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Unlike protein,
carbohydrates and fats, vitamins do not yield usable energy when
broken down. They assist the enzymes
that release energy from carbohydrates, proteins and fats, but
they do not provide energy themselves. (thus, beware of
claims for "energy vitamins" or for diets that replace foods
with vitamin supplements) Vitamins and minerals are widely available from the natural
foods we eat. So, before you reach for the vitamin jar,
try eating your vitamins from natural foods. Here are
some of the best sources for each:
Note the nutritional powerhouses: spinach and broccoli.
Now you know why your mother always forced you to eat
your vegetables as a child !
Vitamins
Vitamin |
What the vitamin does |
Significant
food sources |
B1 (thiamin) |
Supports energy metabolism and
nerve function |
spinach,
green peas, tomato juice, watermelon, sunflower seeds,
lean ham, lean pork chops, soy milk |
B2 (riboflavin) |
Supports energy metabolism, normal
vision and skin health |
spinach,
broccoli, mushrooms, eggs, milk, liver, oysters, clams |
B3 (niacin) |
Supports energy metabolism, skin
health, nervous system and digestive system |
spinach,
potatoes, tomato juice, lean ground beef, chicken breast,
tuna (canned in water), liver, shrimp |
Biotin |
Energy metabolism, fat synthesis,
amino acid metabolism, glycogen synthesis |
widespread
in foods |
Pantothenic Acid |
Supports energy metabolism |
widespread
in foods |
B6 (pyridoxine) |
Amino acid and fatty acid metabolism,
red blood cell production |
bananas,
watermelon, tomato juice, broccoli, spinach, acorn
squash, potatoes, white rice, chicken breast |
Folate |
Supports DNA synthesis and new
cell formation |
tomato
juice, green beans, broccoli, spinach, asparagus, okra,
black-eyed peas, lentils, navy, pinto and garbanzo
beans |
B12 |
Used in new cell synthesis, helps
break down fatty acids and amino acids, supports nerve
cell maintenance |
meats,
poultry, fish, shellfish, milk, eggs |
C (ascorbic acid) |
Collagen synthesis, amino acid
metabolism, helps iron absorption, immunity, antioxidant |
spinach,
broccoli, red bell peppers, snow peas, tomato juice,
kiwi, mango, orange, grapefruit juice, strawberries |
A (retinol) |
Supports vision, skin, bone and
tooth growth, immunity and reproduction |
mango,
broccoli, butternut squash, carrots, tomato juice,
sweet potatoes, pumpkin, beef liver |
D |
Promotes bone mineralization |
self-synthesis
via sunlight, fortified milk, egg yolk, liver, fatty
fish |
E |
Antioxidant, regulation of oxidation
reactions, supports cell membrane stabilization |
polyunsaturated
plant oils (soybean, corn and canola oils), wheat germ,
sunflower seeds, tofu, avocado, sweet potatoes, shrimp,
cod |
K |
Synthesis of blood-clotting proteins,
regulates blood calcium |
Brussels
sprouts, leafy green vegetables, spinach, broccoli,
cabbage, liver |
top
Minerals
Mineral |
What the mineral does |
Significant food
sources |
Sodium |
Maintains fluid and electrolyte balance,
supports muscle contraction and nerve impulse transmissions |
salt, soy
sauce, bread, milk, meats |
Chloride |
Maintains fluid and electrolyte balance,
aids in digestion |
salt, soy
sauce, milk, eggs, meats |
Potassium |
Maintains fluid and electrolyte balance,
cell integrity, muscle contractions and nerve impulse
transmission |
potatoes,
acorn squash, artichoke, spinach, broccoli, carrots,
green beans, tomato juice, avocado, grapefruit juice,
watermelon, banana, strawberries, cod, milk |
Calcium |
Formation of bones and teeth, supports
blood clotting |
milk, yogurt,
cheddar cheese, Swiss cheese, tofu, sardines, green beans,
spinach, broccoli |
Phosphorus |
Formation of cells, bones and teeth,
maintains acid-base balance |
all animal
foods (meats, fish, poultry, eggs, milk) |
Magnesium |
Supports bone mineralization, protein
building, muscular contraction, nerve impulse transmission,
immunity |
spinach,
broccoli, artichokes, green beans, tomato juice, navy
beans, pinto beans, black-eyed peas, sunflower
seeds, tofu, cashews, halibut |
Iron |
Part of the protein hemoglobin (carries
oxygen throughout body's cells) |
artichoke,
parsley, spinach, broccoli, green beans, tomato juice,
tofu, clams, shrimp, beef liver |
Zinc |
A part of many enzymes, involved
in production of genetic material and proteins, transports
vitamin A, taste perception, wound healing, sperm production
and the normal development of the fetus |
spinach,
broccoli, green peas, green beans, tomato juice,lentils,
oysters, shrimp, crab, turkey (dark meat), lean ham,
lean ground beef, lean sirloin steak, plain yogurt, Swiss
cheese, tofu, ricotta cheese |
Selenium |
Antioxidant. Works with vitamin
E to protect body from oxidation |
seafood,
meats and grains |
Iodine |
Component of thyroid hormones that
help regulate growth, development and metabolic rate |
salt, seafood,
bread, milk, cheese |
Copper |
Necessary for the absorption and
utilization of iron, supports formation of hemoglobin
and several enzymes |
meats,
water |
Manganese |
Facilitates many cell processes |
widespread
in foods |
Fluoride |
Involved in the formation of bones
and teeth, helps to make teeth resistant to decay |
fluoridated
drinking water, tea, seafood |
Chromium |
Associated with insulin and is required
for the release of energy from glucose |
vegetable
oils, liver, brewer's yeast, whole grains, cheese, nuts |
Molybdenum |
Facilitates many cell processes |
legumes,
organ meats |
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