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Food Sources of Vitamins and Minerals

Vitamin A

Food sources include: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals

What it does: Promotes good eyesight and normal functioning of the immune system.

 

Vitamin B1 (Thiamine)

Food sources include: Enriched, fortified, or whole-grain products such as bread, pasta, and cereals

What it does: Helps the body process carbohydrates and some protein.

 

Vitamin B2 (Riboflavin)

Food sources include: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef

What it does: Supports many body processes, such as turning food into energy. It also helps your body make red blood cells.

 

Vitamin B3 (Niacin)

Food sources include: Poultry, fish, meat, whole grains, and fortified cereals

What it does: Helps with digestion and changing food into energy; helps make cholesterol.

 

Vitamin B6

Food sources include: Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach

What it does: Supports your nervous system. Helps the body break down proteins. Helps the body break down stored sugar.

 

Vitamin B12

Food sources include: Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods

What it does: Helps with cell division and helps make red blood cells.

 

Vitamin C (Ascorbic Acid)

Food sources include: Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach

What it does: Promotes a healthy immune system and helps make collagen. It's also needed to make certain chemical messengers in the brain.

 

Vitamin D

Food sources include: Fortified milk, cheese, and cereals; egg yolks; salmon

What it does: Maintains bone health and helps the body process calcium; important for immune system function; may protect from cancer.

 

Vitamin E

Food sources include: Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean

What it does: As an antioxidant, it helps protect cells from damage.

 

Folate (Folic Acid)

Food sources include: Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables

What it does: Promotes cell development, prevents birth defects, promotes heart health, and helps red blood cells form.

 

Vitamin K

Food sources include: Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli

What it does: Helps blood clot and maintains bone health.

 

Calcium

Food sources include: Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu

What it does: Helps build and maintain strong bones and teeth. Helps muscles work. Supports cell communication.

 

Chromium

Food sources include: Some cereals, beef, turkey, fish, broccoli, and grape juice

What it does: Helps maintain normal blood sugar (glucose) levels.

 

Copper

Food sources include: Organ meats (like liver), seafood, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products

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