Grown By Nature Presents:
“What they do and where they come from”
Basic Guide to Vitamins & Minerals and Supplemental Comparisons
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Vitamins Function Best Food Source |
|
A (retinal, carotene) |
Growth and repair of body tissue, immune functions, night vision. |
Eggs, dark green & yellow vegetables & fruits. |
|
B-1 (Thiamine) |
Carbohydrate metabolism, appetite maintenance, nerve function, growth & muscle tone. |
Wheat germ, port, whole dried beans & seafood. |
|
B-2 (Riboflavin) |
Carbohydrate, fat & protein metabolism, needed for cell respiration & mucous membranes. |
Low fat milk products, green leafy vegetables, whole & enriched grains, beef, lamb & eggs. |
|
B-6 (Pyridoxine) |
Carbohydrate & protein metabolism, formation of antibodies, red blood cells & nerve function. |
Fish, poultry, lean meat, whole grains & potatoes. |
|
B-12 (Cobalamin) |
Carbohydrate, fat & protein metabolism, maintains nervous system & blood cell formation. |
Lean beef, fish, poultry, eggs, low-fat & non-fat milk. |
|
Biotin |
Carbohydrate, fat & protein metabolism, formation of fatty acids & utilises B vitamins. |
Egg yolk, meat, low-fat & non-fat milk, dark green vegetables; also made by micro-organisms in intestinal tract. |
|
Folic Acid |
Red blood cell formation, protein metabolism, growth & cell division. |
Green leafy vegetables, dried beans, poultry, fortified cereals, oranges & nuts. |
|
Niacin |
Carbohydrate, fat & protein metabolism, health of digestive system, blood circulation, nerve function & appetite. |
Poultry, fish, whole & enriched grains, dried beans & peas. |
|
Pantothenic Acid |
Converts nutrients into energy, vitamin utilization & nerve function. |
Most plant & animal foods, especially lean meats, whole grains & legumes. |
|
C (Ascorbic Acid) |
Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection & healthy gums. |
Citrus fruits, tomatoes, melons, berries, green & red peppers & broccoli. |
|
D (Cholecalciferol) |
Calcium & phosphorus metabolism (bone & teeth formation) |
Egg yolk, fatty fish, fortified milk; also made in skin exposed to sunlight. |
|
E (Tocopherol) |
Protects cell membranes & red blood cells from oxidation, may be active in immune function. |
Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains & beans. |
|
K |
Formation of blood clotting agents & bone. |
Green leafy vegetables, cereal & egg yolk. |
|
Minerals
Minerals Function Best Food Source |
|
Calcium |
Support of bones, teeth, muscle tissue, regulates heartbeat, muscle action, nerve function & blood clotting. |
Low-fat or non-fat milk products, calcium, fortified orange juice & soymilk, salmon with bones & green leafy vegetables. |
|
Chromium |
Needed for glucose metabolism, increases effectiveness of insulin & muscle function. |
Cheese, whole grains, meat, peas & beans. |
|
Copper |
Formation of red blood cells, pigment & needed to form bone health. |
Nuts, dried beans, oysters & cocoa powder. |
|
Iodine |
Function of thyroid gland, which controls metabolism. |
Seafood & oxidised salt. |
|
Magnesium |
Enzyme activation, nerve & muscle function, bone growth. |
Nuts, green vegetables, whole grains & beans. |
|
Manganese |
Bone growth & development, sex hormone production & cell function. |
Nuts, whole grains, vegetables, fruits, tea, coffee & bran. |
|
Phosphorous |
Bone development. Carbohydrate, fat & protein utilisation. |
Meat, poultry, fish, eggs, low-fat milk products, beans & whole grains. |
|
Potassium |
Fluid balance, control activity of the heart muscle & nervous system. |
Vegetables, fruits, beans, bran cereal, low-fat milk products. |
|
Selenium |
Fights cell damage from oxidation. |
Seafood, lean meat, grains, eggs, chicken & garlic. |
|
Zinc |
Taste & smell sensitivity, regulation of metabolism & aids in hearing. |
Lean meat, eggs, seafood, whole grains & low-fat milk products. |
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