Vitamins

Vitamin	What the vitamin does	Significant 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	What the mineral does	Significant 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

Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.