Common vitamins and Minerals and Their purpose

Module 11: Nutrition

Calcium

Use

• Muscle function

• Nerve function

• bone building

Found in

• Dairy products

• salmon

• spinach

Iron

Use

• cell growth

• oxygen

Found in

• beef

• liver

Magnesium

Used in

• Immune system function

• Muscle and nerve function

• Bone strength

Found in

• almonds

• spinach

• otameal

Zinc

Use

• immune system function

• would healing

• cell growth

Found in

• beef

• peanut butter

• beans

• and peas

Vitamin A

Use

• vision health

• bone growth

• immune system function

Found in

• carrots

• milk

• cantaloupe

Vitmain B > 6

Use

• nerve function

• immune system function

• hemoglobin production

Found in

• cereals

• potatoes

• bananas

Vitamin B >12

used

• blood cell formation

• DNA Synthesis

Found in

• liver

• clams

• cereals

Vitamin D

use

• Calcium absorption

• inflammation system function

Found in

• sun exposure

• salmon

• milk

Vitamin E

use

• antioxidant properties

• immune system function

Found in

• almonds

• sunflower seeds

• peanut butter

Folic acid ( a B vitamin)

use

• prevention of birth defects in first trimester

• cell growth

Founded

• enriched breads and cereals

• Dark green vegetable

• Lentils

Fat -soluble vitamins

• A

• D

• E

• K

water Soluble vitamins

• C

• B 1, B 2, B 6, and B 12

• Niacin

• Folic acid

Dark green leafy vegetables

• broccoli

• Spinach

• romaine lettuce

Orange veg’s

• carrots

• squash

• sweet potatoes

Starchy veg’s

• corn

• peas

• potatoes

Dried beans and peas

• tofu

• lentils

• split peas

Other

• beets

• asparagus

• celery

Whole Grains

• popcorn

• whole-wheat bread

• brown rice

• oatmeal

refined grains

• white bread

• white pasta

• cornmeal

• white rice