Chromium
Insulin cofactor. Liver, whole grains, brewer's yeast, nuts, oils.
Chloride
Involved in fluid balance, a component of stomach acid. Salt, soy sauce, meats, milk, processed foods.
Vitamin A
Keeps skin healthy, protects eyes, protects mouth and nose lining, supports immune function. Deep yellow and orange vegetables, leafy green vegetables, deep orange fruits, egg yolks, liver, fortified milk.
Potassium
Maintains electrolyte and fluid balance, promotes natural body functions, assists protein metabolism. Meats, poultry, fish, fruits (especially bananas, oranges, and cantaloupes), legumes, vegetables.
Sodium
Maintains normal fluid balance, necessary for nerve impulse transmission. Salt, soy sauce, processed foods, MSG.
Magnesium
Muscle contraction, assists energy metabolism, assists bone formation. Green leafy vegetables, whole grains, legumes, fish, shellfish, cocoa.
Fluoride
Necessary for bone and teeth formation, helps teeth resist tooth decay. Fluoridated drinking water, fish, shellfish.
Vitamin B6
Necessary for protein metabolism and red blood cell formation. Meats, poultry, fish, shellfish, whole grains, dark green vegetables, potatoes, liver.
Folate
Necessary for protein metabolism and red blood cell formation. Orange juice, dark green leafy vegetables, organ meats, legumes, seeds.
Iron
Part of hemoglobin, prevents anemia. Liver, meats, shellfish, enriched breads and cereals, legumes.
