Vitamins
| Vitamin | Function | Sources |
|---|---|---|
| Vitamin A (Retinol) | Keep skin and mucous membranes healthy and resistant to infection; prevents night blindness | Liver; eggs; cheese; butter; fortified margarine; milk; yellow orange, and dark-green vegetables |
| B1 (Thiamin) | Maintains appetite, digestive system, and nervous system; helps convert food to energy | Pork; liver; oysters; whole-grain and enriched breads; cereals; pasta; wheat germ; brewer’s yeast |
| Niacin | Maintains health of skin, digestive tract, and nervous system | Liver; poultry; meat; tuna; whole grains; enriched breads and cereals; nuts; legumes |
| B6 (Pyridoxine) | Enables body to use proteins and fats; maintains red blood cells | Whole-grain cereals and breads; liver; legumes; wheat germ |
| B12 (Cobalamin) | Builds genetic material, forms red blood cells, and operates nervous system | Liver; kidneys; meat; fish; eggs; milk; oysters |
| Pantothenic acid | Regulates energy metabolism | Liver; kidneys; whole grains; nuts; eggs; dark-green vegetables; yeast; many other foods |
| Folacin (Folic acid) | Helps form body proteins. Generic material, and red blood cells | Liver; kidneys; dark-green leafy vegetables; wheat germ; brewer-s yeast; whole grains; enriched breads and cereals |
| Biotin | Promotes fatty acid formation; releases energy from carbohydrates | Egg yolk; liver; kidneys; dark-green vegetables; milk; whole-grain bread and cereals. Made in intestinal tract |
| Vitamin C (Ascorbic acid) | Maintains bones, teeth, blood vessels; forms collagen, which supports body structure | Citrus fruits; tomatoes; strawberries; melons; green peppers; potatoes; dark-green vegetables; cauliflower |
| Vitamin D (Calciferol) | Builds and maintains strong bones and teeth | Milk; egg yolk; liver; tuna; salmon. Made on skin in sunlight |
| Vitamin E (Tocopherol) | Prevents breakdown of cells and vitamins A and D | Vegetable oils; margarine; whole-grain cereals; bread; wheat germ; liver; dried beans; green leafy vegetables |
| Vitamin K | Helps blood to clot normally | Green leafy vegetables; vegetables in cabbage family; milk. Made in intestinal tract |
Minerals
| Vitamin | Function | Sources |
|---|---|---|
| Calcium | Builds bones and teeth; helps blood to clot and nerves and muscles to act normal | Milk; cheese; dark-green vegetables; sardines; oysters; clams |
| Chromium | Works with insulin to metabolize glucose | Meats; whole-grain cereals |
| Copper | Works with iron to form hemoglobin | Liver; kidneys; shellfish; whole grains; legumes; nuts |
| Fluoride (Fluorine) | Helps maintain bone and tooth structure | Some drinking water; seafood; tea; milk; eggs |
| Iodine | Regulates growth and rate of metabolism; helps prevent goiter | Seafood; iodized salt |
| Iron | Maintains red cell count in blood; carries oxygen from lungs to other parts of body | Liver; lean meats; legumes; whole grains; dark-green leafy vegetables; dark molasses; shrimp; oysters; dried fruits |
| Magnesium | Needed for bone structure, nerve and muscle activity; and energy release; regulates body temperature | Whole- grain cereals; green leafy vegetables; nuts; legumes; including soy beans |
| Manganese | Needed for normal bone structure; reproduction; and growth | Legumes; nuts; whole-grain cereals |
| Phosphorus | Builds bones and teeth | Milk; cheese; meat; liver; fish; poultry; grains; legumes; corn; nuts |
| Potassium | Regulates acid-base balance; body-water balance; and nerve function | Milk; meat; many fruits; cereals; legumes; vegetables |
| Sodium | Helps regulate acid-based balance; nerve function; and water balance | Most foods except fruits |
| Zinc | Maintains growth; appetite; and digestion | Seafood (especially oysters); wheat germ |
Calcium Sources
| Food | % of U.S. Recommended Daily Allowance | Amount of food |
|---|---|---|
| Cheese, Parmesan | 40 | 1 oz. |
| Collards, cooked | 35 | 1 cup |
| Milk, low-fat | 35 | 1 cup |
| Sardines, with bones, canned, drained | 35 | 3 oz. |
| Buttermilk | 30 | 1 cup. |
| Yogurt, from partially skimmed milk | 30 | 1 cup. |
| Cheese, cottage , creamed | 25 | 1 cup |
| Yogurt, from whole milk | 25 | 1 cup |
| Ice cream or Ice milk, soft type | 25 | 1 cup |
| Turnip greens, cooked | 25 | 1 cup |
| Cheese, cheddar | 20 | 1 oz. |
| Ice cream or Ice milk , hardened | 20 | 1 cup |
| Kale, cooked | 20 | 1 cup |
| Mustard greens, cooked | 20 | 1 cup |