Vitamins and minerals

djohnston's version from 2015-12-22 22:47


Question Answer Column 3 Column 4
Vitamin A (carotene)fat solubleskin, hair, mucus membranes / vision/bone & tooth growthyellow or orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, dairy products
Vitamin B1 (Thiamin)water solublebody release energy from carbs during metabolism, growth & muscle tonefortified cereals & oatmeals, meats, rice, pasta, whole grains, liver
Vitamin B2 (riboflavin)water soluble helps body release energy from protein, fat & carbs during metabolismwhole grains, green leafy vegetables, organ meats, milk, eggs
Vitamin B6 (pyridoxine)water solublebuild body tissue and aids in metabolism of proteinfish, poultry, lean meats, bananas, prunes, dried beans, whole grains, avocados
Vitamin B12 (cobalamin)water solublecell development, functioning of the nervous system and metabolism of protein and fatmeats, milk products, seafood
Vitamin C (ascorbic acid)water solubleessential for structure of bones, cartilage, muscle, and blood vessels; helps maintain capillaries and gums and aids in absorption of ironcitrus fruits, berries, and vegetables - especially peppers
Vitamin Dfat solublebone and tooth formation; helps maintain heart action and nervous system functionfortified milk, sunlight, fish, eggs, butter, fortified margarine
Vitamin Efat solubleprotection of blood cells, body tissue, and essential fatty acids from destruction in the bodyfortified and multigrain cereals, nuts, wheat germ, vegetable oils, green leafy vegetables
Vitamin Kfat solubleblood clotting functionsgreen leafy vegetables, fruit, dairy, grain products
Biotinwater solublemetabolism of protein, fats, and carbscereal/grain products, yeast, legumes, liver
Cholineliver function, precursor of acetylcholinemilk, liver, eggs, peanuts
Folate (folacin, folic acid)water solublegenetic material development, involved in red blood cell productiongreen leafy vegetables, organ meats, dried, peas, beans, lentils
Niacinwater solublecarbohydrate, protein, and fat metabolismmeat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, eggs
Pantothenic Acidwater solublerelease energy from fats & vegetableslean meats, whole grains, legumes, vegetables, fruits


Question Answer Column 3
Calciumstrong bones, teeth, muscle tissue; regulates heart beat, muscle action, and nerve function; blood clottingmilk and milk products
Chromiumglucose metabolism (energy); increases effectiveness of insulincorn oil, clams, whole grain cereals, brewer's yeast
Copperformation fo red blood cells; bone growth and health; works with vitamin C to form elastinoysters, nuts, organ meats, legumes
Fluoridestimulates bone formation; inhibits or even reverses dental cariesfluorinated water, teas, marine fish
Iodinecomponent of hormone thyroxine, which controls metabolismseafood, iodized salt
Ironhemoglobin formation; improves blood quality; increases resistance to stress and diseasemeats, especially organ meats, legumes
Magnesiumacid/alkaline balance; important in metabolism of carbs, minerals, and sugar (glucose)nuts, green vegetables, whole grains
Manganeseenzyme activation; carbohydrate and fat production; sex hormone production; skeletal developmentnuts, whole grains, vegetables, fruits
Molybdenumcofactor for a limited number of enzymes in humanslegumes, grain products, nuts
Phosphorusbone development; important in protein, fat, and carb utilizationfish, meat, poultry, eggs, grains
Potassiumfluid balance; controls activity of heart muscle, nervous system, and kidneyslean meat, vegetables, fruits
Seleniumprotects body tissues against oxidative damage from radiation, pollution, and normal metabolic processingseafood, organ meats, lean meats, grains
Sodiumregulates blood pressure
Zincinvolved in digestion and metabolism; important in development of reproductive system; aids in healinglean meats, liver, eggs, seafood, whole grains

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