Nutrinfo

Your Complete Guide to Vitamins & Minerals

Vitamins

Vitamin A ▼

What is it? Fat-soluble vitamin crucial for vision and immune function.

Functions:

  • Supports eye health and night vision
  • Boosts immune system
  • Promotes healthy skin

Sources:

  • Sweet potatoes
  • Carrots
  • Spinach
  • Milk
  • Eggs
Vitamin B1 (Thiamine) ▼

What is it? Water-soluble vitamin that helps convert food into energy.

Functions:

  • Supports nerve and muscle function
  • Plays a role in carbohydrate metabolism

Sources:

  • Pork chops
  • Whole grain bread
  • Black beans
  • Sunflower seeds
  • Enriched cereals
Vitamin B2 (Riboflavin) ▼

What is it? Water-soluble vitamin that acts as an antioxidant.

Functions:

  • Supports energy production
  • Maintains healthy skin and eyes
  • Helps convert tryptophan into niacin

Sources:

  • Milk
  • Eggs
  • Almonds
  • Quinoa
  • Lean beef
Vitamin B3 (Niacin) ▼

What is it? Water-soluble vitamin involved in energy metabolism.

Functions:

  • Supports over 400 enzymatic reactions
  • Maintains healthy skin and nervous system
  • Helps lower cholesterol

Sources:

  • Chicken breast
  • Turkey
  • Peanuts
  • Wild salmon
  • Brown rice
Vitamin B5 (Pantothenic Acid) ▼

What is it? Water-soluble vitamin required for coenzyme A production.

Functions:

  • Supports adrenal function
  • Essential for fatty acid synthesis
  • Promotes wound healing

Sources:

  • Beef liver
  • Mushrooms
  • Avocados
  • Sweet potatoes
  • Oats
Vitamin B6 (Pyridoxine) ▼

What is it? Water-soluble vitamin involved in amino acid metabolism.

Functions:

  • Supports brain health and neurotransmitter production
  • Helps form hemoglobin
  • Regulates homocysteine levels

Sources:

  • Bananas
  • Chicken breast
  • Garbanzo beans
  • Wild salmon
  • Potatoes (with skin)
Vitamin B7 (Biotin) ▼

What is it? Water-soluble vitamin that acts as a coenzyme.

Functions:

  • Supports healthy hair, skin, and nails
  • Essential for energy metabolism
  • Important during pregnancy

Sources:

  • Egg yolks
  • Almonds
  • Sweet potatoes
  • Spinach
  • Oats
Vitamin B9 (Folate) ▼

What is it? Water-soluble vitamin crucial for DNA synthesis.

Functions:

  • Supports fetal neural tube development
  • Essential for red blood cell formation
  • May reduce cancer risk

Sources:

  • Lentils
  • Asparagus
  • Spinach
  • Avocados
  • Enriched pasta
Vitamin B12 (Cobalamin) ▼

What is it? Water-soluble vitamin required for nerve function.

Functions:

  • Prevents megaloblastic anemia
  • Maintains nerve function
  • Supports DNA synthesis

Sources:

  • Beef
  • Wild salmon
  • Milk
  • Eggs
  • Clams
Vitamin C (Ascorbic Acid) ▼

What is it? Water-soluble antioxidant vitamin.

Functions:

  • Strengthens immune system
  • Promotes wound healing
  • Enhances iron absorption

Sources:

  • Oranges
  • Red bell peppers
  • Strawberries
  • Broccoli
  • Brussels sprouts
Vitamin D ▼

What is it? Fat-soluble vitamin produced through sunlight exposure.

Functions:

  • Regulates calcium and phosphate levels
  • Supports bone health
  • Strengthens immune system

Sources:

  • Fatty fish (salmon, mackerel)
  • Fortified milk
  • Egg yolks
  • Mushrooms (UV-exposed)
  • Cod liver oil
Vitamin E ▼

What is it? Fat-soluble antioxidant vitamin.

Functions:

  • Protects cells from oxidative damage
  • Supports immune function
  • Maintains healthy skin and eyes

Sources:

  • Almonds
  • Sunflower seeds
  • Spinach
  • Avocados
  • Olive oil
Vitamin K ▼

What is it? Fat-soluble vitamin essential for blood clotting.

Functions:

  • Supports blood coagulation
  • Maintains bone health
  • Reduces arterial calcification

Sources:

  • Kale
  • Spinach
  • Broccoli
  • Soybean oil
  • Blueberries

Major Minerals

Calcium ▼

What is it? Essential mineral for bone health.

Functions:

  • Builds strong bones
  • Supports nerve function
  • Regulates muscle contractions

Sources:

  • Milk
  • Yogurt
  • Cheese
  • Kale
  • Fortified plant milks
Phosphorus ▼

What is it? Mineral essential for bone and teeth structure.

Functions:

  • Supports bone and teeth health
  • Involved in energy production (ATP)
  • Part of DNA and cell membranes

Sources:

  • Milk
  • Meat
  • Poultry
  • Fish
  • Whole grains
Magnesium ▼

What is it? Mineral involved in over 300 biochemical reactions.

Functions:

  • Supports energy production
  • Regulates muscle and nerve function
  • Strengthens bones

Sources:

  • Almonds
  • Spinach
  • Avocados
  • Bananas
  • Dark chocolate
Sodium ▼

What is it? Electrolyte essential for fluid balance.

Functions:

  • Regulates blood pressure
  • Supports nerve and muscle function
  • Maintains fluid balance

Sources:

  • Table salt
  • Bread
  • Cheese
  • Processed foods
  • Soups
Potassium ▼

What is it? Electrolyte critical for heart and muscle function.

Functions:

  • Regulates fluid balance
  • Supports nerve signals
  • Reduces blood pressure

Sources:

  • Bananas
  • Potatoes
  • Spinach
  • Avocados
  • Beans
Sulfur ▼

What is it? Component of amino acids and vitamins.

Functions:

  • Part of proteins and enzymes
  • Supports detoxification
  • Essential for collagen synthesis

Sources:

  • Eggs
  • Meat
  • Fish
  • Garlic
  • Onions
Chloride ▼

What is it? Electrolyte that maintains fluid balance.

Functions:

  • Supports digestion (stomach acid)
  • Maintains fluid balance
  • Essential for nerve function

Sources:

  • Table salt
  • Seaweed
  • Rye
  • Tomatoes
  • Lettuce

Trace Minerals

Iron ▼

What is it? Mineral critical for oxygen transport.

Functions:

  • Forms hemoglobin
  • Supports energy production
  • Boosts immune function

Sources:

  • Red meat
  • Spinach
  • Lentils
  • Beans
  • Fortified cereals
Zinc ▼

What is it? Mineral essential for immune function.

Functions:

  • Supports immune system
  • Promotes wound healing
  • Essential for DNA synthesis

Sources:

  • Oysters
  • Beef
  • Pumpkin seeds
  • Chickpeas
  • Cashews
Copper ▼

What is it? Mineral involved in iron metabolism.

Functions:

  • Supports iron absorption
  • Essential for energy production
  • Maintains nerve function

Sources:

  • Oysters
  • Liver
  • Cashews
  • Sunflower seeds
  • Mushrooms
Manganese ▼

What is it? Mineral involved in bone formation.

Functions:

  • Supports bone health
  • Plays a role in antioxidant defense
  • Essential for metabolism

Sources:

  • Pineapple
  • Pecans
  • Sweet potatoes
  • Spinach
  • Whole grains
Iodine ▼

What is it? Mineral essential for thyroid function.

Functions:

  • Supports thyroid hormone production
  • Regulates metabolism
  • Essential for brain development

Sources:

  • Iodized salt
  • Seaweed
  • Fish
  • Dairy products
  • Eggs
Selenium ▼

What is it? Mineral with antioxidant properties.

Functions:

  • Protects cells from oxidative damage
  • Supports thyroid function
  • Boosts immune system

Sources:

  • Brazil nuts
  • Seafood
  • Eggs
  • Whole grains
  • Sunflower seeds
Fluoride ▼

What is it? Mineral that strengthens teeth.

Functions:

  • Prevents tooth decay
  • Strengthens tooth enamel

Sources:

  • Fluoridated water
  • Tea
  • Seafood
  • Grapes
  • Raisins
Chromium ▼

What is it? Mineral involved in carbohydrate metabolism.

Functions:

  • Enhances insulin action
  • Regulates blood sugar levels

Sources:

  • Broccoli
  • Barley
  • Oats
  • Green beans
  • Nuts
Molybdenum ▼

What is it? Mineral required for enzyme function.

Functions:

  • Supports enzyme reactions
  • Detoxifies sulfites

Sources:

  • Legumes
  • Whole grains
  • Nuts
  • Leafy greens
  • Milk