List of Vitamins and Minerals
Here is a list of vitamins and minerals so you can understand how they help your body and how important it is to get your recommended daily allowance.
Vitamin A
Vitamin A helps eye disorders, improves night vision and helps your immune system. Can be found in Apricot, Asparagus, Broccoli, Cantaloupe, Carrots, Eggs, Liver, Mango, Pumpkin, Spinch, Sweet Potatoes, Tomatos, Watermelon and Winter Squash.
Vitamin B-1
Vitamin B-1 helps maintain healthy mucous membranes, is a antioxidant and helps in growth and Development. Good sources are Baked Potato, Brown rice, Garbanzo beans, Kidney Beans, Ham, Oatmeal, Orange, Peas, Peanuts, and Oysters.
Vitamin B-2
Promotes the production of red blood cells. Can find it in Asparagus, Bananas, English Muffins, Milk, Pancakes, Pretzels, Yogurt, and Cottage Cheese.
Vitamin B-3
Can help treat Vertigo and ear ringing. Helps get energy out of food and balances cholesterol. Can find it in Avocado, Asparagus, Broccoli, Dates, Peanuts, Peas, Pork, Tuna, and Soybeans.
Vitamin B-5
Helps maintain healthy skin and hair. Can be found in Mushrooms, Oatmeal, Peanuts, Cauliflower, Eggs, Pecans, Sunflower Seeds, Beef, Whole Wheat Flour.
Vitamin b-6
Helps our brain and our metabolism. Can be found in Avocado, Bananas, Carrots, Pork loin, Potatos, Roast Beef, Turkey, Spinach, Shrimp, Chicken Breast, Brown Rice, Peanuts, and Salmon.
Vitamin b-7
Can help you lose excess fat, aid in forming fatty acids and amino acids. Can aslo alleviate muscle pain. Can be found in Almonds, Peanuts, Milk, Eggs, Walnuts, Cheese, Beef, Cashews, Butter, Chocolate, Chicken, Clams, and Oatmeal.
Vitamin B-9
Aids in our metabolic process, and helps form red blood cells correctly. Can be found in Avocado, Salmon, Whole grains, Spinach, Green Peas, Long grain rice, Beef Liver, Beets, Broccoli, and Brussels sprouts.
Vitamin b-12
Can give you energy and helps some diseases like nerve damage and anemia. Can be found in Eggs, Clams, Swiss Cheese, Trout, Yogurt, Lobster, Liverworst, Beef, and Sardines.
Vitamin C
Is required to produce Collagen, which is a structural aspect of veins, tendons, ligaments, and bone. It is also a Antioxidant. Can be found in Broccoli, Tomato, Lemon, Kiwi, Guava, Orange, Grapefruit, Tangerine, and in Strawberries.
Vitamin D
Can help reduce the risk of colon or breast cancer. Help promote strong bones. Can be found in Sunlight, Tuna, Mackerel, Milk, Sardines, and Cod-liver oil.
Vitamin E
Helps prevent blood clotting and promotes the growth of red blood cells. Good for our skin and is an antioxidant. Can be found in Wheat germ, Walnuts, Peanuts, Canola oil, Avocado, Almonds, Sunflower Seeds, Corn and Asparagus.
Vitamin K
Helps promote a healthy heart and bones. Can be found in Parsely, Kale, Romaine lettuce, broccoli, Mustand greens, Cabbage and Brussel sprouts.
calcium
Not only is it good for our bones but is a must for constriction and relaxation of the blood vessels, muscle movement, secreting isulin and transmitting nerve impulses. Can be found in Yogurt, Sardines, Cheese, Broccoli, Kale, Milk, Almonds and Bok choy.
Chloride
Helps balance electrolytes in our body. Can be found in Table Salt, Canned foods, and Bacon.
Chromium
Helps regulate blood sugar by enhancing the effects of insulin. Can be found in Bananas, Turkey, Oranges, Grapes, Garlic, Broccoli, Basil, potato, and Red wine.
Copper
Helps with cellular energy and helps the body utilize Iron. Can be found in Clams, Kale, Sesame seeds, Prunes, and Almonds.
Fluoride
Increases spinal bone mass and helps prevent tooth decay. May assist in the treatment of osteoporosis. Can find it in Grapes, Tea, Fish, Chicken and Canned sardines.
Iodine
Is required for the creation of thyroid hormones. Not enough Iodine can cause preventable brain damage. Can be found in Turkey breast, Egg, Navy beans, Seaweed, Iodized Salt, Shrimp, Potato with peel, Cod and Milk.
Iron
You need Iron to help transport and store oxygen. Iron protects cells from getting to much hydrogen Peroxide, which can cause cell damage. Easier to absorb from meat rather then plants. Can get it from Spinach, Soybeans, Lentils, Beef, Chicken Liver, Tofu
Magnesium
Promotes production of energy and assists in bodily functions. Helps structural role in bone, cell membranes, and chromosomes. Help maintain a healthy blood pressure. Can be found in Almonds, Spinach, Okra, Raisin bran cereal, Peanuts, Oat bran, Brown rice, Lima beans, Hazelnuts, and Sesame seeds.
Manganese
Helps prevent oxygen damage in cells, helps heal wounds, and processes carbohydrates, amino acids, and cholesterol for our metabolism. Can be found in Whole wheat bread, Pinto beans, Instant oatmeal, Blueberries, Pineapple, Pecans, Peanuts and Brown rice.
Molybdenum
Helps break down toxins and is a must in plasma antioxidant component of blood. Can be found in Sunflower seeds, Green beans, Peas, Lentils and Broccoli.
Phosphorus
Makes up over half our bone mass and every cell in the body needs it. Helps in smooth muscle movement and is important for brain function. Can be found in Yogurt, Whole wheat bread, Chicken, Brown rice, Beef and Fish.
potassium
Is needed for the production of energy of cells. Helps maintain electrical balance across cell membranes. Can be found in Tomato, Orange, Potato, Prunes, Almonds and Raisins.
Selenium
Helps in the elasticity in tissues, may slow the ageing process and helps regulateThyroid hormones. Can be found in Salmon, Shrimp, Walnuts, Crimini mushrooms, Milk, Crab, Beef and Chicken.
Sodium
Helps with electrical balance across cell membranes. Important for contraction of muscles and moving water through the body. Can find it in Table salt, Fish, Eggs, Jarred Olives, Bacon and Canned goods.
Zinc
Plays important role in growth, neurological function and reproduction. Promotes a healthy immune system and helps to fight off infection. Can be found in Turkey, Oat bran, Mollusks, Crab, Beans, Mushrooms, Milk, Oysters, Shrimp and Green beans.
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