Download Vitamins and Minerals

Vitamins and Minerals
Vitamins
A
Functions
Food Sources
Necessary
for vision in
dim light, for
healthy skin
and surface
tissues
Carrots, Fish liver
oils, liver,
fortified
margarine,
cheese and dark
green leafy
vegetables
B







Thiamine (B1)
Riboflavin(B2)
Nicotinic acid
B5
B6
B12
Folic acid
B1-B5 mainly used
for energy
metabolism.

B6-used for protein
metabolism.
 B12 and folic acid
are used for
production of red
blood
 Cells and nervous
system
Bread, potatoes,
milk, meat,
fortified
breakfast
cereals. Leafy
green

vegetables.
C
Growth and repair,
maintenance of connective
tissues, production of
hormones
Fresh fruit,
(especially citrus
fruits) and
vegetables
D
Growth and
maintenance
of bones and
teeth.
Oily fish. Milk,
cheese, eggs,
fortified
breakfast
cereals, sunlight
E
Protection
of cell
membrane,
immune
and
nervous
Vegetable oil, egg,
whole grains,
vegetable oil,
green vegetables
and nuts.
system
K
For normal
blood
clotting
and
energy
metabolism
Green leafy
vegetables,
liver, meat,
potatoes and
cereals
Water soluble vitamins
Fat soluble vitamins
Minerals
Sodium
Function
Potassium
Used in the body's fluid
balance and is involved in
membrane functions
Calcium
For health bones and teeth,
blood clotting, muscle and
nerve functioning
Magnesium
Involved in muscle tone and
activates enzymes
Potatoes,
milk,
bread
Iron
Manufacture of red blood
cells, oxygen transportation
Red
meat,
cereals,
potatoes
Zinc
For growth, activation of
enzymes, releases vitamin A
from liver
Meat,
oysters,
bread,
cereals
Copper
Function of enzymes, bone
formation and metabolism
Oyster,
muscles,
whole
grain,
nuts and
cocoa
Selenium
Protects the cell membrane
and works with vitamin E
Iodine
Necessary component of
thyroid hormones
Phosphorus
Accommodates energy
stores, bones, membrane
function and growth
Regulate body fluid,
functioning of nerve and
muscle contraction
Sources
Salt,
bread,
cereals,
bacon,
ham,
Potatoes,
green
vegetables
Dairy
products,
bananas
Milk,
cheese,
bread, oily
fish
Nuts,
seeds, fish,
bread
Oily fish,
meat,
milk
eggs,
meat,
fish,
soya
products