Vitamins

Fat-soluble vitamins

Vitamins A, D, E, and K that dissolve in fat and are stored in the body's fatty tissue.

Water-soluble vitamins

Vitamins B and C which dissolve in water and are not stored in the body.

Major minerals

Minerals required in amounts greater than 100mg per day, such as calcium and potassium.

Trace minerals

Minerals required in amounts less than 100mg per day, such as iron and zinc.

Bioavailability

The rate and extent to which a nutrient is absorbed and used by the body.

Vitamin A sources

Found in animal products (retinoids) and plant sources (provitamin A carotenoids like beta-carotene).

Vitamin C functions

Helps in collagen formation, acts as an antioxidant, aids iron absorption, and contributes to immune function.

Thiamin (Vitamin B1)

Essential for energy metabolism and neuromuscular processes; found in pork and whole grains.

Vitamin D sources

Obtained from animal sources (D3) and fortified foods, also synthesized by the body from sunlight.

Zinc functions

Supports immune function, DNA synthesis, and protein production; found in meat, shellfish, and legumes.

Iron absorption

Enhanced by vitamin C, while factors like calcium and phytates inhibit absorption.

Vitamin K functions

Important for blood clotting and bone mineralization.

Vitamin B12 (Cobalamin)

Essential for DNA synthesis, nerve function, and red blood cell formation; primarily found in animal products.

Calcium functions

Critical for bone structure, muscle contraction, and blood clotting.

Folate (Vitamin B9)

Involved in DNA synthesis and repair; important during pregnancy to prevent neural tube defects.

Electrolytes

Minerals in the body that carry an electric charge, crucial for hydration, nerve function, and muscle contraction.

Vitamin E sources

Found in nuts, seeds, and green leafy vegetables; acts as an antioxidant.

Magnesium functions

Involved in over 300 biochemical reactions in the body, important for muscle and nerve function.

Sodium functions

Essential for maintaining fluid balance, nerve transmission, and muscle contraction.

Potassium sources

Found in bananas, potatoes, and spinach; crucial for heart function and blood pressure regulation.

Vitamin B6 (Pyridoxine)

Important for protein metabolism, cognitive development, and immune function; found in poultry, fish, and potatoes.

Folic acid vs Folate

Folic acid is the synthetic form found in supplements and fortified foods, while folate is the natural form found in food.

Iodine functions

Important for the production of thyroid hormones, which regulate metabolism.

Vitamin B2 (Riboflavin)

Essential for energy production and cellular function; found in dairy products, eggs, and green leafy vegetables.

Vitamin B3 (Niacin)

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

Potassium functions

Helps regulate fluid balance, muscle contractions, and nerve signaling.

Folate sources

Found in beans, peas, and leafy green vegetables; important during pregnancy.

Choline functions

Important for liver function, brain development, nerve function, and muscle movement.

Copper functions

Essential for iron metabolism, connective tissue formation, and antioxidant defense.

Selenium sources

Found in Brazil nuts, seafood, and grains; important for antioxidant protection.

Chromium functions

Involved in carbohydrate and lipid metabolism, and enhances the action of insulin.

Vitamin A functions

Essential for vision, immune function, and skin health.

Biotin (Vitamin B7)

Important for metabolism of fats, carbohydrates, and proteins; found in eggs and nuts.

Lutein and Zeaxanthin

Carotenoids found in leafy greens that support eye health by filtering harmful light.

Antioxidants

Substances that prevent cell damage by neutralizing