NUTRITION; Vitamins / Minerals

Vitamin A

Essential for vision, immune function, and skin health; found in carrots and leafy greens.

Vitamin C

Important for the growth and repair of tissues, immune function, and antioxidant protection; found in citrus fruits, strawberries, and bell peppers.

Vitamin D

Supports calcium absorption for bone health and immune function; can be synthesized through sunlight, found in fatty fish and fortified dairy.

Vitamin E

Acts as an antioxidant, helping to protect cells; found in nuts, seeds, and green leafy vegetables.

Vitamin K

Key for blood clotting and bone health; found in green leafy vegetables and fermented foods.

Vitamin B1 (Thiamine)

Supports energy metabolism and nerve function; found in whole grains, beans, and pork.

Vitamin B2 (Riboflavin)

Important for energy production and skin health; found in dairy products, eggs, and green leafy vegetables.

Vitamin B3 (Niacin)

Supports metabolism and DNA repair; found in meat, fish, and whole grains.

Vitamin B5 (Pantothenic Acid)

Essential for fatty acid synthesis and energy metabolism; found in avocados, eggs, and whole grains.

Vitamin B6 (Pyridoxine)

Involved in amino acid metabolism and neurotransmitter production; found in poultry, fish, and potatoes.

Vitamin B7 (Biotin)

Important for carbohydrate and fat metabolism; found in eggs, nuts, and soybeans.

Vitamin B9 (Folate)

Crucial for DNA synthesis and cell division; found in leafy greens, legumes, and fortified grains.

Vitamin B12 (Cyanocobalamin)

Necessary for red blood cell formation and neurological function; found in animal products like meat, eggs, and dairy.

Calcium

Vital for blood health, nerve impulses, muscle contraction, cell metabolism, bone health, growth and development.

Phosphorus

Essential for fluid balance, bone health, and cell metabolism.

Magnesium

Supports muscle contraction and relaxation, body defenses, and cell metabolism.

Sulfur

Important for protein synthesis and enzyme function.

Sodium

Important for nerve impulses, muscle contraction, and fluid balance.

Potassium

Crucial for nerve impulses, muscle contraction, and maintaining fluid balance.

Chloride

Aids in nerve impulses, muscle contraction, and electrolyte balance.

Iron

Essential for red blood cell production and oxygen transport in the body.

Zinc

Key for immune function, cell metabolism, and wound healing.

Copper

Supports iron metabolism and neurological function.

Iodine

Necessary for thyroid hormone production, influencing metabolism.

Selenium

Acts as an antioxidant, protecting cells from damage.

Molybdenum

Involved in enzyme function and processing of sulfur-containing amino acids.

Fluoride

Protects against dental cavities and strengthens bone structure.

Manganese

Plays a role in bone formation, blood clotting, and reducing inflammation.

Chromium

Enhances insulin action and is involved in carbohydrate, fat, and protein metabolism.

Foods Rich in Vitamin A

Carrots, sweet potatoes, spinach, kale.

Foods Rich in Vitamin C

Oranges, strawberries, kiwi, bell peppers.

Foods Rich in Vitamin D

Fatty fish (salmon, mackerel), fortified milk, egg yolks.

Foods Rich in Vitamin E

Almonds, sunflower seeds, spinach, avocados.

Foods Rich in Vitamin K

Kale, spinach, broccoli, fermented foods (like sauerkraut).

Foods Rich in Vitamin B1 (Thiamine)

Whole grains, beans, pork, nuts.

Foods Rich in Vitamin B2 (Riboflavin)

Dairy products, eggs, leafy green vegetables.

Foods Rich in Vitamin B3 (Niacin)

Meat, fish, whole grains, legumes.

Foods Rich in Vitamin B5 (Pantothenic Acid)

Avocados, eggs, whole grains, broccoli.

Foods Rich in Vitamin B6 (Pyridoxine)

Poultry, fish, potatoes, bananas.

Foods Rich in Vitamin B7 (Biotin)

Eggs, nuts, soybeans, whole grains.

Foods Rich in Vitamin B9 (Folate)

Leafy greens, legumes, fortified cereals, avocados.

Foods Rich in Vitamin B12 (Cyanocobalamin)

Meat, fish, dairy products, fortified cereals.

Foods Rich in Calcium

Dairy products (milk, cheese), leafy greens (kale, collard greens), fortified non-dairy milk.

Foods Rich in Phosphorus

Meat, fish, poultry, dairy products, nuts.

Foods Rich in Magnesium

Nuts (almonds, cashews), seeds, whole grains, spinach.

Foods Rich in Sodium

Table salt, processed foods, and condiments.

Foods Rich in Potassium

Bananas, oranges, potatoes, spinach, beans.

Foods Rich in Chloride

Table salt, tomatoes, lettuce, olives.

Foods Rich in Iron

Red meat, beans, lentils, fortified cereals.

Foods Rich in Zinc

Meat, shellfish, legumes, seeds, nuts.

Foods Rich in Copper

Shellfish, nuts, seeds, whole grains.

Foods Rich in Iodine

Iodized salt, dairy products, seafood.

Foods Rich in Selenium

Brazil nuts, seafood, eggs, grains.

Foods Rich in Molybdenum

Legumes, grains, nuts.

Foods Rich in Fluoride

Fluoridated water, tea, fish.

Foods Rich in Manganese

Whole grains, nuts, leafy vegetables, tea.

Foods Rich in Chromium

Meat, whole grains, fruits, vegetables.