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VITAMINS

& MINERALS

Vitamin and Mineral Table - What foods? How does it help?

Vitamin/Mineral

Vitamin A (Retinol or Beta-carotene)

Vitamin B₁ (Thiamine)

Vitamin B₂ (Riboflavin)

Vitamin B₃ (Niacin)

Vitamin B₅ (Pantothenic Acid)

Vitamin B₆ (Pyridoxine)

Found in

Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.

Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.

Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.

Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.

Organ meats, yeast, raw vegetables, eggs and dairy products.

Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products

RDAa

5,000 lUb

1.1 - 1.5 mg

1.3 - 1.7 mg

15 - 19 mg

None;

4 - 7 mg suggested

1.6 - 2 mg

What it does

Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).

Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates

Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health.

Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin.

Produces hormones and maintains body’s immune system.

Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.