Vitamins
Can be destroyed by light and heat exposure
Vitamin A: Retinol, fat soluble
Function: Vision adaptation, night vision, normal bone and tooth formation
Food Sources: Liver, whole milk, egg yolk, yellow and green veggies, carrots
Vitamin D: Cholecalciferol, fat soluble
Function: Promotes normal absorption of calcium and phosphorus, bone mineralization, immune functions
Food Sources: Fish, direct sunlight, enriched foods (milk products, cereals)
Vitamin E: Tocopherol, fat soluble
Function: Production of normal red blood cells, antioxidant, protects immune system and lung cells against environmental pollutants
Food Sources: Milk, meat, egg yolks, whole grains, legumes, spinach, broccoli, veggie oil, nuts, apples, tomotoes
Vitamin K: Aqua-Mephyton, fat soluble
Function: Necessary for production of clotting factors
Food Sources: Pork, liver, green leafy veggies (kale, spinach, broccoli), tomatoes, egg yolks, cheese
VitaminB1: Thiamine, water soluble
Function: Necessary for healthy nervous system, coenzyme for carbohydrate metabolism
Food Sources: Pork, beef, legumes, whole grains, enriched cereals, green veggies
Vitamin B6: Pyridoxine, water soluble
Function: Stimulates heme production for red blook cells, necessary for antibody formation
Food Sources: Organ meats, wheat and corn cereal grains, soybeans, tuna, chicken, salmon
Vitamin B12: Cobolamin, water soluble
Function: Formation of normal red blood cells, nerve function
Food Sources: Meat, liver, fish, poultry, milk, eggs, cheese
Vitamin C: Ascorbic Acid, water soluble
Function: Increases absorption of iron for hemoglobin formation, necessary for collagen formation, antioxidant, shortens duration of sickness
Food Sources: Citrus fruits, tomatoes, strawberries, potatoes, cabbage, broccoli, melons, spinach, brussel sprouts, cauliflower, asparagus
Minerals
Iron (Fe)
Function: Normal formation of hemoglobin, essential part of enzymes
Food Sources: Red meat such as liver, pork, and beef; poultry; beans; whole grains; enriched cereals and bread
Calcium (Ca)
Function: Normal formation of bone and teeth; muscle contraction, especially the heart; clotting factors; normal nerve conduction
Food Sources: Dairy products, egg yolks, dark-green leafy veggies except spinach
Potassium (K)
Function: Acid-base balance, nerve conduction, cardiac muscle contraction
Food Sources: Dried fruits, bananas, citrus fruits
Sodium (Na)
Function: Acid-base balance, fluid balance
Food Sources: Table salt, prepared foods
