Vitamin Mineral Guide

A vitamin and mineral guide is important because it can help you plan your meals. You will know which food sources are the best for a particular vitamin or mineral, and therefore, you will be able incorporate it into your meal plan.

Here is a vitamin mineral guide that will prove helpful:

Vitamin (chemical name)	Function	Best sources
Vitamin A (retinol, carotene)	Helps growth and repair of body tissue, immune functions, night vision	eggs, dark green & yellow vegetables & fruits, low fat dairy products, liver.
Vitamin B-1 (Thiamine)	carbohydrate metabolism, appetite maintenance, nerve function, growth & muscle tone	wheat germ, port, whole grains, dried beans, seafood
Vitamin B-2 (Riboflavin)	Carbohydrate, fat & protein metabolism, needed for cell respiration, mucous membranes	milk products, green leafy vegetables, whole & enriched grains, beef, lamb eggs
Vitamin B-6 (pyridoxine)	Carbohydrate & protein metabolism, formation of antibodies, red blood cells, nerve function	fish, poultry, lean meat, whole grains, potatoes
Vitamin B-12 (cobalamin)	Carbohydrate, fat & protein metabolism, maintains nervous system, blood cell formation	lean beef, fish poultry, eggs, low fat & nonfat milk
Biotin	carbohydrate, fat & protein metabolism, formation of fatty acids, utilization of B vitamins	egg yolk, meat, low-fat & nonfat milk, dark green vegetables
Niacin (Vitamin B3)	Carbohydrate, fat & protein metabolism, health of digestive system, blood circulation, nerve function, appetite	poultry, fish, whole & enriched grains, dried beans & peas
Vitamin C (ascorbic acid)	Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums	citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli
Vitamin D (cholecalciferol)	Calcium & phosphorus metabolism (bone & teeth formation)	egg yolk, fatty fish, fortified milk; also made in skin exposed to sunlight
Vitamin E (tocopherol)	Protects cell membranes & red blood cells from oxidation, may be active in immune function	vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans
Folic Acid	Red blood cell formation, protein metabolism, growth & cell division	leafy vegetables, dried beans, poultry, oranges, nuts.
Vitamin K	Formation of blood clotting agents & bone	green leafy vegetables, cereal egg yolk
Pantothenic Acid	Converts nutrients into energy, vitamin utilization, nerve function	Most plant & animal foods, especially lean meats, whole grains, legumes

Mineral Guide:

Mineral	Function	Best sources
Calcium	Support of bones, teeth, muscle tissue, regulates heartbeat, muscle action, nerve function, blood clotting	low-fat or nonfat milk products, salmon with bones, green leafy vegetables
Chromium	Needed for glucose metabolism, increases effectiveness of insulin, muscle function	cheese, whole grains, meat, peas, beans
Copper	Formation of red blood cells, pigment, needed fro bone health	nuts, dried beans, oysters, cocoa powder
Iodine	Function of thyroid glad, which controls metabolism	seafood, oxidized salt
Iron	Formation of hemoglobin in blood & myoglobin in muscle, which supply oxygen to cells	meat, fish, poultry, organ meats, beans, whole & enriched grains, green leafy vegetables
Magnesium	Enzyme activation, nerve & muscle function, bone growth	nuts, green vegetables, whole grains, beans
Manganese	Bone growth & development, sex hormone production, cell function	nuts, whole grains, vegetables, fruits, tea, coffee, bran
Phosphorus	Bone development, carbohydrate, fat & protein utilization	meat, poultry, fish, eggs, beans, whole grains
Potassium	Fluid balance, control activity of heart muscle, nervous system	vegetables, fruits, beans, bran cereal, low-fat milk products
Selenium	Fights cell damage from oxidation	seafood, lean meat, grains, eggs, chicken, garlic
Zinc	Taste & smell sensitivity, regulation of metabolism, aids in healing	lean meat, eggs, seafood, whole grains, milk products

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Vitamin Mineral Guide