A chart listing essential vitamins and minerals, their primary functions, and common food sources
|
Nutrient |
Primary
Functions |
Food
Sources |
|
Vitamin A |
Vision, immune function, skin health |
Carrots, sweet potatoes, spinach, dairy |
|
Vitamin B1 |
(Thiamine) Energy metabolism, nerve function |
Whole grains, pork, seeds, nuts |
|
Vitamin B2 |
(Riboflavin) Energy production, skin health |
Milk, eggs, green vegetables, almonds |
|
Vitamin B3 |
(Niacin) Digestive health, energy production |
Meat, fish, whole grains, peanuts |
|
Vitamin B5 |
(Pantothenic Acid) Hormone synthesis, metabolism |
Chicken, beef, whole grains, avocados |
|
Vitamin B6 |
Brain development, immune function |
Fish, potatoes, bananas, chickpeas |
|
Vitamin B7 |
(Biotin) Skin, hair, and nail health, metabolism |
Eggs, almonds, sweet potatoes, spinach |
|
Vitamin B9 |
(Folate) Cell division, fetal development |
Leafy greens, beans, citrus fruits |
|
Vitamin B12 |
Red blood cell formation, nervous system health |
Meat, dairy, fish, fortified cereals |
|
Vitamin C |
Antioxidant, skin health, immune support |
Citrus fruits, berries, bell peppers |
|
Vitamin D |
Bone health, calcium absorption |
Sunlight, fortified dairy, fatty fish |
|
Vitamin E |
Antioxidant, skin and immune health |
Nuts, seeds, spinach, vegetable oils |
|
Vitamin K |
Blood clotting, bone health |
Leafy greens, broccoli, cabbage |
|
Calcium |
Bone and teeth health, muscle function |
Dairy, leafy greens, fortified juices |
|
Iron |
Oxygen transport in blood, energy production |
Red meat, beans, fortified cereals |
|
Magnesium |
Muscle and nerve function, energy production |
Nuts, seeds, whole grains, leafy greens |
|
Phosphorus |
Bone health, energy production |
Dairy, meat, fish, nuts |
|
Potassium |
Heart function, muscle and nerve function |
Bananas, potatoes, oranges, spinach |
|
Selenium |
Antioxidant, immune support |
Brazil nuts, seafood, eggs, whole grains |
|
Zinc |
Immune function, wound healing |
Meat, shellfish, dairy, seeds |