Vitamins and Minerals

Vitamin A

"Vitamin A is essential for strong vision and immune system function. Adult females need 700 micrograms of vitamin A daily, and adult males require 900 micrograms daily.Good food sources of vitamin A include organ meats, milk, cheese, eggs and fortified cereals."

Chromium

Chromium - Beer, brewer's yeast, brown rice, cheese, meat, whole grains. Needed for energy and the synthesis of cholesterol, fats and proteins. Maintains stable blood sugar levels so very important for diabetics and those of us wanting to maintain a healthy weight. It is a trace mineral on the vitamins and minerals list.

Copper

Copper - Almonds, avocados, barley, beans, beets, broccoli, garlic, lentils, liver, mushrooms, raw nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, green leafy vegetables, soybeans. Aids in formation of bone, hemoglobin and red blood cells and works in balance with zinc and vitamin C to form elastin, a skin protein. Needed for healthy nerves and joints, healing, energy, taste sensitivity, hair and skin coloring. An important trace mineral from the vitamins and minerals list.

Iodine

Iodine - Iodized salt, seafood, kelp. Needed only in trace amounts, helps to metabolize excess fat and important for physical and mental development.

Iron

Iron is required for the proper formation of red blood cells as well as transport of oxygen to the tissues. Adult females require 18 mg of iron per day, adult males 8 mg. Iron is found in the greatest abundance in meat, poultry and fish. Grains and vegetables also provide small amounts of iron.

Magnesium

Magnesium - Found in most foods. It's a catalyst in enzyme activity especially for energy production. Important for calcium and potassium uptake. Promotes nerve and muscle transmission, helps prevent depression, dizziness, muscle weakness and PMS. One of the macrominerals from this vitamins and minerals list that needs to be in your balanced formula.

Manganese

Manganese - Avocados, raw nuts, seeds, seaweed, and whole grains. Minute quantities needed for protein and fat metabolism, healthy nerves, a healthy immune system and blood sugar regulation.

Molybdenum

Molybdenum - Beans, beef liver, cereal grains, dark green leafy vegetables, legumes, peas. Extremely small amounts needed for nitrogen metabolism, aids in conversion of purines to uric acid and promotes normal cell function. Do not take over 15 mg. a day. This is another trace mineral.

Potassium

Potassium aids in many body functions including fluid balance, muscle contraction, nerve impulses, maintenance of blood pressure and bone health. Adults should aim to consume 4,700 mg of potassium per day. The U.S. Department of Agriculture notes that consuming an abundance of fruits and vegetables every day can help meet potassium needs easily.

Selenium

Selenium - Meat, grains, depending on the content of the soil where food is raised. American farmlands deficient. Brazil nuts, brewer's yeast, broccoli, brown rice, chicken, dairy, dulse, garlic, kelp, liver, onions, salmon, seafood, tuna, vegetables, wheat germ, whole grains. Inhibits the oxidation of lipids as a component of enzyme glutathione peroxidase. Vital antioxidant especially when combined with vitamin E. Prevents formation of free radicals. It is a trace mineral from the vitamins and minerals list which means you only need minute amounts.

Calcium

The most important function of calcium is to promote strong bones and teeth. Calcium also helps contract the muscles and dilate the blood vessels. Adults require 1,000 to 1,200 mg of calcium daily. Calcium is found in highest concentrations in milk, yogurt and cheese, but can also be found in broccoli, kale and salmon.

Vitamin E

The most important function of vitamin E is as an antioxidant, which serves to protect the membranes of cells as well as prevent oxidation. Vitamin E also prevents the formation of blood clots. Adults should aim to consume 15 mg of vitamin E per day. Vitamin E is found in highest abundance in oils, nuts and seeds, but can also be found in leafy green vegetables and fortified cereals.

B Vitamins

There are a variety of vitamins that make up the category of B vitamins. Thiamin, riboflavin, niacin, B-6, pantothenic acid and biotin are co-enzymes, which means they aid in a number of reactions that take place in the body. Folate and B-12 are required for the formation of red blood cells. Folate also contributes to neural development of a fetus.

Vitamin C

Vitamin C is necessary for bone, teeth, skin, blood vessel and immune system health. Although many people associate vitamin C with prevention of a cold, it does not actually prevent the cold but can reduce severity and length, according to "Nutrition & You." Men should consume 90 mg of vitamin C per day and women 75 mg. Most vitamin C is found in fruits and vegetables.

Vitamin D

Vitamin D is required for the proper absorption of phosphorous and calcium, which is needed for strong bones. Some research has shown vitamin D may also help prevent diabetes and some cancers, according to "Nutrition & You." Vitamin D can be synthesized from sunlight or consumed in fortified milk or cereals.

Vitamin K

Vitamin K allows the blood to clot when necessary and plays a role in the synthesis of proteins that contribute to bone health. Adult women require 90 micrograms of vitamin K per day, and adult men require 120 micrograms per day. Green vegetables, such as broccoli, asparagus, spinach and brussels sprouts, are rich sources of vitamin K.

Zinc

Zinc - Brewer's yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, oyster, pecans, poultry, pumpkin seeds, sardines, seafood, soy lecithin, soybeans, sunflower seeds, whole grains. Essential mineral important in prostate gland function and growth of the reproductive organs. Do not take more than 100 mg. a day in a broad based vitamin/mineral complex as it is a trace mineral on this vitamins and minerals list.