General Awareness

Vitamin or Mineral

Good Food Sources

What It Does

Calcium

Milk, yogurt, hard cheeses, fortified cereals, spinach

Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals

Choline
(Vitamin B complex)

Milk, liver, eggs, peanuts

Plays a key role in the production of cells and neurotransmitters

Chromium

Meats, poultry, fish, some cereals

Helps controlblood sugar levels

Copper

Seafood, nuts, seeds, wheat bran cereals, whole grains

Important in themetabolism of iron

Fiber

Bran cereal, peas, lentils, black beans, fruits, vegetables

Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heartdisease

Fluoride

Fluoridated water, some sea fish, sometoothpastesand mouth rinses

Prevents the formation oftoothcavities and stimulates the growth of bone

Folic Acid (Folate)

Dark, leafy vegetables; enriched and whole grain breads; fortified cereals

Key for the development of cells, protein metabolism andheart health; in pregnant women, helps prevent birth defects

Iodine

Processed foods and iodized salt

Important in the production ofthyroid hormones

Iron

Fortified cereals, beans, lentils, beef, eggs

Key component of red blood cells and many enzymes

Magnesium

Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa

Helps with heart rhythm, muscle and nerve function, bone strength

Manganese

Nuts, beans and other legumes, tea, whole grains

Important in forming bones and some enzymes

Molybdenum

Legumes, grains, nuts

Key in the production of some enzymes

Phosphorus

Milk and other dairy products, peas, meat, eggs, some cereals and breads

Allows cells to function normally; helps the body produce energy; key in bone growth

Potassium

Sweet potato, bananas, yogurt, yellowfin tuna, soybeans

Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones

Selenium

Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts.

Protects cells from damage; regulates thyroid hormone

Sodium

Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods

Important for fluid balance

Vitamin A

Sweet potato with peel, carrots, spinach, fortified cereals

Necessary for normal vision, immune function, reproduction

Vitamin B1(Thiamin)

Whole grain, enriched, fortified products; bread; cereals

Allows the body to process carbohydrates and some protein.

Vitamin B2(Riboflavin)

Milk, bread products, fortified cereals

Key in metabolism and the conversion of food into energy; helps produce red blood cells

Vitamin B3(Niacin)

Meat, fish, poultry, enriched and whole grain breads, fortified cereals

Assists in digestion and the conversion of food into energy; important in the production of cholesterol

Vitamin B5
(Pantothenic Acid)

Chicken, beef, potatoes, oats, cereals, tomatoes

Important in fatty acid metabolism

Vitamin B6

Fortified cereals, fortified soy products, organ meats

Important for the nervous system; helps the body metabolize proteins and sugar

Vitamin B7(Biotin)

Liver, fruits, meats

Helps with the synthesis of fats, glycogen and amino acids

Vitamin B12(Cobalamin)

Fish, poultry, meat, fortified cereals

Important in the production of red blood cells

Vitamin C

Red and green peppers, kiwis, oranges, strawberries, broccoli

Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body

Vitamin D (Calciferol)

Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure

Crucial in metabolizing calcium for healthy bones

Vitamin E
(alpha-tocopherol)

Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils

Antioxidant that protects cells against damage

Vitamin K

Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage

Important in blood clotting and bone health

Zinc

Red meats, some seafood, fortified cereals

Supports the body's immunity and nerve function; important in reproduction