Vitamins: Fat Soluble The fat soluble vitamins A,D, E and K are best absorbed when taken with food containing a little fat or oil. Vitamins are absorbed through the small intestines. They are stored in the body's fatty tissues and do not need to be consumed on a daily basis. Excess levels of vitamins can be toxic or harmful to the body.
Vitamins: Water Soluble
Water soluble vitamins C, the B Vitamins: thiamin (B1), B12, B6, riboflavin (B2), niacin (B3), folic acid, pantothenic acid (B5) and biotin are dissolved in water. As a result of being water soluable, they are not stored in the body.
Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)
Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods. Here are some of the best sources for each:
•Vitamins
•Minerals
Vitamins
Vitamin Name
Vitamin Function
Food sources
B1 (thiamin)
Supports energy metabolism and nerve function
spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin)
Supports energy metabolism, normal vision and skin health
spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin)
Supports energy metabolism, skin health, nervous system and digestive system
spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
widespread in foods
Pantothenic Acid
Supports energy metabolism
widespread in foods
B6 (pyridoxine)
Amino acid and fatty acid metabolism, red blood cell production
bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate
Supports DNA synthesis and new cell formation
tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
B12
Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance
meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid)
Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant
spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol)
Supports vision, skin, bone and tooth growth, immunity and reproduction
mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D
Promotes bone mineralization
self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E
Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization
polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
K
Synthesis of blood-clotting proteins, regulates blood calcium
Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver
Mineral
Mineral Name
Mineral Function
Food sources
Sodium
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions
salt, soy sauce, bread, milk, meats
Chloride
Maintains fluid and electrolyte balance, aids in digestion
salt, soy sauce, milk, eggs, meats
Potassium
Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission
potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium
Formation of bones and teeth, supports blood clotting
milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus
Formation of cells, bones and teeth, maintains acid-base balance
all animal foods (meats, fish, poultry, eggs, milk)
Magnesium
Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity
spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut
Iron
Part of the protein hemoglobin (carries oxygen throughout body's cells)
artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus
spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium
Antioxidant. Works with vitamin E to protect body from oxidation
seafood, meats and grains
Iodine
Component of thyroid hormones that help regulate growth, development and metabolic rate
salt, seafood, bread, milk, cheese
Copper
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes
meats, water
Manganese
Facilitates many cell processes
widespread in foods
Fluoride
Involved in the formation of bones and teeth, helps to make teeth resistant to decay
fluoridated drinking water, tea, seafood
Chromium
Associated with insulin and is required for the release of energy from glucose
vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Molybdenum
Facilitates many cell processes
legumes, organ meats
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