Info on Vitamins and Mineral Sources!!!

VitaminsVitamin
B1 (thiamin)
Supports energy metabolism and nerve function.
Spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, and 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
top.

Minerals
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

Thank you so so much! Another great post!