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 Vitamin and Minerals Vitamins Vitamins have important functions within the body. They aid enzymes, a special protein which causes a particular chemical reaction, in doing their work as coenzymes. Many enzymes require a coenzyme, which makes up a necessary portion of the enzyme. Without its coenzyme, thousands of chemical reactions would be left incomplete. Vitamin | Best Sources | Functions | A (carotene) | Yellow or orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver dairy products | Formation and maintenance of skin, hair and mucous membranes; helps you see in dim light; bone and tooth growth | B1 (thiamine) | Fortified cereals and oatmeals, meats, rice and pasta, whole grains, liver | Helps body release energy from carbohydrates during metabolism; growth and muscle tone | B2 (riboflavin) | Wholes grains, green leafy vegetables, organ meats, milk and eggs | Helps body release energy from protein, fat and carbohydrates during metabolism | B6 (pyridoxine) | Fish, poultry, lean meats, bananas, prunes, dried beans, whole grains, avocados | Helps build body tissue and aids in metabolism of protein | B12 (cobalamin) | Meats, milk products, seafood | Aids cell development, functioning of the nervous systems and the metabolism of protein and fat | Biotin | Cereal/grain products, yeast, legumes, liver | Involved in metabolism of protein, fats and carbohydrates | Folate (folacin, folic acid) | Green leafy vegetables, organ meats, dried peas, beans and lentils | Aids in genetic material development and involved in red blood cells production | Niacin | Meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, eggs | Involved in carbohydrate, protein and fat metabolism | Pantothenic Acid | Lean meats, whole grains, legumes, vegetables, fruits | Helps in the release of energy from fats and carbohydrates | C (absorbic acid) | Citrus fruits, berries and vegetables - especially peppers | Essential for structure of bones, muscle and blood vessels; helps maintain capillaries and gum and aids in absorption of iron | D | Fortied and multi-grain cereals, nuts, wheat germ | Aids in bone and tooth formation; helps maintain heart action and nervous system | | E | Fortied and multi-grain cereals, nuts, wheat germ, vegetable oil, green leafy vegetables | Protects blood cells, body tissue and essential fatty acids from harmful destruction in the body | K | Green leafy vegetables, fruit, dairy and grain products | Essential for blood clotting functions |
 Minerals
Minerals perform a variety of functions in the body. While some are used to build tissue, such as calcium and phosphorus for bones and teeth, others are important components of hormones. Iron is critical for the formation of hemoglobin, which carries oxygen within the red blood cells. Minerals also are important for regulating muscle contractions and body fluids, conducting nerve impulses and regulating normal heart rhythm. Minerals | Best Sources | Functions | Calcium | Milk and milk products | Strong bones, teeth, muscle tissues regulates heart beat, muscle action and nerve function; blood clotting | Chromium | Corn oil, clams, whole grain cereals, brewer's yeast | Glucose metabolism (energy); increases effectiveness of insulin | Copper | Oysters, nuts, organs meats, legumes | Formation of red blood cells, bone growth and health; works with vitamin C to form elastin | Iodine | Seafood, Iodized salt | Component of hormone thyrozine, which controls metabolism | Iron | Meats & organ meats, legumes | Hemoglobin formation; improves blood quality; increases resistance to stress and disease | Magnesium | Nuts, green vegetables, whole grains | Acid/alkaline balance; important in metabolism | Manganese | Nuts, whole grains, vegetables, fruits | Enzyme activation; carbohydrate and fat production; sex hormone production; sketetal development | Phosphorus | Fish, meat, poultry, eggs grains | Bone development; important in protein, fat and carbohydrate utilization | Potassium | Lean meat, vegetables, fruits | Fluid balance; controls activity of heart muscle, nervous systems, kidneys | Selenium | Seafood, organ meats, lean meats, grains | Protects body tissues against oxidative damage from radiation, pollution and normal metabolic processing | Zinc | Lean meats, liver, eggs, seafood, whole grains | Involved in digestion & metabolism, important in development of reporductive system, aids in healing |
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