Vitamins
This category is about vitamins and minerals
Here are some interesting things about vitamins and minerals
| VITAMIN/MINERAL | WHAT IT DOES | WHERE IT IS FOUND | DAILY VALUE* |
| Biotin | • Energy storage • Protein, carbohydrate, and fat metabolism |
• Avocados • Cauliflower • Eggs • Fruits (e.g., raspberries) • Liver • Pork • Salmon • Whole grains |
30 mcg |
| Choline | • Brain development • Cell signaling • Lipid (fat) transport and metabolism • Liver function • Muscle movement • Nerve function • Normal metabolism |
• Beans and peas • Egg yolks • Fish (e.g., cod and salmon) • Liver (e.g., beef and chicken) • Milk • Nuts • Salmon • Soy foods • Vegetables (e.g., broccoli, cauliflower, spinach) |
550 mg |
| Folate/Folic Acid | • Prevention of birth defects • Protein metabolism • Red blood cell formation |
• Asparagus • Avocados • Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Green leafy vegetables (e.g., spinach) • Oranges and orange juice |
400 mcg DFE** |
| Niacin | • Cholesterol production • Conversion of food into energy • Digestion • Nervous system function |
• Beans • Beef • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Poultry • Seafood • Whole grains |
16 mg** |
| Pantothenic Acid |
• Conversion of food into energy • Fat metabolism • Hormone production • Nervous system function • Red blood cell formation |
• Avocados • Beans and peas • Broccoli • Eggs • Milk • Mushrooms • Poultry • Seafood • Sweet potatoes • Whole grains • Yogurt |
5 mg |
| Riboflavin | • Conversion of food into energy • Growth and development • Red blood cell formation |
• Eggs • Enriched grain products (e.g., bread, cereal, pasta, rice) • Meat • Milk • Mushrooms • Poultry • Seafood (e.g., oysters) • Spinach |
1.3 mg |
| Thiamin | • Conversion of food into energy • Nervous system function |
• Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Sunflower seeds • Whole grains |
1.2 mg |
| Vitamin A | • Growth and development • Immune function • Red blood cell formation • Reproduction • Skin and bone formation • Vision |
• Cantaloupe • Carrots • Dairy products • Eggs • Fortified cereals • Green leafy vegetables (e.g., spinach and broccoli) • Pumpkin • Red peppers • Sweet potatoes |
900 mcg** |
| Vitamin B6 | • Immune function • Nervous system function • Protein, carbohydrate, and fat metabolism • Red blood cell formation |
• Chickpeas • Fruits (other than citrus) • Potatoes • Salmon • Tuna |
1.7 mg |
| Vitamin B12 | • Conversion of food into energy • Nervous system function • Red blood cell formation |
• Dairy products • Eggs • Fortified cereals • Meat • Poultry • Seafood (e.g., clams, trout, salmon, haddock, tuna) |
2.4 mcg |
| Vitamin C | • Antioxidant • Collagen and connective tissue formation • Immune function • Wound healing |
• Fruit (e.g., cantaloupe, citrus fruits, kiwifruit, and strawberries) • Juices (e.g., oranges, grapefruit, and tomato) • Vegetables (e.g., broccoli, Brussels sprouts, peppers, and tomatoes) |
90 mg |
| Vitamin D Nutrient to get more of |
• Blood pressure regulation • Bone growth • Calcium balance • Hormone production • Immune function • Nervous system function |
• Beef liver • Egg yolks • Fish (e.g., flounder, herring, salmon, trout, and tuna) • Fish oil and cod liver oil • Fortified dairy products • Fortified orange juice • Fortified soy beverages • Fortified ready-to-eat cereals • Mushrooms |
20 mcg** |
| Vitamin E | • Antioxidant • Formation of blood vessels • Immune function |
• Fortified cereals and juices • Green vegetables (e.g., spinach and broccoli) • Nuts and seeds • Peanuts and peanut butter • Vegetable oils |
15 mg** |
| Vitamin K | • Blood clotting • Strong bones |
• Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collard greens, Swiss chard, mustard greens) |
120 mcg |
| Calcium Nutrient to get more of |
• Blood clotting • Bone and teeth formation • Constriction and relaxation of blood vessels • Hormone secretion • Muscle contraction • Nervous system function |
• Canned seafood with bones (e.g., salmon and sardines) • Dairy products • Fortified orange juice • Fortified soy beverages • Fortified ready-to-eat cereals • Green vegetables (e.g., kale, broccoli, and collard greens) • Tofu (made with calcium sulfate) |
1,300 mg |
| Chloride | • Acid-base balance • Conversion of food into energy • Digestion • Fluid balance • Nervous system function |
• Olives • Rye • Salt substitutes • Seaweeds (e.g., dulse and kelp) • Table salt and sea salt • Vegetables (e.g., celery, lettuce, and tomatoes) |
2,300 mg |
| Chromium | • Insulin function • Protein, carbohydrate, and fat metabolism |
• Broccoli • Fruits (e.g., apples and bananas) • Juices (e.g., grape and orange) • Meat • Spices (e.g., garlic and basil) • Turkey • Whole grains |
35 mcg |
| Copper | • Antioxidant • Bone formation • Collagen and connective tissue formation • Energy production • Iron metabolism • Nervous system function |
• Chocolate and cocoa • Crustaceans and shellfish • Lentils • Nuts and seeds • Organ meats (e.g., liver) • Whole grains |
0.9 mg |
| Iodine | • Growth and development • Metabolism • Reproduction • Thyroid hormone production |
• Breads and cereals • Dairy products • Iodized salt • Potatoes • Seafood • Seaweed • Turkey |
150 mcg |
| Iron Nutrient to get more of |
• Energy production • Growth and development • Immune function • Red blood cell formation • Reproduction • Wound healing |
• Beans, peas, and lentils • Eggs • Fruits (e.g., raisins and cantaloupe) • Green vegetables (e.g., asparagus, beet greens, broccoli, spinach, and swiss chard) • Meat • Nuts • Organ meats (e.g., liver) • Poultry • Seafood (e.g., crab, clams, sardines, shrimp, and oysters) • Seeds • Soy products (e.g., tofu) • Whole grain, enriched, and fortified breads, cereals, pasta, and rice |
18 mg |
| Magnesium | • Blood pressure regulation • Blood sugar regulation • Bone formation • Energy production • Hormone secretion • Immune function • Muscle contraction • Nervous system function • Normal heart rhythm • Protein formation |
• Avocados • Beans and peas • Dairy products • Fruits (e.g., bananas and raisins) • Green leafy vegetables (e.g.,spinach) • Nuts and pumpkin seeds • Potatoes • Whole grains |
420 mg |
| Manganese | • Carbohydrate, protein, and cholesterol metabolism • Cartilage and bone formation • Wound healing |
• Beans • Nuts • Pineapple • Spinach • Sweet potato • Whole grains |
2.3 mg |
| Molybdenum | • Enzyme production | • Beans and peas • Nuts • Whole grains |
45 mcg |
| Phosphorus | • Acid-base balance • Bone formation • Energy production and storage • Hormone activation |
• Beans and peas • Dairy products • Meat • Nuts and seeds • Poultry • Seafood • Whole grain, enriched, and fortified cereals and breads |
1,250 mg |
| Potassium Nutrient to get more of |
• Blood pressure regulation • Carbohydrate metabolism • Fluid balance • Growth and development • Heart function • Muscle contraction • Nervous system function • Protein formation |
• Beans • Dairy products (e.g., milk and yogurt) • Fruits (e.g., apricots, bananas, kiwifruit, cantaloupe, and grapefruit) • Juices (e.g., carrot and other vegetables juices, orange, pomegranate, and prune) • Seafood (e.g., clams, pollock, and trout) • Tomato products • Vegetables (e.g., potatoes, sweet potatoes, beet greens, and spinach) |
4,700 mg |
| Selenium | • Antioxidant • Immune function • Reproduction • Thyroid function |
• Eggs • Enriched pasta and rice • Meat • Nuts (e.g., Brazil nuts) and seeds • Poultry • Seafood • Whole grains |
55 mcg |
| Sodium Nutrient to get less of |
• Acid-base balance • Blood pressure regulation • Fluid balance • Muscle contraction • Nervous system function |
• Deli meat sandwiches • Pizza • Burritos and tacos • Soups • Savory snacks (e.g., chips, crackers, popcorn) • Poultry • Pasta mixed dishes • Burgers • Egg dishes and omelets |
2,300 mg |
| Zinc | • Growth and development • Immune function • Nervous system function • Protein formation • Reproduction • Taste and smell • Wound healing |
• Beans and peas • Beef • Dairy products • Fortified cereals • Nuts • Poultry • Shellfish • Whole grains |
11 mg |