Nutrient

Description

Sources

vitamin A

Helps eyes see normally in the dark, promotes the growth of cells and tissues , protects from infection, may reduce the risk of certain cancers. If you don't get enough night blindness can occur along with dry skin, reproductive problems, and poor growth

Red, orange, yellow, and leafy green veggies.

vitamin B1 (Thiamin)

Produces energy from carbs

Whole-grain and enriched grains-bread, rice, pasta, tortillas, and fortified cereals. Also found in pork, liver, and other organ meats.

vitamin B2 (Riboflavin)

Produces energy.

Dairy foods, organ meats, enriched breads and grains, eggs, meats, leafy-green veggies, and nuts.

vitamin B6 (Pyridoxine)

Helps body make cells, produce insulin, hemoglobin, and antibodies that fight infection, turns tryptophan into niacin and serotonin. Deficiencies can cause depression, nausea, and greasy, flaky skin.

Chicken, pork, fish, liver, and kidney, along with whole grains, nuts, and legumes.

vitamin B12 (cobalamin)

Works with folic acid to make red blood cells, occurs in every body cell as a vital part of many body chemicals, helps body use fatty acids and some amino acids. Deficiencies can result in anemia, fatigue, nerve damage, and sensitive skin (strict vegetarians are at risk for B12 deficiency, as well as the elderly).

Animal products-meat, fish, poultry, eggs, milk, and other dairy foods. Fortified foods may also contain B12.

vitamin C

Helps produce collagen, a connective tissue that holds muscles, bones, and tissues together. Helps form and repair red blood cells, bones, and other tissue, keeps capillary walls and blood vessels firm (protecting from bruising), helps body absorb iron, keeps gums healthy, heals cuts and wounds, protects from infection by keeping immune system healthy.

Citrus fruits (oranges, grapefruits, tangerines), berries, melons, peppers, leafy green veggies, potatoes, and tomatoes.

vitamin D

Promotes absorption of calcium and phosphorus and helps deposit them in bones and teeth, making them stronger and healthier. A deficiency can result in osteoporosis. Too much can be toxic, leading to kidney stones or damage, weak muscles and bones, and excessive bleeding.

Sunshine, cheese, eggs, sardines and salmon, and fortified breakfast cereals.

vitamin E

Works as an antioxidant, reducing the risk of health problems, such as heart disease and cancer.

Vegetable oils-soybean, corn, cottonseed, and safflower. Also found in margarine, salad dressing, and other foods made from oil. Nuts, seeds, wheat germ, and leafy-green veggies are also good sources.

vitamin K

Makes proteins that help blood to clot to reduce bleeding, helps body make some other proteins for your blood, bones, and kidneys.

Leafy-green vegetables, milk and other dairy products, meat, eggs, cereal, fruits, and vegetables.

Calcium

Builds bones (in length and strength), slows the rate of bone loss as you age, helps muscles contract and your heart beat, plays a role in normal nerve function, helps blood to clot if you're bleeding.

Milk and other dairy foods such as yogurt and cheeses. Also found in leafy-green veggies, fish with edible bones, calcium-fortified soy milk, and tofu.

Fiber

Helps protect against some forms of cancer, holds onto water to help soften and add bulk to waste in intestines (helping to move stools through the digestive system more quickly with normal frequency and ease). Soluble fibers help control the level of blood sugar and may reduce the need for insulin.  Soluble fibers also help lower total cholesterol levels.

Soluble fibers: Dried beans and peas, oats, barley, fruits and veggies.  Insoluble fibers: whole-wheat products, wheat and corn bran, vegetables, skins of fruits and root vegetables.

(Folic Acid or Folacin)

Plays an essential role in making new body cells by helping to produce DNA and RNA. Works with B12 to help produce hemoglobin in red blood cells. A deficiency can cause anemia.

Leafy-green vegetables, some fruits, legumes, liver, yeast breads, wheat germ, and some fortified cereals. Most enriched grain products are fortified with folic acid.

Iron

Serves as an essential part of hemoglobin, which carries oxygen in your blood from your lungs to every body cell. Iron deficiencies can lead to anemia, fatigue, and infections.

Liver, sirloin, fortified breakfast cereal, pumpkin seeds, bran, soybean nuts, leafy-greens, and whole grains.

Phosphorus

Helps generate energy in every cell, acts as the main regulator of energy metabolism in your body's organs, it is a major component of bones and teeth, and serves as part of DNA and RNA.

Protein-rich foods-milk, meat, poultry, fish, and eggs. Also found in legumes, nuts, bread, and other baked foods.

Potassium

Helps regulate fluids and mineral balance in and out of body cells, helps maintain your normal blood pressure, helps transmit nerve impulses, and helps your muscles contract.  Diarrhea, vomiting, and laxative use can cause a deficiency that may cause weakness, appetite loss, nausea, and fatigue.

Fruits, vegetables, fresh meat, poultry, and fish. Less processed foods tend to have more potassium.

Sodium

Helps regulate the movement of body fluids in and out of your body cells, helps your muscles relax (including your heart), transmits nerve impulses, and helps to regulate your blood pressure.

Processed foods account for about 80% of the sodium in food. The rest comes from table salt and the small amount that occurs naturally in food.