Food Sources of Vitamins and Minerals

Vitamin A

Carrots, sweet potatoes, spinach, and kale

Vitamin C

Citrus fruits, strawberries, bell peppers, and broccoli

Vitamin D

Fatty fish, fortified dairy products, and egg yolks

Calcium

Dairy products, leafy greens, and fortified foods

Iron

Red meat, beans, lentils, and fortified cereals

Vitamin K

Blood clotting

B vitamins

Energy metabolism

Calcium (Ca)

Builds strong bones and teeth; supports muscle contraction and nerve function

Phosphorus (P)

Works with calcium for bone and teeth health; part of ATP, the body's energy molecule

Magnesium (Mg)

Supports various biochemical reactions in the body

Sodium (Na)

Maintains fluid balance; supports nerve impulses and muscle contraction

Potassium (K)

Maintains fluid balance; supports nerve and muscle function, including the heart

Zinc (Zn)

Supports immune system; helps wound healing and growth; important for taste and smell

Iodine (I)

Essential for thyroid hormone production; regulates metabolism

Selenium (Se)

Acts as an antioxidant; supports thyroid function and immunity

Fluoride (F)

Supports tooth and bone strength; helps prevent dental cavities