| Vitamins |
Sources |
This helps… |
| Vitamin A |
Egg yolks, dairy, dark green vegetables |
Fight infections, healthy skin, bones, and teeth, helps maintain good night vision |
| Vitamin B1 (Thiamin) |
Lean meats, cereals, legumes |
Growth and digestion, healthy nervous system, muscles and heart |
| Vitamin B2 (Riboflavin) |
Milk, cheese, eggs, meat, green vegetables, enriched bread and cereals |
Convert food into energy, maintain healthy skin and eyes |
| Vitamin B3 (Niacin) |
Meat, fish, cereals |
Maintain healthy nervous system, digestion, skin and |
| Vitamin B6 (Pyridoxine Hydrochloride) |
Whole grain cereals, potatoes, pork, bananas |
Proper functioning of nervous system |
| Vitamin B12 (Cyanocobalamin) |
Milk, eggs, liver, meat, cheese |
Produce red blood cells, maintain healthy nervous system |
| Vitamin C (Ascorbic Acid) |
Citrus fruits, strawberries, tomatoes |
Normal development and maintenance of bones, cartilage, teeth and gums |
| Vitamin D |
Egg yolks, dairy, liver, fish |
Normal development and maintenance of bones and teeth, especially for babies |
| Vitamin E |
Egg yolks, dairy, cereals, nuts, fish |
Helps red blood cells supply oxygen to the body to increase endurance |
| Pantothenic Acid |
Salmon, eggs, green vegetables |
Convert food into energy |
| Folic Acid |
Meat, green leafy vegetables, kidney and lima beans, cereals |
Maintain healthy red blood cells, metabolize other nutrients |
| Biotin |
Meat, egg yolk, peanuts, grapefruit |
Metabolize other major nutrients |
| |
| Minerals |
Sources |
This helps… |
| Iron |
Meat, egg yolk, enriched bread and cereals, nuts |
Maintain healthy red blood cells and mental development |
| Calcium |
Dairy products, leafy green vegetables |
Normal development and maintenance of healthy bones and teeth |
| Iodine |
Iodized salt, shellfish, ocean fish |
Energy use in the body |
| Magnesium |
Cereals, legumes, fish |
Cell growth and metabolism |
| |
| Other Nutrients |
Sources |
This helps… |
| Carbohydrates |
Potatoes, bread, rice, noodles, cereals |
Provide energy to the body |
| Fats |
Fat from meat, poultry and fish, milk |
Provide reserve energy stores, build nervous tissues, cushion body organs, prevent lose of body heat |
| Proteins |
Meat, poultry, fish, eggs, milk, cheese, peanut butter, nuts |
Build and repair body tissues, and build anti bodies |
