Vitamin A Food Sources
Can make from beta-carotene in carrots and spinach. Pre-formed vitamin A in fish and milk
Vitamin A Role in Body
Eyesight and gene (DNA) expression
Vitamin D Food Sources
Sunlight, fish and milk
Vitamin D Role in Body
Works with calcium for one health
Vitamin E Food Source
OIls and food with high fat contet
Vitamin E Role in Body
Powerful Antioxidant
Vitamin K Food Source
Green vegetables: cabbage, spinach, kale, broccoli, etc.
Vitamin K Role in Body
Clots the body
Vitamin C Food Source
Fruits and vegetables, especially citrus and bell peppers
Vitamin C Role in Body
Makes collagen, is antioxidant and helps absorb iron
Thiamin Food Sources
Variety of Foods
Thiamin Role in Body
Nerve function
Niacin Food Sources
Variety of foods, can create from tryptophan (with help from B6)
Niacin Role in Body
Energy metabolism
Folate Food Sources
Healthy foods: legumes and vegetables; synthetic version added to grains
Folate Role in Body
Required to synthesize DNA - Part of every new cell created in body
Vitamin B12 Food Sources
Animal sources: but requires intrinsic factor and stomach acid for absorption
Vitamin B12 Role in Body
Nerve function
Vitamin B6 Food Sources
Variety of foods
Vitamin B6 Role in Body
Over 100 reactions, including converting tryptophan to niacin
Calcium Food Sources
Sardines, Milk, Tofu, leafy greens
Calcium Role in Body
Works with vitamin D in bone health; keeps our heart pumping - precise blood levels required
Magnesium Food Sources
Healthy foods: nuts, seeds, beans, greens
Magnesium Role in Body
Heart function, promotes muscle relaxation
Sodium Food Sources
Salted and processed foods
Sodium Role in Body
Fluid and electrolyte balance
Potassium Food Sources
Fresh, whole foods- destroyed in processing
Potassium Role in Body
Fluid and electrolyte balance, helps heart beat
Iron Food Sources
Heme-iron (better absorbed: meat
Non-heme iron (not as well absorbed): beans and leafy greens
Iron Role in Body
Carries and stores oxygen
Zinc Food Sources
Meat, enriched grains, nuts and seeds
Zinc Role in Body
Works with protein, part of immune system
Selenium Food Source
Meat and shellfish; levels in fruits/vegetables depend on selenium in soil
Selenium Role in Body
Powerful antioxidant