Vitamins and minerals are essential nutrients that regulate body processes and help with enzyme reactions, even though they provide no calories. Vitamins are categorized as fat-soluble or water-soluble, and both are important for various functions in the body like vision, immune function, cell growth, and energy production. Deficiencies of certain vitamins can lead to diseases, so it is important to obtain vitamins from food sources. Minerals also serve critical roles in the body and are divided into major minerals and trace minerals, both of which are involved in processes like bone health, muscle function, and nerve signaling.

2.  Complex substances that regulate body
processes
 Coenzymes (partners) with enzymes in reactions
 No calories, thus no energy

3. Fat-soluble Water-soluble
Dissolve in fat Dissolve in water
Carried in bloodstream,
A, D, E, K C and B-complex
vitamins
A and D excess can be Excess amounts may
harmful cause extra work on
E and K usually not kidneys

4.  Functions:  Food sources:
 Normal vision  Liver
 Protects from  Fish oil
infections  Eggs
 Regulates immune  Fortified milk or
system other foods
 Antioxidant  Red, yellow, orange,
(carotenoids) and dark green
veggies
(carotenoids)

5.  Functions:  Sources:
 Promotes absorption  Sunlight (10 – 15
of calcium and mins 2x a week)
phosphorus  Salmon with bones
 Helps deposit those  Milk
in bones/teeth  Orange juice
 Regulates cell (fortified)
growth  Fortified cereals
 Plays role in
immunity

6.  Functions:  Sources:
 Antioxidant, may  Vegetable oils
lower risk for heart  Foods made from oil
disease and stroke, (salad dressing,
some types of margarine)
cancers  Nuts
 Protects fatty acids  Seeds
and vitamin A
 Wheat germ
 Green, leafy veggies

7.  Functions:  Sources:
 Helps blood clot  Body can produce
 Helps body make on its own (from
some other proteins bacteria in
intestines)
 Green, leafy veggies
 Some fruits, other
veggies, and nuts

8.  Functions:  Sources:
 Helps produce  Whole-grain and
energy from carbs enriched grain
products
 Pork
 Liver

9.  Functions:  Sources:
 Produce energy  Liver
 Changes tryptophan  Yogurt and milk
(amino acid) into  Enriched grains
niacin  Eggs
 Green, leafy veggies

10.  Functions:  Sources:
 Helps body use  Foods high in
sugars/fatty acids protein typically
 Helps enzymes (poultry, fish, beef,
function normally peanut butter,
 Produces energy
legumes)
 Enriched and
fortified grains

11.  Functions:  Sources:
 Helps body make  Chicken
non-essential amino  Fish
acids  Pork
 Helps turn  Liver
tryptophan into
 Whole grains
niacin and serotonin
 Nuts
 Help produce body
chemicals (insulin,  Legumes
hemoglobin, etc)

12.  Functions:  Controls plasma
homocystine levels
 Produces DNA and (related to heart
RNA, making new disease)
body cells  Sources:
 Fortified and
 Works with vitamin enriched grains and
B12 to form breakfast cereals
hemoglobin  Orange juice
 May protect against  Legumes
heart disease  Green, leafy veggies
 Peanuts
 Lowers risk of
 Avacados
neural tube defects
in babies

13.  Functions:  Sources:
 Works with folate to  Animal products
make RBC’s  Meat
 In many body  Fish
chemicals and cells  Poultry
 Helps body use fatty
 Eggs
acids/amino acids
 Milk, other dairy

14.  Functions:  Sources:
 Produces energy  Wide variety of
 Helps body use foods
proteins, carbs, and  Eggs
fats from foods  Liver
 Wheat germ
 Peanuts
 Cottage cheese
 Whole grain bread

15.  Helps produce  Sources:
energy  Found in almost all
 Helps the body use foods
proteins, fat, and  Meat, poultry, fish
carbs from food  Whole grain cereals
 Legumes
 Milk
 Fruits, veggies

16.  Functions:  Heals cuts and
 Helps produce wounds
collagen  Protects from
(connective tissue infection, boosts
in bones, muscles, immunity
etc)  Antioxidant
 Keeps capillary  Sources
walls, blood vessels  Citrus fruits
firm
 Other fruits, veggies
 Helps body absorb
iron and folate
 Healthy gums

17.  Rickets (children and vitamin D)
 Osteoporosis/osteomalacia (vitamin D)
 Scurvy (vitamin C)
 Night blindness (vitamin A)
 Beriberi (thiamin)

18.  Regulate body processes
 Give structure to things in the body
 No calories (energy)
 Cannot be destroyed by heat

19.  Major minerals  Trace minerals
 Calcium  Chromium
 Phosphorus  Copper
 Magnesium  Flouride
 Electrolytes  Iodine
(sodium, chloride,  Iron
potassium)  Manganese
 Selenium
 Zinc

20.  Bone building
 Muscle contraction
 Heart rate
 Nerve function
 Helps blood clot

21.  Generates energy
 Regulate energy metabolism
 Component of bones, teeth
 Part of DNA, RNA (cell growth, repair)
 Almost all foods, especially protein-rich
foods, contain phosphorus

22.  Part of 300 enzymes (regulates body
functions)
 Maintains cells in nerves, muscles
 Component of bones
 Best sources are legumes, nuts, and whole
grains

23.  Chloride:
 Fluid balance
 Digestion of food, transmits nerve impulses
 Potassium
 Maintains blood pressure
 Nerve impulses and muscle contraction
 Sodium
 Fluid balance
 Muscles relax, transmit nerve impulses
 Regulates blood pressure

24.  Sources:
 Salt (sodium chloride)
 Fruits, veggies, milk, beans, fish, chicken, nuts
(potassium)

25.  Part of hemoglobin, carries oxygen
 Brain development
 Healthy immune system
 Sources:
 Animals (heme) vs. plants (non-heme)
 Better absorbed from heme
 Consume vitamin C with non-heme
 Fortified cereals, beans, eggs, etc.