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:
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 |
What the vitamin does |
Significant food sources |
|---|---|---|
A |
Supports vision, skin, bone and tooth growth, immunity and reproduction | mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver |
B1 |
Supports energy metabolism, and nerve function |
spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk |
B2
|
Supports energy metabolism, normal vision, and skin health |
spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams |
B3 |
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
|
Supports energy metabolism | widespread in foods |
B6
|
Amino acid and fatty acid metabolism, red blood cell production | bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast |
B7
|
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis | widespread in foods |
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
|
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 |
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 |
Folate
|
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 |
K |
Synthesis of blood-clotting proteins, regulates blood calcium |
Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver |
Minerals
Mineral |
What the mineral does |
Significant food sources |
|---|---|---|
Calcium |
Formation of bones and teeth, supports blood clotting | milk, cheese, yogurt, green, leafy vegetables, seeds, tofu and edamame |
Chloride |
Maintains fluid and electrolyte balance, aids in digestion | salt, soy sauce, milk, eggs, seaweed, rye, tomatoes, lettuce, celery, olives, salted meats, cold cuts |
Chromium |
Associated with insulin and is required for the release of energy from glucose | vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts |
Copper |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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Kerr
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