The document provides a comprehensive guide to vitamins and minerals, detailing their food sources, health effects, and functions. It includes essential vitamins such as A, B12, C, D, E, and K, alongside minerals like calcium, iron, and magnesium, explaining their roles in bodily functions and overall health. Additionally, it highlights popular supplements from brands like Swanson and Usana.

1. Vitamins Chart
Simple guide and chart to vitamins
and minerals
http://vitaminschart.inmywishlist.com/

2. Some of our Favorites
• Swanson Vitamins
• Usana
• Xtend-Life
• Twinlab
• Scivation Xtend

3. Multivitamins
Xtend-Life Total Balance

4. Vitamin/Mineral Present in Effects
Vitamin A Liver, egg yolk, dairy products, margarine. Beta Keeps eyes healthy; develops bones;
carotene (pro-vitamin A) is found in dark green and protects linings of respiratory, digestive
(Retinol or Beta- deep yellow fruits and vegetables. and urinary tracts; maintains healthy
carotene) skin and hair. Beta carotene fights free
radicals (chemicals that damage cells).
Vitamin B1 Whole grains, cereals and enriched grain products; Promotes healthy functioning of the
also legumes (dried beans, peas, and nuts), organ nerves, muscles and heart. Metabolizes
(Thiamine) meats, lean pork and eggs. carbohydrates.
Vitamin B2 Organ meats, enriched breads and cereals, legumes, Metabolizes carbohydrates, fats and
almonds, cheese and eggs; also meat, fish and dark proteins, produces hormones; promotes
(Riboflavin) green vegetables. eye and skin health.
Vitamin B3 Meat, organ meats, whole grains and cereals, and Metabolizes carbohydrates and fats;
legumes; also eggs, milk, green leafy vegetables and helps functioning of digestive system;
(Niacin) fish. maintains health skin.
Vitamin B5 Organ meats, yeast, raw vegetables, eggs and dairy Produces hormones and maintains
products. body's immune system
(Pantothenic Acid)

5. Vitamin B6 Whole-grain products, poultry, fish, and nuts; also Metabolizes protein; helps produce
meat, most fruits and vegetables, eggs and dairy hemoglobin; promotes functioning of
(Pyridoxine) products digestive and nervous systems, and
Benefits healthy skin.
Vitamin B12 Primarily organ meats; also fish, lean meats, poultry, Builds genetic material of cells and
cheese, and eggs. produces blood cells.
(Cyanocobalamin)
Vitamin C Dosage Almost exclusively fruits and vegetables (especially An antioxidant, fights and resists infection;
citrus fruits, tomatoes, peppers, strawberries, and heals wounds; promotes growth and
(Ascorbic Acid) cantaloupe) although breast milk and organ meats maintenance of bones, teeth, gums,
contain small amounts. ligaments and blood vessels.
Vitamin D For most people, sun exposure is the primary source Builds strong bones and teeth and
of vitamin D. Food sources include Vitamin D-fortified maintains the nervous system.
(Cholecalciferol) milk, eggs, fish-liver oils and fatty fish such as
herring, mackerel and salmon.
Vitamin E Foods vegetable oils, nuts, wheat germ and whole-wheat Protects the lungs, nervous system,
products, egg yolks and green leafy vegetables. skeletal muscle and the eye's retina from
(Tocopherol) damage by free radicals; may reduce risk
of heart disease by protecting against
atherosclerosis.

6. Vitamin H Oats, organ meats, yeast and eggs (cooked); also whole- Metabolizes proteins and carbohydrates;
wheat products, dairy products, fish and tomatoes. breaks down fatty acids.
(Biotin)
Vitamin K Dark green leafy vegetables, eggs, cheese, pork and liver. Promotes normal blood-clotting.
Vitamin M vegetables (especially dark-green ones), organ meats, Synthesis of protein and genetic materials;
whole-wheat products, legumes and mushrooms. may help prevent some cancers, heart
(Folic Acid) disease and stroke; when taken during
pregnancy, protects against some birth
defects.
Calcium (Ca) Primarily in milk and dairy products; also dark-green Builds bones and teeth; promotes blood
vegetables, legumes, shellfish, fish with edible bones and clotting, contraction of muscles and nerve
tofu; also calcium-fortified orange juice. impulses.
Chromium (Cr) Whole wheat and other whole grains and molasses. An essential nutrient required for normal
sugar and fat metabolism; may also help
prevent high cholesterol and
atherosclerosis.
Copper (Cu) Organ meats, shellfish, whole-grain products, legumes Builds bones, red blood cells and
and dried fruits. hemoglobin; metabolizes iron, maintains
connective tissue and blood vessels; may
play a role in cancer prevention.

7. Fluoride (F) Seafood, tea, coffee and None Promotes bone and tooth
soybeans; sodium fluoride is formation; prevents tooth
often added to the water supply decay.
to prevent tooth decay.
Iodine (I2) Saltwater fish, shellfish, sea 150 µg Helps produce thyroid
kelp and iodized salt. hormones; adequate iodine
intake during pregnancy is
crucial to normal fetal
development.
Iron (Fe) Iron is poorly absorbed from Women 15 mg; Helps produce hemoglobin and
food. The richest sources are Men 10 mg red blood cells; delivers oxygen
red meat and organ meats; to muscles and other body
other sources include whole- tissues; protects against effects
wheat products, shellfish, nuts of stress
and dried fruit. Many breads
and cereals are enriched with
iron. Vitamin C aids absorption
of iron and is often added to
iron supplements.
Magnesium (Mg) Legumes, whole-grain cereals, Women 280 mg; Builds bones and teeth;
nuts and dark-green Men 350 mg involved in functioning of
vegetables; also meat, seafood muscular and nervous systems
and dairy products. and hear and circulatory
system.
Manganese (Mn) Tea, green vegetables, 2 - 5 mg Involved in reproductive
legumes, oats and rice. processes, sex hormone
formation; essential for normal
brain function and bone
development.

8. Molybdenum (Mo) Dairy products, legumes, whole-grain Involved in enzyme activities.
cereals and organ meats.
Phosphorus (P) Meat, fish, eggs, legumes and dairy Builds bones and teeth.
products; also whole wheat, corn and rice.
Potassium (K) Potatoes, dried fruits, bananas, legumes, Helps nerves and muscles function;
raw vegetables, avocados and regulates heart's rhythm; regulates bodily
mushrooms; also lean meat, milk and fish. fluids.
Selenium (Se) Whole-grain cereals, fish and shellfish, An antioxidant, helps protect cells and
meat and dairy products. tissues from damage by free radicals; may
also protect against some cancers.
Sodium (Na) Naturally in many foods and is added to Maintains body's fluid balance; important
many prepared foods. for nerve function and muscle contraction;
controls heart's rhythm.
Zinc (Zn) Shellfish (particularly oysters), organ Involved in growth, skin health and wound
meats and lean red meat, yeast, whole- healing, development of the reproductive
grain cereals, and legumes. organs, protein metabolism and energy
production.

9. Vitamins Chart
Simple guide and chart to vitamins
and minerals
http://vitaminschart.inmywishlist.com/