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Vitamins and Minerals

Two very important nutrients are vitamins and minerals, and both are needed for growth and good health. They boost our immune systems to keep us healthy. Vitamins convert food into energy, and minerals help to build strong bones and regulate heartbeats. Your body needs more of some minerals than others, and the best way to get enough vitamins and minerals is to eat a variety of foods. You should aim for 3 fruit servings per day, with at least 1 serving from a citrus fruit, which is a good source of vitamin C. You should eat 5 servings of vegetables per day, including dark-colored vegetables. Try to eat more beans, high-fiber breads, and cereals as they are loaded with iron and Vitamin B. Choose 2-3 servings of low-fat dairy products, which are a good source of calcium and Vitamin D.

Vitamins:

Vitamins	Health benefit	Food Sources
Vitamin A (Beta-carotene or retinal)	Vision, immune functions, healthy skin, teeth.	Milk, Cheese, Eggs, Fatty fish Carrots, Pumpkin, Spinach, Broccoli Mango, Apricots
Vitamin B-1(Thiamine)	Energy, nerve, heart, muscle	Pork Legumes Nuts Whole grains, Enriched cereal
Vitamin B-3 (Niacin)	Energy, nerves, digestion, skin.	Meat, Eggs, Poultry, Fish Whole grains, Enriched breads, Cereals Nuts Milk
Vitamin B-6 (Pyridoxine)	Immune system, builds red blood cells, nerves	Meat, Poultry, Fish Whole grains, Enriched breads , Cereals, Legumes, Green leafy vegetables
Vitamin B-12 (Cobalamin)	Normal nerve and blood function	Meat, Poultry, Fish, Eggs Milk, Cheese
Folic Acid (Folate, B Vitamin)	Tissues, heart, prevents neural tube defects in newborns.	Cereals Legumes, Beans Liver Dark-green leafy vegetables, Broccoli Nuts Oranges
Vitamin C (Ascorbic acid)	Fights infection; helps skin, bones, helps absorb iron	Citrus fruits, Cantaloupe, Strawberries, Raspberries, Melons Broccoli, Cabbage Dark-green leafy vegetables, Tomatoes Sweet peppers, Potatoes
Vitamin D (Calciferols)	Blood calcium levels, healthy bones, muscles, immune system, kidneys.	Fortified milk Eggs, Liver, Salmon, Herring, Mackerel Fortified margarine
Vitamin E (Tocopherol)	Antioxidant, healing, scarring, nerves, red blood cells.	Sunflower seeds Sunflower, Safflower, Peanut and Olive oils Almonds Peanut butter
Vitamin K (Phylloquinone)	Helps blood clot, builds bones	Spinach, Salad greens, Cauliflower, Broccoli, Brussels sprouts, Cabbage Soybean ,Canola oil Margarine Liver
Biotin	Energy, skin, hair, fat and protein breakdown	Egg yolks, Organ meats Brewer’s yeast Legumes Nuts

Minerals

Minerals	Health Benefits	Food Sources
Calcium	Healthy bones and teeth, Helps heart, muscles, and nerves	Milk Milk products Dark-green leafy vegetables Broccoli Shrimp, Salmon, Clams Orange juice Legumes Tofu
Chromium	Helps insulin work better	Yeast Meat, Cheese, Eggs Whole grains, Vegetable oil.
Iodine	Growth of nervous system, builds energy	Salt water fish, Seafood Iodized salt
Iron	Healthy bones and teeth, Helps heart, muscles, and nerves	Red meat, Organ meat, Egg yolk, Legumes, Green-leafy vegetables Enriched cereals, Bread Dried fruits
Magnesium	Helps bones, metabolism, nerves and muscles	Whole grains, Nuts Peas, Beans, Lentils, Legumes Dark-green leafy vegetables Tea
Phosphorous	Builds and maintains teeth and bones, needed for muscles and nerves	Meat, Fish, Eggs Dairy products Wheat Bran, Cereals Seeds, Nuts Dried fruit
Potassium	Maintains normal blood pressure, heart beat and nerve impulses	Root and Leafy green vegetables Tomatoes Cucumbers, Zucchini, Eggplant, Pumpkin. Milk Fruit
Zinc	Needed for growth, immunity, digestion, and skin, improves sense of taste and wound healing	Meat, Poultry, Fish Whole grain cereals and Breads Legumes Nuts

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Health and Wellness Tip

Laugh every day. It can release endorphins, the healing hormones, and act as the body’s natural pain killer. Rent a funny movie or call a friend that makes you laugh. This can lower your blood pressure and boost your immune system.

Diabetes Testing	Insulin pump
Wound Care	Catheters
Incontinence	Pharmacy
Ostomy	PT/INR Testing

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Vitamins and Minerals

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