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Food Source of Vitamins and Minerals


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Vitamin/Mineral   Why It Is Needed   Where It Is Found
Vitamin A
  Necessary for cell growth.  Helps fight  infection.  Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs, and membranes.  Helps in the maintenance of good eyesight.   Fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes, all green and yellow fruits and vegetables.
Vitamin B-1
  Necessary for proper metabolism of sugar and starch to provide energy.  Maintains a healthy nervous system and mental attitude.  Aids in digestion.  Stress increases the need for B-1.   Brewer’s yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, blackstrap molasses, soybeans, meats.
Vitamin B-2
  Important for good muscle tone.  Involved in metabolism of proteins, fats, and carbohydrates.  Necessary for good vision, skin, hair, and nails.   Brewer’s east, organ meats such as liver and tongue, milk, eggs, fish.
Vitamin B-3
  Involved in proper activity of nervous system,  Needed for healthy skin and digestive system.  Improves circulation and reduces cholesterol.  

Lean meats, poultry, fish, peanuts, brewer’s east, wheat, whole heat products, desiccated liver, avocados, dates, figs, prunes.


Vitamin B-5
(Pantothenic Acid)
  Helps form certain hormones and antibodies.  Aids resistance to stress.  Plays an essential role in metabolism.  Needed for maintenance of healthy digestive tract, skin, and nerves.  Converts fat and sugar to energy.   Organ meats, chicken, brewer’s east, egg yolk, whole grain cereal, bran, nuts.
Vitamin B-6
  Essential for utilization of proteins and fats.  Needed for production of red blood cells and antibodies, which fight disease.  Helps in normal function of nervous system.   Beef, organ meats, brewer’s yeast, wheat germ, wheat bran, eggs, milk, cabbage
Vitamin B-12
  Powerful blood building factor.  Key nutrient for new growth.  Important factor in maintaining health of nervous system, including brain cells.   Liver, kidney, meat, fish, dairy products
Biotin   Performs several functions in metabolism of fats and production of energy.  Helps synthesize amino and fatty acids and form RNA and DNA.   Brewer's yeast, liver, kidney, unpolished rice, soy flour, egg yolk, cauliflower, mushrooms.
Vitamin C
(Ascorbic Acid)
  Vital to collagen formation, the connective substance in a cell.  Fights toxic effects of smoke and pollution.  Helps in healing, in production of red blood cells, preventing hemorrhaging, in fighting bacterial infections, and regulating cholesterol.   Fresh fruits, especially citrus.  Vegetables, especially green peppers.
Choline   Aids in nerve transmission and utilization of fat.  Helps prevent fat deposits in liver and degenerative changes in kidneys and bladder.   Egg yolk, liver, brewer’s yeast, wheat germ, green leafy vegetables.
Vitamin D
  Necessary to calcium and phosphorus utilization.  Promotes strong bones and teeth, prevents rickets.  Protects against muscle weakness.  Helps regulate the heart (thru calcium absorption)   Egg yolk, fish, fish liver oil, milk, dairy products.
Vitamin E
  An antioxidant that prevents premature reaction of oxygen and breakdown of many substances in the body.  Essential to the use of oxygen by muscles.  Prolongs life of red blood cells.  Protects lungs.  Inhibits blood clots from forming.   Most vegetable oils, raw seeds and nuts, legumes, whole grain cereals, whole wheat, leafy vegetables, meat, beef liver, milk, molasses, eggs.
Folic Acid   This B-vitamin helps synthesize RNA and DNA.  Necessary for red blood cell production, growth and reproduction.   Brewer’s yeast, liver, green leafy vegetables.



  Involved in metabolism of fats.  Ads in brain cell nutrition.  Vital for hair growth.   Unprocessed whole grains, citrus fruits, brewer’s east, and liver.
Vitamin K   Necessary for formation of prothrombin which is required for blood clotting.  Essential for normal liver functioning and important in maintaining vitality and longevity.   Kelp, alfalfa, green leafy vegetables, milk, egg yolks, blackstrap molasses, polyunsaturated oils, fish liver oils.
PABA   Aids in utilization of proteins.  Necessary for formation of blood cells.  Vital for hair pigmentation and healthy skin.   Liver, kidneys, brewer’s yeast, wheat germ, whole grains, rice, bran.
Vitamin P
  Necessary for the proper function and absorption of vitamin C.  Helps build resistance to infection.   Buckwheat and fruits, such as lemons, grapes, plums, grapefruit, and cherries.
Calcium   Necessary for strong bones and teeth.  Helps calm nerves and aids in insomnia.  Helps in normalizing blood clotting and in regulating the heartbeat.   Milk and milk products, sardines, salmon, soybeans, peanuts, green vegetables.



  Assists in formation of hemoglobin and red blood cells.  Necessary for proper bone formation.   Liver, whole grain products, almonds, green leafy vegetables, most seafood.
Iron   Necessary for production of hemoglobin, builds up blood quality, and increases resistance to stress and disease.   Liver, lean meats, eggs, whole grain breads and cereals, fruits, vegetables, brewer’s yeast.
Magnesium   Key mineral for proper functioning of nerves, muscles, and healthy maintenance of bones.  Regulates blood pressure.   Nuts, whole grain foods, dry beans and peas, dark green vegetables, soy products.
Manganese   Needed for protein, carbohydrate, fat production.  Necessary for normal skeleton development.  Helps maintain sex hormone production, and nourishes the nerves and brain.   Egg yolks, sunflower seeds, wheat germ, whole grain cereals, dried beans and peas, brewer’s yeast, bone meal.
Phosphorus   Essential for utilization of carbohydrates, fats, and proteins for growth, repair, maintenance of cells, and energy production.  Necessary for proper skeletal growth, tooth development, kidney functioning, and transference of nerve impulses.   Meat, fish, poultry, eggs, whole grains, nuts.
Potassium   Essential for muscles, nerves and heart.  Aids in proper maintenance of mineral balance of blood.  Works with sodium to regulate body’s water balance.   Leafy green vegetables, oranges, whole grains, sunflower seeds, potatoes, bananas.
Selenium   Along with vitamin E, it works in some of its metabolic processes and aids in normal body growth and fertility.   Bran, wheat germ, broccoli, onions, tomatoes, tuna.
Zinc   Necessary for healing and developing of new cells.  Aids enzymes in digestion and metabolism.  Important to general growth, reproductive organs and normal functioning of prostate gland.   Brewer’s yeast, bone meal, wheat germ, beans, nuts, seeds, meat.

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