Vitamins and Minerals Full Set

What is Vitamin B5’s other name

Pantothenic Acid

Two things Pantothenic Acid aids in the production of

Lipids and Neurotransmitters

Two sources of food that contain Vitamin B5

Chicken and Broccoli

Two sources of food that contain Pantothenic Acid

Avocado and Tomatoes

Two things Vitamin B5 aids in the production of

Steroid hormones and Hemoglobin

Vitamin B6’s other name

Pyridoxine

Two functions of Vitamin B6

Helps regulate amino acids (that affect sleep, appetite, and mood), aids in the creation of red blood cells

Two functions of Pyridoxine

Maintains cognitive and immune functions

Two foods that contain Vitamin B6

Legumes and potatoes

Two foods that contain Pyridoxine

Fish and bananas

Vitamin B7’s other name

Biotin

Two functions of Vitamin B7

Helps synthesize glucose and breaks down fatty acids

What are two things Biotin is necessary for

Healthy bones and hair

Two foods that contain Biotin

Eggs and liver

Two foods that contain Vitamin B7

Milk (dairy products contain varied amounts of this), bananas

Other name of Vitamin B9

Folic Acid

What is Vitamin B9 necessary for

Cell creation

What does Vitamin B9 ensure in infants

Brain health

Two foods with Vitamin B9

Asparagus and spinach

Two foods with Folic Acid

Orange Juice and liver

Other name for Vitamin B12

Cobalamin

Two functions of Vitamin B12

Aids in making new cells and breaks down amino acids and fatty acids

What three things does Cobalamin preserve

Nerve cells, red blood cells, and DNA

3 food sources of Cobalamin

Beef chicken and eggs

Two foods with Vitamin B12

Fish and milk

Other name of Vitamin B2

Riboflavin

Two functions of Vitamin B2

Converts food into energy and necessary for healthy blood

Two foods with Riboflavin

Milk and spinach

Other name of Vitamin B3

Niacin

Two functions of Vitamin B3

Aids converting food into energy and supports circulatory system

3 food sources of Niacin

Chicken mushrooms and potatoes

Other name of Vitamin B1

Thiamin

Two functions of Thiamine

Needed for healthy skin and nervous system function and helps convert food into energy

Three foods with Vitamin B1 in them

Pork, salmon, brown rice

Other name of Vitamin A

Retinol

Two functions of Vitamin A

Essential for vision, protects against cataracts

Two functions of Retinol

Essential for bone development and immune health and combats certain types of cancer

Two foods with Vitamin A

Eggs and shrimp

Three foods with Retinol

Pumpkin carrots and milk

Which vitamins are technically not vitamins

B4 B8 B10 and B11

What is the definition of a vitamin

An essential nutrient for normal human growth that the body does not make enough of on its own

One function of Choline

Helps make and release a neurotransmitter called Acetylcholine that helps many nervous system activities

Four foods with Choline in them

Peanuts milk eggs and salmon

Other name of Vitamin C

Ascorbic Acid

Two functions of Vitamin C

Antioxidant that protects cells from free radicals and protects against cataracts and certain cancers

Two foods with Vitamin C

Citrus fruits and broccoli

Two foods with Ascorbic Acid

Red bell pepper and strawberry

Other name of Vitamin D

Calciferol

One function of Vitamin D

Maintains normal levels of calcium and phosphate in blood

Three foods with Vitamin D

Milk butter and salmon

Other name of Vitamin E

Alpha - Tocopherol

Two functions of Vitamin E

Antioxidant that protects other nutrients from being damaged and helps prevent Alzheimer’s

Two foods with Vitamin E

Olive oil and greens

Two foods with Alpha-Tocopherol

Almonds and mangos

Other name of Vitamin K

Phylloquinone

One function of Vitamin K

Activates proteins and calcium essential for blood clotting

Two foods with Vitamin K

Lettuce and liver

Two foods with Phylloquinone

Broccoli and kale

Other name of Vitamin F

Linoleic Acid

Other name of Vitamin G

Vitamin B2/Riboflavin

Other name of Vitamin H

Vitamin B7/Biotin

Other name of Vitamin J

Choline

3 functions of calcium

Builds and protects bones and teeth, helps with muscle contraction and relaxation , helps with blood clotting

Four other functions of calcium

Helps with Nerve impulse transmission, helps with hormone secretion enzyme activation and maintaining blood pressure

Two sources of Calcium

Dairy products and tofu

Two other sources of calcium

Kale and salmon

Two functions of chloride

Balances fluid in the body and essential for digestion

Source of chloride

Salt (NaCl)

Two functions of chromium

Enhances insulin activity and maintains blood glucose levels

Five sources of Chromium

Pork, eggs, chicken, nuts, and cheese

Three functions of copper

Essential in metabolizing iron, maintains the immune system, aids making red blood cells

Three sources of copper

Liver, nuts, and oysters

One functions of iodine

Influences thyroid hormones

Two sources of iodine

Salt and fish

One function of iron

Helps move oxygen through red blood cells and muscle cells through hemoglobin and myoglobin

What is iron necessary for

For chemical reactions to make Amino acids, collagen, hormones, and neurotransmitters

Four sources of iron

Pork, chicken, eggs, green vegetables

One function of magnesium

Needed for many chemical reactions in the body

Four things magnesium contributes to

Muscle contraction, blood clotting, regulating blood pressure, building bones and teeth

Four sources of magnesium

Spinach, broccoli, cashews, and milk

Two functions of manganese

helps the formation of bones and metabolizes amino acids cholesterol and carbohydrates

Three sources of manganese

Fish, nuts, legumes

Two functions of molybdenum

Essential part for processing protein and DNA and helps break down toxic substances that enter the body

Three sources of molybdenum

Nuts milk and legumes

Two functions of phosphorus

Helps build and protect bones and teeth and helps convert food into energy

Five sources of phosphorus

Dairy products, pork, eggs, potatoes, and almonds

Two functions of potassium

Balances fluid in the body and shown to lower blood pressure

What is potassium needed for

Muscle contractions

Two things potassium maintains

Bone health and your heartbeat

Four sources of potassium

Bananas avocados oranges and fish

Two functions of selenium

Antioxidant that protects against cell damage and regulates thyroid hormones

Three food sources of selenium

Pork fish and walnuts

Four functions of sodium

Balances fluid in body’s cells helps send nerve impulses needed for muscle contraction and hugely impacts blood pressure

One source of sodium

Salt

Two functions of sulfur

Stabilizes protein structures, contributes to healthy skin hair and nails

Five sources of sulfur

Nuts fish legumes pork and chicken

One function of zinc

Aids in the creation of new cells

Three things zinc is necessary for

Proper function of the immune system, wound healing, taste and smell

Four foods with zinc

Oysters beef chicken/turkey and eggs