Vitamin A

Action: Promotes good vision, maintains skin and mucous membranes and, as an antioxidant, may protect against some cancers.
Sources: Oily fish, liver, butter, cheese, margarine, eggs, carrots, tomatoes, apricots, spinach, broccoli

Vitamin B1 (thiamine)

Action: Needed to turn food into energy.
Sources: Dried beans, whole grains, brown rice, nuts, bulgur wheat, whole-wheat pasta and bread, lean meat, fish, yeast extract

Vitamin B2 (riboflavin)

Action: Helps turn food into energy.
Sources: Lentils, nuts, dairy products, eggs, liver, lean meat, fish, yeast extract

Niacin

Action: Involved in the synthesis of DNA; important for the nervous and digestive systems and the release of energy from food.
Sources: Dairy products, liver, chicken, turkey, oily fish, whole-wheat bread, brown rice, yeast extract, brewer's yeast, nuts

Vitamin B6

Action: Involved in brain function, production of antibodies, formation of red blood cells. Helps release energy from protein.
Source: Bananas, whole grains, dried beans, eggs, nuts, oats, fish, liver, brown rice, whole wheat bread, green leafy vegetables, yeast extract

Vitamin B12

Action: Helps protect nerves and is necessary for cell division and formation of red blood cells.
Sources: Shellfish, white and oily fish, liver, kidney, red meat, eggs, milk, cheese, yogurt

Biotin

Action: Helps produce energy and maintain skin, hair, bone marrow, and glands producing sex hormones.
Source: Whole-wheat bread, brewer's yeast, yeast extract, brown rice, dairy products

Folic Acid

Action: Helps form new cells especially red and white blood cells; helps prevent birth defects, such as spina bifida.
Source: Broccoli, green cabbage, wheat germ, legumes, nuts, yeast extract, liver

Pantothenic Acid

Action: Helps release energy from food, forms antibodies, maintains nervous system and skin.
Source: Nuts, brewer's yeast, yeast extract, kidney, liver, wheat germ, soy flour

Vitamin C

Action: Needed for healthy gums, teeth, bones, and skin. Makes neurotransmitters, aids iron absorption and wound healing. Is antioxidant and helps protects against infection.
Sources: Tomatoes, citrus fruits, black currants, strawberries, kiwi fruit, mango, papaya, spinach, other dark green vegetables, potatoes

Vitamin D

Action: Essential for absorption of calcium and phosphorus, necessary for bones and teeth.
Sources: Brown rice, milk, oily fish, eggs, butter, margarine. Also made by the skin in response to sunlight.

Vitamin E

Action: Protects body tissue by preventing polyunsaturates from forming free radicals. A powerful protector against heart disease.
Sources: Avocados, nuts, seeds, vegetable oils, eggs, whole grains, olives, asparagus, spinach, blackberries, whole-wheat bread, brown rice, salmon, tuna

Vitamin K

Action: Helps form proteins and prevents blood clotting.
Sources: Green leafy vegetables, especially green cabbage, broccoli, brussels sprouts

Calcium

Action: Helps blood clotting and muscle function, regulates heartbeat, and is needed for growth and maintenance of strong bones and teeth. It is especially important in women to prevent osteoporosis after menopause.
Sources: Cabbage and green leafy vegetables, milk, and dairy products (including low-fat) eggs, canned sardines, and other bony fish

Chloride

Action: Regulates fluid and circulation of ions in the bloodstream, and helps formation of stomach acid.
Sources: Salt

Chromium

Action: Regulates blood sugar and cholesterol.
Sources: Cheese, egg yolks, red meat, liver, whole grain cereals, seafood

Copper

Action: Builds bones and connective tissue and helps iron absorption.
Sources: Mushrooms, organ meats, shellfish, nuts, seeds

Fluoride

Action: Protects against tooth decay.
Sources: Tea, tap water, toothpaste

Iodine

Action: Carries oxygen to blood cells.
Sources: Seafood, iodized table salt, seaweed

Iron

Action: Carries oxygen to blood cells.
Sources: Shellfish, liver, red meat, dried fruits, legumes, whole-wheat bread, fortified cereals, dark green leafy vegetables

Magnesium

Action: Helps bone growth and nerve and muscle function.
Sources: Apricots, bananas, wheat bran, soybeans, whole grains, seeds, almonds, cashew nuts, raw green leafy vegetables, low-fat milk, yogurt

Manganese

Action: Used for bone growth and cell functions. Works as an antioxidant.
Sources: Fruits, nuts, whole grains, legumes, vegetables, tea, egg yolks

Molybdenum

Action: Needed for DNA production.
Sources: Legumes, whole grains, organ meats, yeast, green leafy vegetables

Phosphorus

Action: Used for energy metabolism, nutrient absorption, and healthy bones and teeth.
Sources: Seaford, white fish, meat, poultry, egg yolks, milk, beans, nuts, dried peas

Potassium

Action: Regulates heartbeat, fluid and circulation of ions in the bloodstream, helps muscle contraction, transfers nutrients to cells, and aids nerve function.
Sources: Dried peas and beans, dried fruits, citrus fruits, bananas, avocados, peanut butter, potatoes

Selenium

Action: Works with Vitamin E as an antioxidant and helps sexual development.
Sources: Brazil nuts, whole-grain cereals, whole-wheat bread, muesli, organ meats, red meat, poultry, white fish, tuna, shellfish, dairy foods, egg yolks, lentils, avocados, garlic, tomatoes

Sodium

Action: Helps regulate fluid balance (with potassium), and aids nerve and muscle function.
Sources: Anchovies, salt, yeast extract, ham, bacon

Sulfur

Action: Helps produce protein.
Sources: Animal and vegetable protein

Zinc

Action: Vital for normal growth and sexual development. Used for immune function and enzyme action, and works as an antioxidant.
Sources: Peanuts, sunflower seeds, liver, red meat, poultry, eggs, cheese, seafood, oysters

Astradome Reporter