Info Table


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


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