Vitamins and Minerals - Help Chart
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Vitamin / Mineral
Function
Natural Sources
Vitamin A
Prevents night blindness
Promotes healthy eye function
Keeps skin, hair, and nails healthy
Helps ward off bacterial infection
Green, yellow, or orange vegetables
Cantaloupe
Apricots
Sweet potatoes
Vitamin B6
Carbohydrates and protein metabolism
Helps form red blood cells
Proper nerve function
Bananas
Meats, poultry, fish
Potatoes
Broccoli
Cereals and grains
Vitamin B12
Proper nerve function
Helps form red blood cells
Builds genetic material
Meats, poultry, fish
Milk
Eggs
Vegans may need supplementation
Folic Acid
DNA and RNA synthesis
Helps form red blood cells
Important in growth and development
Helps prevent birth defects
Orange and grapefruit juice
Green leafy vegetables
Poultry
Supplement recommended for pregnancy
Dried beans
Vitamin C
Promotes healing of cuts and wounds
Helps resist infection
Keeps gums healthy
Strengthens blood vessel walls
Citrus fruits (oranges, grapefruit)
Strawberries
Cantaloupe
Green or red peppers
Broccoli
Vitamin E
Helps form red blood cells, muscles, and other tissues
Antioxidant
Seeds and nuts
Seafood
Eggs
Oils
Calcium
Helps build strong bones and teeth
Involved in muscle contractions and nerve function
Milk and milk products (yogurt, cheese)
Tofu
Broccoli
Calcium fortified orange juice
Some fortified cereals
Chromium
Works with insulin for proper glucose metabolism
Egg yolks
Meat
Whole grains
Cheese
Iron
Helps carry oxygen to body tissues including muscle
Red meat, seafood, and fish
Dried apricots
Dried beans
Fortified cereals
Supplement recommended for pregnancy
Phosphorus
Works with calcium to build and maintain bones and teeth
Helps convert food to energy
Dairy products
Egg yolks
Meat, poultry, fish
Legumes
Soft drinks
Potassium
Vital for muscle contractions and nerve transmission
Important for heart and kidney function
Helps regulate fluid balance and blood pressure
Milk and yogurt
Many fruits and vegetables (especially oranges, bananas, and potatoes)
Zinc
Important in function of many enzymes
Wound healing
Seafood
Meats
Eggs
Whole grains
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