Kelly's Vitamin and Mineral Guide

Vitamins are organic substances which are essential to the normal functioning of the body and with only a few exceptions, cannot be manufactured by our bodies. They are necessary for our growth, vitality and well-being and we must obtain them from organic foods or dietary supplements.

Vitamin	Why It's Necessary	Food Source
A	Vitamin A is necessary for healthy eyes, skin and hair. It is also necessary for proper growth in children.	Milk, butter, fortified margarine, eggs, liver, kidney, leafy green and yellow vegetables.
B-1 Thiamine	Thiamine is necessary for the proper function of the heart and nervous system	Enriched flour-based products, fish, lean meat, liver, milk, pork, poultry, dried yeast, whole grain cereals.
B-2 Riboflavin	Riboflavin is necessary for healthy skin and for building and maintaining body tissues. It also helps prevent sensitivity of the eyes to light.	Enriched bread and cereals, leafy green vegetables, lean meats, liver, dried yeast, milk and eggs.
B-3 Niacin	Niacin is needed by the body in order to convert food to enery. It also aids the nervous system.	Enriched cereals and bread, eggs, lean meats,liver, dried yeast.
B-5	Pantothenic Acid is necessary for the body's use of carbohydrates, fats and proteins.	Almost universally present in plant and animal tissue.
B-6	Vitamin B-6 is important for healthy teeth and gums, the health of the blood vessels and red blood cells. It contributes to the health of the nervous system and the proper growth of children.	Whole grain cereals, wheat germ, vegetables, dried yeast, meat and bananas.
B-12	Vitamin B-12 is important for healthy red blood cells. It contributes to the health of the nervous system and the proper growth of children.	Food of animal origin in general, lean meat, liver, kidney, milk, salt water fish, oysters.
C	Vitamin C is essential for health teeth, gums, and bones. It also builds strong body cells and blood vessels.	Vitamin C fortified juices, citrus fruits, berries,tomatoes,cabbage, green vegetables, new potatoes.
D	Vitamin D is necessary for strong bones and teeth. It helps the body utilize calcium and phosphorus.	Milk, cod liver oil, salmon, tuna, egg yolk.
E	Vitamin E is essential for the proper function of the red blood cells and protects essential fatty acids	Vegetable oils, wheat germ, whole grain cereals,lettuce.
Folic Acid	A member of the B-complex group, folic acid helps prevent certain forms of anemia and is important in maintaining functions of the intestinal tract.	Leafy green vegetables, food yeast, meats, nuts, whole wheat products.
Biotin	Biotin, a member of the B-complex group, is essential for the proper functioning of many body systems. It is also necessary for the utilization of proteins.	Egg yolk, green vegetables, milk, liver, kidney.
Choline	Choline, another member of the B-complex group, is involved in protein and fat metabolism.	Brewer's yeast, liver, wheat germ, eggs.
Kelly's Mineral Guide As important as vitamins are, they can do nothing for you without minerals, and though the body can synthesize some vitamins, it cannot manufacture a single mineral.       Mineral Why It's Necessary Food Source Calcium Calcium, an essential mineral, helps build strong bones and teeth. It also aids in blood clotting and contraction of muscle. Milk and milk products, all cheeses, soybeans, sardine, salmon, peanuts, walnuts, sunflower seeds, dried beans, broccoli, collard greens. Chromium Chromium aids growth, helps prevent and lower high blood pressure and works as deterrent for diabetes. Calves' liver, wheat germ, brewer's yeast, chicken, corn oil and clams. Copper Copper is required to convert the body's iron into hemoglobin and is essential for the utilization of vitamin C. Helps prevent anemia, edema and skeletal defects. Dried beans, peas, whole wheat, prunes, organ meats, shrimp and most seafood. Iodine Iodine is required for the proper function of the thyroid gland and helps promote healthy hair, nails, skin and teeth. Kelp, onions and all seafood. Iron Iron is essential for life and the production of hemoglobin (red blood cells), myoglobin and certain enzymes. It is necessary for the metabolization of B vitamins. Pork liver, beef kidney, heart, and liver, farina, raw clams, dried peaches, red meat, egg yolk, oysters, nuts, beans, asparagus, molasses and oatmeal. Magnesium This mineral is involved with the normal function of the brain and spinal cord. It is necessary for Calcium and vitamin C metabolism. Dates, green leafy vegetables, figs, nuts and bananas. Manganese Manganese helps activate enzymes necessary for the body's proper use of biotin, vitamin B-1 and vitamin C. It is important in the production of thyroxin, the principal hormone of the thyroid gland. Whole grain cereals, nuts, green leafy vegetables, peas and beets. Phosphorus Phosphorus is needed along with calcium to build strong bones and teeth. It also aids the nervous system. Meat, egg yolk, dairy products, cereals, breads and nuts Potassium Potassium, in combination with sodium, maintains body fluids. It is also involved in the functioning of the nervous and muscular systems. Meat, fish, fowl, cereals, fruits, vegetables and sunflower seeds. Selenium Selenium is an essential element which helps maintain the proper function of the liver and muscles. It is also important for tissue elasticity. Whole grains, fruits, tomatoes, broccoli, tuna fish, onions and liver. Zinc Zinc is needed for normal skeletal growth and repair of body tissue. Liver, bone meal, brewer's yeast, beans, nuts and seafood (especially oysters). Back to Kelly's Info Page    Ask the Pharmacist