Sources and Functions of Common Vitamins and Minerals

Vitamin B1 (thiamine) Carbohydrate metabolism, supports appetite and nervous system function Whole grain cereals, legumes, beans, nuts, liver, pork
Vitamin B2 (riboflavin) Healthy skin and eyes, part of coenzymes in energy metabolism Dairy, meat, leafy greens, whole grains
Vitamin B3 (niacin) Part of coenzyme in energy metabolism, maintains healthy skin and digestive system Tuna, dairy, meat, nuts, proteins, whole grains
Vitamin B6 (pyridoxine) Protein absorption and metabolism, aids in red blood cell formation Whole grain cereals, vegetables, meats, nuts, eggs, bananas
Vitamin B12 (Cobalamin) Energy metabolism, nervous system and mental health Meat, fish, yogurt, cheese, eggs, soybeans, spinach
Vitamin D Bone and teeth growth, calcium absorption Sunlight, milk, egg, fish liver oils
Vitamin K Blood clotting cascade Green leafy vegetables, milk, liver, potatoes
Calcium Strengthens bones, teeth, muscular tissue, muscle action and nerve function, blood clotting Milk and dairy products
Chromium Glucose metabolism, increases effectiveness of insulin, fatty acid and cholesterol synthesis Salt, soy sauce, brewers yeast, whole grain cereals
Folic acid Part of coenzymes for new cell formation, prevention of neural tube defects, protein metabolism, proper brain function Leafy green vegetables, liver, fortified grain products, legumes, seeds
Iron Part of hemoglobin and myoglobin, increases resistance to stress and disease Meats, legumes, eggs, fish, beans
Magnesium Bone mineralization, enzyme action, nerve function Nuts, leafy green vegetables, seafood, whole grains
Potassium pH balance, nerve function, fluid balance, influences muscle activity Avocado, banana, yogurt, orange, leafy greens
Zinc Immune function, cell division, cell growth, carbohydrate breakdown Seafood, meat, nuts, seeds, chocolate

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