Vitamins and Minerals

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

Note the nutritional powerhouses: spinach and broccoli.
Now you know why your mother always forced you to eat your vegetables as a child!!!!!

Vitamins

Vitamin	Recommended Dosage per Day	What the vitamin does	Significant food sources
A (Retinol)	3,000 mcg/day	Supports vision, skin, bone and tooth growth, immunity and reproduction	mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
B1 (Thiamin)	1.2 milligrams	Supports energy metabolism, and nerve function	spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (Riboflavin)	1.3 milligrams	Supports energy metabolism, normal vision, and skin health	spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (Niacin)	35 mg/day	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
B5 (Pantothenic Acid)	5 milligrams	Supports energy metabolism	widespread in foods
B6 (Pyridoxine)	100 mg/day	Amino acid and fatty acid metabolism, red blood cell production	bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
B7 (Biotin)	30 micrograms	Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis	widespread in foods
B9 Folate (Folic Acid)	1,000 mcg/day	It helps make DNA and prevent spina bifida and other brain birth defects	tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans, brussels sprouts, dark leafy greens, oranges, and orange juice
B12 (Cobalamin)	2.4 micrograms	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)	2,000 mg/day	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
D (calciferol)	100 mcg/day (4,000 IU)	Promotes bone mineralization	self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E	1,500 IU/day (1,000 mg/day)	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 (phylloquinone) (menadione)	120 micrograms	Synthesis of blood-clotting proteins, regulates blood calcium	Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

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Minerals

Mineral	Recommended Dosage per Day	What the mineral does	Significant food sources
Boron	20 mg	For menstrual cramps and boric acid has been used vaginally for yeast infections, but evidence is limited	naturally found in water and foods such as nuts and vegetables
Calcium	Age19-50: 2,500 mg Age 51 and up: 2,000 mg	Formation of bones and teeth, supports blood clotting	milk, cheese, yogurt, green, leafy vegetables, seeds, tofu and edamame
Chloride	Age 19-50: 2.3 mg Ages 51-70: 2.0 mg Ages 71+: 1.8 mg	Maintains fluid and electrolyte balance, aids in digestion	salt, soy sauce, milk, eggs, seaweed, rye, tomatoes, lettuce, celery, olives, salted meats, cold cuts
Chromium	Ages 19-50: 35 mcg Ages 51+: 30 mcg	Associated with insulin and is required for the release of energy from glucose	vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Copper	10,000 mcg	Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes	nuts, seeds, organ meats, seafood, whole grains, and vegetables
Fluoride	10 mg	Involved in the formation of bones and teeth, helps to make teeth resistant to decay	fluoridated drinking water, tea and coffee, shellfish, grapes (raisins, wine, grape juice), artificial sweeteners, sodas, potatoes, flavored popsicles, baby foods
Iodine	1,100 mcg	Component of thyroid hormones that help regulate growth, development and metabolic rate	seaweed, cod, dairy products, iodized salt, shrimp, prunes, tuna, eggs, crab, scallops, pollock, lima beans.
Iron	45 mg	Part of the protein hemoglobin (carries oxygen throughout body's cells)	artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Magnesium	350 mg	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
Manganese	11 mg	In the body, it's involved in many chemical processes, including the processing of cholesterol, carbohydrates, and protein. It might also be involved in bone formation.	whole grains, legumes, oysters, mussels, leafy vegetables, tea, coffee, and spices such as black pepper
Molybdenum	2,000 mcg	In the body, it helps to break down proteins and other substances.	Legumes, whole grains, fruits, vegetables, dairy products and even some organs meats
Phosphorus	Up to age 70: 4,000 mg Over age 70: 3,000 mg	Formation of cells, bones and teeth, maintains acid-base balance	chicken, turkey, pork, organ meats like brain and liver, cuttlefish, carp, sardines, clams, salmon, sardines, mackerel, cheese and milk, sunflower and pumpkin seeds, nuts, whole grains like wheat, oats, and rice, amaranth and quinoa, beans, lentils and soy
Potassium	Ages 14-18: 3,000 mg Ages 19+: 3,400 mg	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
Selenium	400 mcg	Antioxidant. Works with vitamin E to protect body from oxidation	seafood, meats and grains, brazil nuts, cottage cheese, sunflower seeds, eggs, beans, brown rice, mushrooms, oatmeal, spinach, milk, and yogurt, pistachios, lentils, peas, potatoes, bananas
Sodium	1,500 mg	Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions	Table salt, sauces, salad dressings, and condiments, such as soy sauce, fish sauce, miso, and black bean sauce, Cured meats, bacon, deli meats, and sausages, such as kielbasa, Pickles, olives, and other preserved vegetables, Instant soup, bullion, and broth, Roasted salted nuts and savory snacks, such as chips, crackers, and popcorn, Pizza, sandwiches, burritos, tacos, and pasta mixed dishes, Canned foods, such as soups, beans, and vegetables, Salted cod, king crab, clams, and other seafood
Zinc	40 mg	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