Vitamin Mineral Guide

Vitamin Mineral Guide

A vitamin and mineral guide is important because it can help you plan your meals. You will know which food sources are the best for a particular vitamin or mineral, and therefore, you will be able incorporate it into your meal plan.

Here is a vitamin mineral guide that will prove helpful:

Vitamin (chemical name)


Best sources

Vitamin A (retinol, carotene) 

Helps growth and repair of body tissue, immune functions, night vision

eggs, dark green & yellow vegetables & fruits, low fat dairy products, liver.

Vitamin B-1 (Thiamine) 

carbohydrate metabolism, appetite maintenance, nerve function, growth & muscle tone

wheat germ, port, whole grains, dried beans, seafood

Vitamin B-2 (Riboflavin) 

Carbohydrate, fat & protein metabolism, needed for cell respiration, mucous membranes 

milk products, green leafy vegetables, whole & enriched grains, beef, lamb eggs

Vitamin B-6 (pyridoxine) 

Carbohydrate & protein metabolism, formation of antibodies, red blood cells, nerve function

fish, poultry, lean meat, whole grains, potatoes

Vitamin B-12 (cobalamin)

Carbohydrate, fat & protein metabolism, maintains nervous system, blood cell formation

lean beef, fish poultry, eggs, low fat & nonfat milk


carbohydrate, fat & protein metabolism, formation of fatty acids, utilization of B vitamins

egg yolk, meat, low-fat & nonfat milk, dark green vegetables

Niacin (Vitamin B3)

Carbohydrate, fat & protein metabolism, health of digestive system, blood circulation, nerve function, appetite

poultry, fish, whole & enriched grains, dried beans & peas

Vitamin C (ascorbic acid) 

Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums

citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli

Vitamin D (cholecalciferol)

Calcium & phosphorus metabolism (bone & teeth formation)

egg yolk, fatty fish, fortified milk; also made in skin exposed to sunlight

Vitamin E (tocopherol) 

Protects cell membranes & red blood cells from oxidation, may be active in immune function

vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

Folic Acid

Red blood cell formation, protein metabolism, growth & cell division

leafy vegetables, dried beans, poultry, oranges, nuts.

Vitamin K

Formation of blood clotting agents & bone

green leafy vegetables, cereal egg yolk

Pantothenic Acid

Converts nutrients into energy, vitamin utilization, nerve function

Most plant & animal foods, especially lean meats, whole grains, legumes
































Mineral Guide:



Best sources


Support of bones, teeth, muscle tissue, regulates heartbeat, muscle action, nerve function, blood clotting

low-fat or nonfat milk products, salmon with bones, green leafy vegetables


Needed for glucose metabolism, increases effectiveness of insulin, muscle function

cheese, whole grains, meat, peas, beans


Formation of red blood cells, pigment, needed fro bone health

nuts, dried beans, oysters, cocoa powder


Function of thyroid glad, which controls metabolism

seafood, oxidized salt


Formation of hemoglobin in blood & myoglobin in muscle, which supply oxygen to cells

meat, fish, poultry, organ meats, beans, whole & enriched grains, green leafy vegetables


Enzyme activation, nerve & muscle function, bone growth

nuts, green vegetables, whole grains, beans


Bone growth & development, sex hormone production, cell function

nuts, whole grains, vegetables, fruits, tea, coffee, bran


Bone development, carbohydrate, fat & protein utilization

meat, poultry, fish, eggs, beans, whole grains


Fluid balance, control activity of heart muscle, nervous system

vegetables, fruits, beans, bran cereal, low-fat milk products


Fights cell damage from oxidation

seafood, lean meat, grains, eggs, chicken, garlic


Taste & smell sensitivity, regulation of metabolism, aids in healing

lean meat, eggs, seafood, whole grains, milk products


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Vitamin Mineral Guide