Vitamins and Minerals

Vitamins and Minerals

Vitamin / 

Mineral

Found in What it does
A

Retinol 

Fat soluble

Green & yellow fruit

vegetables, fish,

liver oils, eggs, cheese, carrots, 

spinach, broccoli and corn on the cob

Stored in liver & kidneys, helps body, tissue repair, maintenance and vision. Maintains healthy skin and helps fight infection.
B1 

Thiamine

Water soluble

Molasses, brewer’s yeast, brown rice, fish, meat, nuts, liver, poultry, wheatgerm, milk, potatoes, soya beans and peas Antibody and red blood cell formation, cell respiration, metabolism, converts glucose into energy. Needed for growth, appetite and digestion.
B2

Riboflavin

Water soluble

Crude molasses, nuts, organic meat, wholegrains, milk, cheese, yeast extract, eggs, bran, wheatgerm, avocado, potatoes Antibody and red blood cell formation, respiration. Healthy skin, hair and nails.
B3

Niaicin

Lean meat, white meat, fish and eggs Healthy nervous system, healthy digestive system, brain function.
B5

Pantothenic Acid

Water soluble

Brewer’s yeast, legumes, salmon, liver, wheatgerm, whole grain, eggs, chicken, nuts, seeds, oats and lentils Anti inflammatory, antibody formation, carbohydrate, fat protein conversion (energy), growth stimulation, vitamin utilisation, detoxification of drugs, maintains healthy skin and nerves.
B6

Pyridoxine Acid

Water soluble

Crude Molasses, brewer’s yeast, green leafy vegetables, liver, wheatgerm, wholegrain, fish, milk, eggs, sweet potatoes Antibody formation, digestion, fat and protein utilisation, (weight control). Maintains sodium potassium balance (nerves).
B12

Cyanocobalamin

Water soluble

Cheese, fish, milk, milk products, liver, eggs, beef, pork, cabbage, bean sprouts, wholegrains, banana, almonds Appetite, blood cell formation, metabolism, maintains health of myelin nerve sheaths.
Biotin

Water soluble

Legumes, wholegrains, liver, egg yolk, nuts, milk, brown rice, yeast, fish, strawberries, sweetcorn, hazelnuts Cell growth, fatty acid production, metabolism of vitamin B utilisation.
Folic Acid

Water soluble

Green leafy vegetables, milk, milk products, liver, oysters, salmon, wholegrains, egg yolk, lentils, avocado, courgettes, brussel sprouts, spinach Appetite, cell growth and reproduction, hydrochloric acid production, protein metabolism, red blood cell formation, genetic transmission, infection resistance to new born babies.
C

Ascorbic Acid

Water soluble

Citrus fruits, kiwi, honeydew melon, potatoes, green peppers, broccoli, papayas, strawberries, rosehips, blackcurrants, tomatoes Bone and tooth formation, collagen production, iodine conservation, healing ( burns and wounds), red blood cell formation, shock and infection resistance, (colds), vitamin protection ( oxidation)
D

Calciferol

Fat soluble

Liver, bone meal, sunlight, milk, salmon, tuna, fish liver oil Calcium and phosphorus metabolism (bone formation) heart action, nervous system maintenance, normal blood clotting, skin respiration, helps absorption of Vitamin A.
Calcium Green Vegetables, seeds, soya beans, 

Sardines, salmon

Strong bones, teeth, heart beat

regulation

Sulphur Fish, eggs, cabbage, onions, garlic Healthy hair, skin and nails, healthy cells, brain function
E

Tocopherol

Fat soluble

Dark green vegetables, eggs, liver organ meats, wheatgerm, vegetable oils, soya beans, whole wheat, lettuce Delays ageing, anti clotting factor, blood cholesterol reduction, blood flow to heart, capillary wall strengthening, fertility, male potency, lung protection, muscle and nerve maintenance
K

Menadione

Fat soluble

Green leafy vegetables, safflower oil, molasses, yoghurt, oatmeal, liver, fish, soya beans, beef, tomatoes, kelp Blood clotting (coagulation) normal liver function
Iron Crude molasses, eggs, fish, poultry, wheatgerm, liver, soya flour, curry powder Haemoglobin production, stress and disease resistance, growth in children, metabolism of B vitamins
Magnesium Bran, honey, green vegetables, nuts, seafood, spinach, bone meal, kelp, tuna, soya beans, brown rice Acid / alkaline balance, blood sugar metabolism, energy, metabolism (calcium & vitamin C)
Manganese Bananas, bran, celery, cereals, egg yolk, green leafy  vegetables, legumes, liver, nuts, pineapples, wholegrains Enzyme activation, reproduction and growth, sex hormone production, tissue respiration, Vitamin B3 metabolism, Vitamin E utilisation
Selenium Tuna, onion, brazil nuts, tomatoes, brocolio Youthful elasticity in tissue, prevents dandruff, aids heart & liver function
Phosphorus Eggs, fish, grains, meat, poultry, cheese, calves liver, milk, yoghurt Bone/ teeth formation, cell growth and repair, energy production, heart muscle contraction, kidney function, metabolism of calcium, sugar, nerve and muscle activity, vitamin utilisation
Potassium Dates, figs, peaches, tomato juice, peanuts, raisins, seafood, apricots (dried) bananas, museli, potato, avocado Heartbeat, growth, molasses, muscle contraction, nerve tranquilisation, works with salt to regulate balance of water in the body, helps intestinal tract
Zinc Brewer’s yeast, liver, seafood, soyabeans, spinach, sunflower seeds, mushrooms, oysters, pumpkin seeds, cheese, eggs Burn and wound healing, carbohydrates, digestive, postrate gland function, reproductive organ growth and development, sex organ maturity, Vitamin B1, phosphorus and protein metabolism, normal liver and brain function
Iodine Seafood, kelp, iodised salt Energy production, metabolism, physical and mental development, formation of thyroxine
Molybdenum Canned beans, liver, buckwheat, barley, oats, legumes and soya beans Required for enzyme action, production of uric acid, normal sexual functioning in male and production of haemoglobin
Chromium Meat, shellfish, chicken, brewer’s yeast Works with insulin to balance blood sugar levels
Essential fatty acids Fish, pumpkin seeds, vegetable oils, evening primrose oil, linseeds Healthy brain and cell formation, immune and nervous system

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