Quick Guide to Vitamins and Minerals

by Jaan

VITAMIN A

helps: immune system, vision, bone growth, reproduction

find in: liver, carrots, broccoli

VITAMIN D

helps: bone health

find in: sunlight, oily fish, milk

VITAMIN E

helps: against free-radicals, immune function, DNA repair

find in: nuts, sunflower oil, spinach

VITAMIN C

helps: tissue/bone growth and repair, skin health

find in: red pepper, broccoli, kiwi

THIAMIN

helps: carbohydrate metabolism; functioning of the heart, muscles and nervous system

find in: bread, cereal, pasta

RIBOFLAVIN

helps: body growth and red blood cell production

find in: meat, eggs, nuts

NIACIN

helps: digestive system, nervous system, skin

find in: dairy products, chicken, fish

VITAMIN B6

helps: nervous and immune system; blood oxygen levels

find in: cereals, potatoes, bananas

FOLACIN

helps: formation of red blood cells and genetic material

find in: spinach, asparagus, lima beans

VITAMIN B12

helps: nervous system, red blood cells, genetic material

find in: red meat, cereals, fish

BIOTIN

helps: cell growth, metabolism, transfer of CO2

find in: cheese, cauliflower, chicken

PANTOTHENIC ACID

helps: metabolism of food

find in: whole grains, eggs

CALCIUM

helps; bone and teeth structure

find in: dairy products

PHOSPHOROUS

helps: essential to every cell in the body

find in: dairy products

IRON

helps: transport of oxygen around the body

find in: liver, red meat, oysters

MAGNESIUM

helps: muscle and nerve function; heart pace; immune system, bone health

find in: halibut, nuts, spinach

ZINC

helps: growth, development, immune system, brain function, reproduction

find in: oysters, red meat, poultry

IODINE

helps: thyroid function

find in: salt, fish, bread

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