The vitamins and minerals found in the food we eat are very important.

Vitamins= Organic compounds that function as metabolic regulators in the body. Classified as water soluble or fat soluble. Vitamins cannot be manufactured by the body and must be obtained through diet or supplements.

Vitamin A helps vision (light & color), promotes growth, prevents drying of skin, promotes resistance to bacterial infection

· Carrots, fortified milk, sweet potatoes, spinach greens, cantaloupe, apricots, broccoli, mangos, tomatoes

Vitamin C aids in collagen synthesis, hormone synthesis, neurotransmitter synthesis, proper functioning of immune system

· Citrus fruits, strawberries, broccoli, tomatoes

Vitamin D helps absorb dietary calcium and phosphorus, helps bone to calcify

· Vitamin D fortified milk, fish oils, tuna fish, salmon

Vitamin E an antioxidant that helps in protecting cell membranes and lipids

· Vegetable oils, leafy greens and some vegetables

Vitamin B6 Helps in protein metabolism, neurotransmitter synthesis, hemoglobin synthesis

· Spinach, broccoli, bananas, salmon, sunflower seeds, soybeans, green vegetables

Vitamin B12 Helps in nerve function, red-blood cell formation, co-enzyme necessary to metabolize fats

Niacin helps maintain energy, synthesis fat, and break it down

· Fish, meat, peanuts, enriched grains

Minerals= Minerals are inorganic nutrients. That is, they are materials found in foods that are essential for growth and health and do not contain the element carbon.

Sodium Part of extra cellular fluid, helps with nerve impulse transmission, fluid balance, maintenance of body pH

· Table salt and processed food

Potassium is a part of intracellular fluid, nerve impulse transmission

· Spinach, squash, bananas, orange juice, other vegetables and fruits, milk

Calcium aids in bones and teeth strength, blood clotting, nerve impulse transmission, muscle contraction

· Dairy products, soymilk, leafy vegetables, tofu, fortified orange juice

Magnesium aids in bone strength, enzyme function, nerve and heart function

· Wheat bran, green vegetables, nuts, chocolate

Iron forms part of hemoglobin in red blood cells, myoglobin in muscle cells, part of many enzymes, proteins, helps in energy production, immune function

· Apricots, eggs, milk, meat, vegetables, whole grains, enriched cereals

Zinc helps enzymes in metabolism, wound healing, growth, immune function, insulin release, taste

· Oysters, shrimp, crab, lean beef, lamb, turkey, beans, mushrooms