Vitamin | Best Sources | Function |
A Retinol Carotene 800-1000mcg | Eggs, dark green and yellow vegetables and fruits, lowfat dairy products, liver | Growth and repair of body tissue, immune functions, night vision |
B-1 Thiamin 1.0-1.5mg | Wheat germ, pork, whole and enriched grains, dried beans, seafood | Carbohydrate metabolism, appetite maintenance, nerve function, growth and muscle tone |
B-2 Riboflavin 1.2-1.7mg | Lowfat milk products, green leafy vegetables, whole and enriched grains, beef, lamb, eggs | Carbohydrate, protein and fat metabolism, needed for cell respiration, mucous membranes |
B-6 Pyridoxine 1.6-2.0mg | Fish, poultry, lean meat, whole grain, potatoes | Carbohydrate and protein metabolism, formation of antibodies, red blood cells, nerve function |
B-12 Cobalamin 2.0mcg | Lean beef, fish, poultry, eggs, lowfat and nonfat milk | Carbohydrate, fat and protein metabolism, maintains nervous system, blood cell formation |
Biotin (No RDA) | Egg yolk, meat, lowfat and nonfat milk, dark green vegetables; also made by microorganisms in intestinal tract | Carbohydrate, protein and fat metabolism, formation of fatty acids, utilization of B vitamins |
Folic Acid 200-400mcg | Green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts | Red blood cell formation, protein metabolism, growth and cell division |
Niacin 13-19mg | Poultry, fish, whole and enriched grains, dried beans and peas | Carbohydrate, protein and fat metabolism, health and digestive system, blood circulation, nerve function, appetite |
Pantothenic Acid (No RDA) | Most plant and animal foods, especially leans meats, whole grains, legumes | Converts nutrients into energy, vitamin utilization, nerve function |
C Ascorbic Acid 60mg | Citrus fruits, tomatoes, melons, berries, green and red peppers, broccoli | Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums |
D Cholecalcoferol 5-10mcg 200-400 IU | Egg yolk, fatty fish, fortified milk, also made in skin exposed to light | Calcium and phosphorus metabolism (bone and teeth formation) |
E Tocopherol 8-10mg | Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans | Protects cell membranes and red blood cells from oxidation, may be active in immune function |
K 60-80mcg | Green leafy vegetables, cereal, egg yolk | Formation of blood clotting agents and bone |
Mineral | Best Sources | Functions |
Calcium 800-1500mg | Lowfat or nonfat milk products, calcium fortified orange juice and bread, salmon with bones | Support of bone, teeth, muscle tissue, regulates heart beat, muscle action, nerve functions, blood clotting |
Chromium (No RDA) | Cheese, whole grains, meats, peas, beans | Needed glucose for metabolism (energy), increases effectiveness of insulin, muscle function |
Copper (No RDA) | Nuts, dried beans, oysters, cocoa powder | Formation of red blood cells, pigment, needed for bone health |
Iodine 150mcg | Seafood, iodized salt | Function of thyroid gland, which controls metabolism |
Iron 10-15mg | Meat, fish, poultry, organ meats, beans, whole and enriched grains, green leafy vegetables | Formation of hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells |
Magnesium 280-350mg | Nuts, green vegetables, whole grains, beans | Enzyme activation, nerve and muscle function, bone growth |
Phosphorus 800-1200mg | Meat, poultry, fish, eggs, lowfat milk products, beans, whole grains | Bone development, carbohydrate, protein and fat utilization |
Potassium (No RDA) | Vegetables, fruits, beans, bran cereal, lowfat milk products | Fluid balance, controls activity of heart muscle, nervous system |
Selenium 55-70mcg | Seafood, lean meat, grains, eggs, chicken, garlic | Fights cell damage from oxidation |
Zinc 12-15mg | Lean meat, eggs, seafood, whole grains, lowfat milk products | Taste and smell sensitivity, regulation of metabolism, aids in healing |
