Vitamins And Minerals

Front 1

Vitamin B1 - Thiamine

Back 1

Function: carbohydrate metabolism; heart function; nervous system and muscle coordination

Sources: wheat germ, sunflower seeds, pine nuts, oatmeal, lean meat, whole grain products

RDA: 1.8 mg (men); 0.86 mg (women)

Front 2

Vitamin B2 - Riboflavin

Back 2

Function: protein, carbohydrate, and fat metabolism; promotes growth, needed for healthy eyes, skins, hair, and nails

Sources: milk, liver, eggs, almonds

RDA: 1.74 mg (men); 1.29 mg (women)

Front 3

Vitamin B3 - Niacin

Back 3

Function: protein, carbohydrate, and fat metabolism; aids in brain function, keeps nervous system healthy

Sources: rice bran, wheat bran, liver, peanut butter, nuts, chicken, beef, tuna, barley, rice

RDA: 19.1 mg (men); 14.2 mg (women)

Front 4

Vitamin B5 - Pantothenic Acid

Back 4

Function: protein, carbohydrate, and fat metabolism; fatty acid and cholesterol production

Sources: whole grains, legumes, brewer's yeast, egg yolk, organ meats

Front 5

Vitamin B6 - Pyridoxine

Back 5

Function: amino acid and carbohydrate metabolism; nervous system function; production of red blood cells

Sources: wheat bran, liver, walnuts, brown rice, sunflower seeds, mackerel, salmon, tuna, bananas, brewer's yeast

Front 6

Vitamin B12 - Cobalamine

Back 6

Function: red blood cell production; DNY synthesis; nervous system function

Sources: liver, offal, mussels, oysters, eggs, oily fish, crab, beef

RDA: 2 mcg (men and women)

Front 7

Folate

Back 7

Function: works with B12 to protect and develop nervous system; production of RNA and DNA; red blood cell production for babies in utero

Sources: brewer's yeast, liver, dark green leafy vegetables, lentils, chick peas, kidney beans, nuts, oat bran

RDA: 200 mcg (men and women)

Front 8

Vitamin C

Back 8

Function: collagen production; required for healthy skin, bones, cartilage, teeth, and blood vessels; promotes healing, aids iron absorption

Sources: guava, red chilies, broccoli, green leafy vegetables, capsicum, citrus, kiwi, papaya

RDA: 30 mg (men and women)

Front 9

Biotin

Back 9

Function: energy production; fat and protein metabolism; healthy skin and hair

Sources: egg yolk, meats, brewer's yeast, legumes, nuts

Front 10

Vitamin A

Back 10

Fat Soluble

Function: healthy skin, eyes, hair; contributes to immune system function

Sources: liver, chilies, carrots, dairy, sweet potatoes, pumpkin, mangoes, spinach

RDA: 750 mg (men and women)

Front 11

Vitamin D

Back 11

Fat Soluble

Function: needed for calcium and phosphorus absorption; contributes to healthy bones and teeth

Sources: sunshine, dairy, canned sardines, herrings, tuna, sunflower seeds, egg yolk, fish oil

RDA: 2.5 mcg (men and women)

Front 12

Vitamin E

Back 12

Fat Soluble

Function: immune function; nerve and red blood cell function; protects cell membranes

Sources: sunflower seeds/seed oil, safflower oil, peanut oil, olive oil, almonds, peanut butter

Front 13

Vitamin K

Back 13

Fat Soluble

Function: promotes blood clotting

Sources: green leafy vegetables, cabbage, milk, liver, wheat bran

Front 14

Calcium

Back 14

Function: major component of bones/teeth; necessary for blood clotting, blood pressure regulation, enzyme regulation

Sources: dairy products, fortified soy milk, tofu

RDA: 800-1000 mg (men and women)

Front 15

Iron

Back 15

Function: essential component of hemoglobin

Sources: red meat, liver,spinach, dried fruits

RDA: 6 mg (men); 19 mg (women)

Front 16

Magnesium

Back 16

Function: works with phosphorus and sodium to maintain nerve and muscle function; role in energy production; maintains bone structure; regulates calcium balance

Sources: wheat germs, wheat bran, nuts, rolled oats, peanut butter, seeds

Front 17

Sodium

Back 17

Function: works with potassium to regulate fluid and acid/base balance; responsible for nerve and muscle function

Sources: table salt, shellfish, seafood, cheese

Front 18

Potassium

Back 18

Function: works with sodium to regulate fluid balance; blood pressure control; heartbeat and nerve impulses

Sources: spinach, potatoes, sweet potatoes, bananas, mangoes, grapes

Front 19

Phosphorus

Back 19

Function: builds and maintains teeth/bones; plays role in muscle/nerve function and in quick release of energy

Sources: meat, fish, dairy, nuts, wheat bran, seeds

RDA: 1200 mg (men); 800 mg (women)

Front 20

Zinc

Back 20

Function: plays role in immune system function; needed for: healthy eyes, skin, nails, growth and sexual development, enzyme activity, DNA and protein synthesis

Sources: seafood, red meat, liver

RDA: 15 mg (men); 12 mg (women)

Front 21

Copper

Back 21

Function: brain and red blood cell function; connective tissue synthesis

Sources: seafood, seaweed, iodized salt

Front 22

Iodine

Back 22

Function: essential component of thyroid hormones

Sources: seafood, seaweed, iodized salt

Front 23

Selenium

Back 23

Function: works with vitamin E

Sources: seafood, organ meats, eggs, whole grains

RDA: 70 mcg (men); 55 mcg (women)

Front 24

Fluorine

Back 24

Function: protects teeth against dental decay

Sources: fluorinated water, tea leaves