Water Soluble Vitamins
Water soluble vitamins (with the exception of B12) cannot be stored by the body and are normally excreted in the urine.

Vitamin C - also called ascorbic acid

Sources:
papaya
oranges
orange juice
kiwifruit
strawberries
cantaloupe
sweet red peppers
cauliflower
broccoli
brussels sprouts
green peppers
grapefruit
kale
strawberries

Functions:
Important in the synthesis of collagen, which is the main structural component of the skin as well as many other body tissues. Vitamin C also works as a powerful antioxidant, aids in the absorption of iron, is critical in fighting off infections, helps alleviate allergic reactions, and aids in wound healing.

Thiamin - also called Vitamin B1

Sources:
sunflower seeds
wheat germ
whole or enriched grain products
legumes

Functions:
Required coenzyme or helper molecule in the metabolism of carbohydrates for energy, and proper transmission of nerve signals. It is also necessary for normal muscle function, growth, digestion, DNA replication, and normal appetite.

Riboflavin - also called Vitamin B2

Sources:
milk
yogurt
cocoa
cheeses
eggs
green leafy vegetables

Functions:
Necessary in the release of energy from carbohydrates, the activation of many vitamins, and the breakdown of fat. Also required for normal growth and tissue repair, the synthesis of red blood cells, corticosteroids, and glycogen.

Niacin - also called Vitamin B3

Sources:
tuna
halibut
cereal grains
fortified cereals
seeds
legumes
peanut butter

Functions:
Required by all cells and vital in the release of energy from food. It is required for the synthesis of protein, fat, and genetic material. Also required for proper metabolism and brain function.

Pantothenic acid - also called Vitamin B5

Sources:
* widely distributed in foods
peanuts
wheat germ
brewer's yeast
egg yolk
legumes
whole grain cereals
mushrooms
broccoli
avocados
royal jelly from bees

Functions:
Critical in the synthesis and breakdown of many body compounds. It is necessary for the metabolism of food and normal immune function. Also plays a role in the synthesis of hormones, cholesterol, and neurotransmitters.

Biotin

Sources:
*widely distributed
soybeans
egg yolk
cereal
yeast
legumes
nuts

Functions:
Needed for proper energy metabolism (especially carbohydrates and protein) and growth. It is critical in the production of fatty acids, prostaglandins, antibodies, digestive enzymes, hormones, and cholesterol. Also important in niacin metabolism.

Folic acid (synthetic form found in fortified cereals and supplements) - also called Folate (natural form found in food)

Sources:
brewer's yeast
beans
spinach
wheat germ
asparagus
turnip greens
green leafy vegetables
fortified cereals

Functions:
Important in the metabolism of proteins and in the synthesis of new proteins. It is a necessary component in the production of red blood cells, necessary for normal cellular division and production of DNA. Folate also increases appetite and digestive acids. Research is also showing folate may reduce the risk for heart disease and certain cancers. Folate plays an important role in tissue growth and function and can significantly reduce the risk of neural tube defects (birth defects of the brain or spine).

Vitamin B12 - also called cobalamin

Sources:
yogurt
fortified cereals
fortified soy-milk
tuna
shellfish
eggs
fortified tofu

Functions:
Important in metabolism, essential for DNA synthesis, production of red blood cells, and proper nerve function.

Note:
Inadequate absorption of the vitamin rather than inadequate dietary intake is responsible for more than 95% of the vitamin B12 deficiency seen in the US. A strict vegetarian diet can produce a deficiency, although clinical symptoms may not appear for up to 20-30 years.

Vitamin B6 - also called pyridoxine

Sources:
potato
bananas
beans
walnuts
watermelon
salmon

Functions:
Needed for proper protein metabolism, the conversion of tryptophan to niacin, and the synthesis of fatty acids. Necessary for normal growth, proper brain and immune function, synthesis of red blood cells, and hormone regulation.

Fat Soluble Vitamins
Fat soluble vitamins are stored in the fatty tissues of the body, and can be toxic if taken in excess of need.

Vitamin A - also called retinol (comes from animal sources)
beta-carotene (precursor to Vitamin A, which comes from plant sources)

Sources:
egg yolks
butter
whole milk products
fish liver oils
pumpkin
spinach (boiled)
butternut squash
cantaloupe
dark leafy greens

Functions:
Powerful antioxidant which helps the body fight free-radical damage and seems to provide some protection against cancer. It is essential for normal vision, reproduction, growth, immune function, healthy skin and mucous membranes, and normal bone growth and development.

Vitamin D

Sources:
eggs
butter
fatty fish
fortified foods such as milk and margarine
fortified cereals
fortified soy milk
salmon with bones
Vitamin D can also be made by the body when the skin is exposed to sunlight

Functions:
Essential to maintain bone and teeth strength and integrity. Also aids in calcium absorption.

Vitamin E

Sources:
plant oils (such as sunflower and safflower oil)
wheat germ
whole grains
unroasted almonds
sunflower seeds
Brazil nuts
mango
green leafy vegetables
broccoli

Functions:

Vitamin E is well on its way to becoming a superhero in the antioxidant army. Due to its fat-soluble nature it can do its antioxidant work where most of the other antioxidants can't go. Vitamin E is incorporated into cell membranes as well as guarding the the fat molecules in the bloodstream from free-radical damage. Studies have also shown that it is a potent stimulator of the immune system, helping protect the thymus gland and guarding white blood cells from damage. Vitamin E has also been shown to reduce levels of inflammatory prostaglandins, which can lead to a number of health problems. By keeping the body's level of Vitamin E from dropping you will benefit from a decreased incidence of various cancers, decreased risk of heart disease and strokes, and free-radical protection.

When incorporating exercise and physical activity into your daily life Vitamin E becomes even more important. As you exercise, your rate of respiration increases which leads to an increase in the production of free-radicals. This increase in free-radical production has been shown to play an important role in causing skeletal muscle damage and inflammation after strenuous exercise.

Recommendations:
Depending on age and level of activity, adults should get between 400-800 IU of vitamin E daily. When looking for a supplement the preferred form has mixed tocopherols (this should include d-alpha, d-beta, d-gamma, and d-delta tocopherols). Vitamin E should be used cautiously by anyone with an overactive thyroid or rheumatic heart disease. Vitamin E in large doses may aggravate iron deficiency anemia. Vitamin E supplements can cause a transient rise in blood pressure and should be used with caution by anyone suffering from hypertension, having blood-clotting problems of any kind, or taking anticoagulant medication.

Vitamin K

Sources:
*Primarily in plant foods
spinach
broccoli
kale
brussels sprouts
cabbage
lettuce
cereals
fruits
dairy products
Bacteria in the gastrointestinal tract also provide a the body with vitamin K.

Functions:
Essential for proper blood clotting and plays a role in normal bone calcification

Minerals

Calcium

Sources:
milk
milk products
calcium fortified orange juice
part-skim ricotta cheese
yogurt
cocoa
sardines
clams
oysters
turnip greens
mustard greens
broccoli
legumes
dried fruit

Functions:
Essential for normal bone and tooth formation, overall growth, blood clotting, regulation of heart rate, and proper nerve transmission.

Phosphorus

Sources:
fish
eggs
milk
milk products
nuts
legumes
cereals
grains
chocolate
lettuce
tomato

Functions:
Essential for a number of biochemical reactions in the body, especially energy production, metabolism of protein, carbohydrate and fat, and building protein. It also gives strength to bones and teeth, and plays a role in the regulation of acid-base balance, muscles contraction, kidney function, and proper nerve function.

Magnesium

Sources:
nuts and seeds
legumes
green vegetables
tofu
wheat germ
cereal grains
soybeans
chocolate
blackstrap molasses
corn
peas
carrots
seafood
brown rice
parsley
lima beans
spinach

Functions:
Essential in hundreds of biochemical reactions and a wide range of metabolic activities including the use of energy and the metabolism of carbohydrates, lipids, proteins, and genetic material. Also necessary for proper nerve transmission, contraction of muscles, and the conversion of Vitamin D to its active form.

Sodium

Sources:
table salt
cheese
bread

Functions:
Necessary for the regulation of water balance within the body, the passage of substances in and out of each cell, and the maintenance of a normal body pH. Also plays a role in the generation of normal electrical nerve signals, muscle contraction, and the regulation of blood pressure.

Potassium

Sources:
potatoes
peaches
avocado
spinach
banana
mushrooms
tomato
dried fruits
peach
adzuki and lima beans
raisins
wheat bran
dairy products

Functions:
Essential part of every cell in the body and required for normal growth. Also involved in the release of energy from food, the synthesis of protein, regulation of water balance in the body, proper nerve and muscle function, and regulation of blood pressure.

Chloride

Sources:
table salt
seafood
tomatoes
rye
olives

Functions:
Helps maintain water balance and acid-base balance in the body.

Iron

Sources:
**meat (provides iron in the heme form which is the easiest for the body to absorb)
blackstrap molasses
clams
oysters
tofu
legumes
nuts and seeds
dark green leafy vegetables (Vegetables provide iron in the non-heme form, which is harder for the body to absorb. Consuming vitamin C with iron rich foods will help increase absorption)
soybeans
pumpkin seeds
dried fruits
enriched and/or whole-grain breads and cereals

Functions:
Critical in making new red blood cells, immune defense cells, white blood cells, and normal brain function.

Zinc

Sources:
oysters
wheat germ
sunflower seeds
blackstrap molasses
green peas
spinach
broccoli
peanuts
whole grains
miso
legumes

Functions:
Essential for proper growth of skin, hair, and nails, healing wounds, and a healthy immune system. Necessary in many chemical reactions and for a normal sense of taste and smell. Also functions as a detoxifier of the body and plays a role in the metabolism of carbohydrates.

Copper

Sources:
shellfish
whole grains
mushrooms
cherries
legumes
cocoa
nuts
eggs
fish

Functions:
Critical component of the outer coating of nerve fibers, collagen, and used in the production of skin pigments. Also works with iron to make healthy red blood cells.

Selenium

Sources:
grains
seeds
potato
fish
garlic
brewer's yeast
wheat germ

Functions:
Important antioxidant that works with vitamin E to protect the body from free-radical damage. It is also associated with fat metabolism, a healthy immune system, and important to male fertility.

Chromium

Sources:
wheat germ
brewer's yeast
peas
corn oil
mushrooms
prunes
nuts
asparagus
whole-grain bread and cereals

Functions:
Necessary for blood sugar regulation and metabolism of fats and carbohydrates.

Iodine

Sources:
Iodized salt
saltwater seafood
sunflower seeds
mushrooms
eggs
peanuts
spinach
pumpkin
broccoli
chocolate
kelp

Functions:
Needed for proper thyroid gland operation and normal metabolism of cells.

Manganese

Sources:
wheat bran
legumes
nuts
lettuce
leafy green vegetables
blueberries
pineapple
seafood
tea

Functions:
Needed for normal utilization of several other vitamins, and a variety of other biochemical roles in the body. It also aids in proper fat metabolism, skeletal and connective tissues, production of energy, making cholesterol and DNA, proper brain function, and processing blood sugar.

Molybdenum

Sources:
milk and milk products
soybeans
lentils
pasta
buckwheat
oats
rice
wheat germ
sunflower seeds

Functions:
Important in many biochemical reactions, aids in the metabolism of iron, helps prevent gout by removing uric acid from the body, and helps the body burn fat. It is also part of healthy bones, teeth, kidney, and liver, and helps the body use its iron reserves.

Fluoride

Sources:
mackerel
sardines
salmon
shrimp
sunflower seeds
kale
potatoes
watercress
honey
wheat
tea

Functions:
Reduces dental caries and may minimize bone loss by helping the body retain calcium.

Nickel

Sources:
nuts
legumes
shellfish
cocoa products
green beans
spinach
rice
tea

Functions:
Important in many biochemical reactions, and thought to play a role in the metabolism of fats and blood sugar regulation.

Silicon

Sources:
whole grains
root vegetables
unrefined cereal products

Functions:
Needed for healthy body tissues.

Vanadium

Sources:
shellfish
spinach
parsley
mushrooms
whole grains
dill seeds
black pepper
parsley
soy
corn
olives

Functions:
Research has not documented exactly what vanadium does for the body. It is likely that it plays a role in energy production, biochemical reactions, blood sugar and fat metabolism, and bone and teeth strength.

Arsenic

Sources:
most foods contain less than 0.3ug/g
seafood is the richest source

Functions:
Precise function in the body is still unknown, but it is likely that it plays a role in the metabolism of phospholipids.

Boron

Sources:
fruits
vegetables
legumes
nuts

Functions:
Required for normal bone integrity.