vitamins

Thiamin (Vitamin B1)

Helps turn food into energy.

Sources of Thiamin

Whole grains, Fortified grains, Meat and poultry, Beans and peas, Nuts and seeds, Dairy.

Riboflavin (Vitamin B2)

Helps turn food into energy.

Sources of Riboflavin

Green leafy vegetables (e.g., Romaine lettuce, spinach, broccoli, kale), Meat and poultry, Dairy, Nuts and seeds.

Vitamin B6 (Pyridoxine)

Helps turn food into energy.

Sources of Vitamin B6

Meat and poultry, Fish, Potatoes, Non-citrus fruits, Fortified grains.

Folate (Vitamin B9)

Helps form red blood cells; important for growth and repair, especially in pregnancy.

Sources of Folate

Dark green leafy vegetables, Fortified and enriched grains, Beans and peas.

Vitamin B12 (Cobalamine)

Helps form red blood cells; important for energy production and growth.

Sources of Vitamin B12

Meat, poultry, and seafood, Eggs, Dairy, Fermented foods (e.g., Kimchi).

Vitamin C

Needed for growth, repair, and a healthy immune system; helps absorb iron.

Sources of Vitamin C

Citrus fruits, Peppers, Berries, Green leafy vegetables, Potatoes, Tomatoes.

Vitamin A

Needed for vision, wound healing, and growth.

Sources of Vitamin A

Dark green leafy vegetables, Orange vegetables and fruits, Fortified dairy products, Some fatty fish.

Vitamin D

Helps absorb calcium; important for strong bones and immune system.

Sources of Vitamin D

Fortified dairy products, Fatty fish, Mushrooms exposed to UV light, Fortified cereals.

Vitamin E

Antioxidant; helps keep cells healthy.

Sources of Vitamin E

Nuts and seeds, Oils, Green leafy vegetables.

Vitamin K

Needed for strong bones and blood clotting.

Sources of Vitamin K

Green leafy vegetables, Fortified cereals, Fish, eggs.

Macronutrients

Nutrients required in large amounts for energy and bodily functions.

Carbohydrates

Provide energy; some are good sources of fiber.

Sources of Carbohydrates

Whole grains, Fruits, Vegetables, Legumes.

Fats and Oils

Provide energy; important for cell structure and nerve function.

Sources of Fats and Oils

Oils (e.g., olive oil), Nuts and seeds, Avocados, Fatty fish.

Protein

Needed for growth, maintenance, and several body functions; can be used for energy.

Sources of Protein

Meat, eggs, dairy, Fish, Legumes, Nuts and seeds.

Fiber

Aids in digestive health; not digestible but important for immune function.

Sources of Fiber

Whole grains, Fruits, Vegetables, Legumes.

Minerals

Inorganic nutrients essential for various bodily functions.

Calcium

Important for bone health and muscle function.

Sources of Calcium

Dairy, Dark green leafy vegetables, Fortified foods (e.g., tofu, orange juice), Fish with bones.

Iron

Important for red blood cells; helps move oxygen in the blood.

Sources of Iron

Meat, poultry, and seafood, Beans and peas, Spinach and broccoli, Whole grains.

Magnesium

Important for bone health and muscle function.

Sources of Magnesium

Dark green leafy vegetables, Nuts and seeds, Beans and peas, Whole grains, Chocolate.

Potassium

Important for muscle and nerve function; may help prevent high blood pressure.

Sources of Potassium

Fruits and vegetables (especially bananas, oranges, potatoes), Melons, Spinach, Sweet potatoes.

Zinc

Important for immune function, cell division, and strong bones.

Sources of Zinc

Meat, poultry, and seafood, Beans and peas, Nuts, Whole grains and fortified grain products.