List of Vitamins and Food that have it!

Following is the list of Vitamins necessary for a healthy body. Please go through and self assess your body and try to over come the deficiency that you think you have. If symptoms persist then you better consult any general physician for detailed diagnosis.

Vitamin Helps To Food to Get it
VITAMIN A(Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoid, “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Necessary for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy.

Plays an important role in bone growth.

Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk.

Carotenoids act as antioxidants.

Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts.

Sources of retinoids:

Beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese
Sources of beta carotene:

sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

THIAMIN  Helps convert food into energy needed for well skin, hair, muscles, and brain Pork chops, ham, soymilk, watermelons, acorn squash
RIBOFLAVIN Helps convert food into energy needed for healthy skin, hair, blood, and brain Milk, yogurt, cheese, whole and enriched grains and cereals, liver
NIACIN  Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter
PANTOTHENIC ACID  Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin Wide variety of nutritious foods, including chicken, whole grains, broccoli, mushrooms, avocados, tomato products
VITAMIN B6 Aids in lowering homocysteine levels and may reduce the risk of heart disease. Helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons
Vitamin B12 Aids in lowering homocysteine levels and may lower the risk of heart disease Assists in making new cells and breaking down some fatty acids and amino acidsProtects nerve cells and encourages their normal growth Helps make red blood cells Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk
BIOTIN Helps convert food into energy and synthesize glucose helps make and break down some fatty acids needed for healthy bones and hair Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish
VITAMIN C(ascorbic acid) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast.  Long-term use of supplemental vitamin C may protect against cataracts . Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls . Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cellsBolsters the immune system Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
CHOLINE Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats Many foods, especially milk, eggs, liver, and peanuts
VITAMIN D(calciferol) Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones Supplements can reduce the number of non-spinal fractures Fortified milk or margarine, fortified cereals, fatty fish
VITAMIN E(alpha-tocopherol) Acts as an antioxidant, neutralizing unstable molecules that can damage cells Protects vitamin A and certain lipids from damage Diets rich in vitamin E may help prevent Alzheimer’s disease. Supplements may protect against prostate cancer Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts
FOLIC ACID(foliate, flacon) Vital for new cell creation. Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer Offsets breast cancer risk among women who consume alcohol Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice
VITAMIN K(phylloquinone, menadione) Activates proteins and calcium essential to blood clotting May help prevent hip fractures Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables
Mineral (common names) Benefits Good food sources
CALCIUM Builds and protects bones and teeth Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission Plays a role in hormone secretion and enzyme activation Helps maintain healthy blood pressure Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)
CHLORIDE Balances fluids in the body A component of stomach acid, essential to digestion Salt (sodium chloride), soy sauce, processed foods
CHROMIUM Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose Meat, poultry, fish, some cereals, nuts, cheese
COPPER Plays an important role in iron metabolism Helps make red blood cells Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes
FLUORIDE Encourages strong bone formation Keeps dental cavities from starting or worsening Water that is fluoridated, toothpaste with fluoride, marine fish, teas
IODINE Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth Prevents goiter and a congenital thyroid disorder Iodized salt, processed foods, seafood
IRON Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products
MAGNESIUM Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure Helps build bones and teeth Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk
MANGANESE Helps form bones Helps metabolize amino acids, cholesterol, and carbohydrates Nuts, legumes, whole grains, tea
MOLYBDENUM Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death Legumes, nuts, grain products, milk
PHOSPHORUS Helps build and protect bones and teeth Part of DNA and RNAHelps convert food into energy Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds
POTASSIUM Balances fluids in the body Helps maintain steady heartbeat and send nerve impulses Needed for muscle contractions A diet rich in potassium seems to lower blood pressure Getting enough potassium from your diet may benefit bones Meat, milk, fruits, vegetables, grains, legumes
< b>SELENIUM Acts as an antioxidant, neutralizing unstable molecules that can damage cells Helps regulate thyroid hormone activity Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products
SODIUM Balances fluids in the body Helps send nerve impulses Needed for muscle contractions Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure Salt, soy sauce, processed foods, vegetables
SULFUR Helps form bridges that shape and stabilize some protein structures Needed for healthy hair, skin, and nails Protein-rich foods, such as meats, fish, poultry, nuts, legumes
ZINC Helps form many enzymes and proteins and create new cells Frees vitamin A from storage in the liver Needed for immune system, taste, smell, and wound healing When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts

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