The Function of Vitamins And Minerals

Vitamins and minerals are chemical compounds needed for the human body to function properly. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins, like A, D, E and K, dissolve in fat and can be stored in the body. Water-soluble vitamins, like B-complex and C, dissolve in water. Minerals are inorganic elements. Vitamins and minerals have specific functions and are derived from a variety of food sources.

Ⓥ: To my many vegan friends, or those interested to try. To identify your alternatives.



Promotes skeletal growth, normal tooth structure, healthy mucous membranes, healthy skin, eyes and hair; essential for night vision.
NATURAL RESOURCES: Fish liver oils, liver, carrots, green and yellow vegetables, dairy products.



(Thiamine): Helps convert sugar and starches into energy; promotes digestion, strong heart muscle, child growth; prevents fatigue, fat deposits in arteries.
NATURAL RESOURCES: Whole wheat, dried yeast, oatmeal, peanuts, pork, bran, enriched rice, sunflower seeds, soybean sprouts.



(Riboflavin): Aids in releasing energy to body cells; enables utilization of fats, proteins and sugars.
NATURAL RESOURCES: Dairy products, liver, kidney, yeast, leafy greens, fish, eggs.



(as Niacinamide or vitamin B3): Aids normal functioning of tissues, particularly skin, gastrointestinal tract and nervous system; used with other vitamins in converting carbohydrates to energy.
NATURAL RESOURCES: Liver, lean meat, whole wheat, brewer’s yeast, wheat germ, fish, eggs, roasted peanuts, poultry, sesame seeds, nuts.



(Pyridoxine HCl) Aids metabolism of protein carbohydrates and fats; controls cholesterol level; aids chemical balance between blood and tissue; prevents water retention; builds hemoglobin.
NATURAL RESOURCES: Brewer’s yeast, wheat bran, wheat germ, organ meats, beef, avocados, bananas, milk, eggs.



(cobalamin) Promotes utilization of protein, fats and carbohydrates; essential for formation of red blood cells; builds nucleic acid; prevents pernicious anemia; helps nervous system.
NATURAL RESOURCES: Liver, beef, pork, eggs, dairy products, shellfish.



Essential for the formation of collagen; needed for absorption of iron, some proteins and folic acid; prevents oxidation of other vitamins; aids in metabolism of amino acids and calcium; stops internal bleeding; strengthens blood vessels maintains hard bones and teeth; promotes stamina; holds body cells together prevents infections, colds, fatigue and stress; reduces allergies; heals wounds and burns.
NATURAL RESOURCES: Citrus fruits, berries, green leafy vegetables, tomatoes, cauliflower, potatoes, sweet potatoes, kiwi, bell peppers, broccoli, spinach, guava.



Builds bones and teeth; aids in proper function of muscles, heart, nerves, and iron utilization; helps blood coagulation; regulates the passage of nutrients in and out of cells; relieves pain and cramps; eases insomnia.
NATURAL RESOURCES: Dairy products, soybeans, sunflower seeds, legumes, sardines, green leafy vegetables.



Facilitates iron absorption; synthesizes enzymes and skin pigments; promotes protein metabolism; aids Vitamin C oxidation; produces RNA; forms hemoglobin, red blood cells, and hair color.
NATURAL RESOURCES: Shrimp, beef liver, whole wheat, prunes, nuts, raw oysters.



Promotes bone and tooth development and normal growth; aids utilization of phosphorus and calcium; maintains nervous system and heart action; prevents rickets.



Protects body’s store of Vitamin A, tissues and fat from destructive oxidation, and breakdown of red corpuscles; strengthens capillary walls; regulates menstrual rhythm; prevents loss of other vitamins; aids blood flow to heart; lowers blood cholesterol and fatty acids; vital to cell health; regulates protein and calcium metabolism.
NATURAL RESOURCES: Soybeans, vegetable oils, broccoli, brussels sprouts, leafy greens, enriched flour, whole wheat, wheat germ, whole grain cereals, eggs.



Essential for function of Vitamins A, D, E, and K, forms red blood cells and nucleic acid; improves circulation; aids digestion of proteins. May help prevent neuro tube defects (pina bifida), and some cancers. Reduces the risk of coronary heart disease.
NATURAL RESOURCES: Dark-green leafy vegetables, carrots, liver, eggs, soybeans, avocados, oranges, beans, whole wheat.



Aids thyroid gland and prevents goiter; helps burn fat; converts carotene into Vitamin A; aids absorption of carbohydrates from small intestine; promotes growth; regulates energy production; maintains hair, nails skin and teeth.
NATURAL RESOURCES: Kelp, seafood, vegetables.



Present in all cells; one of the constituents of hemoglobin which carries oxygen to the tissues by blood circulation.
NATURAL RESOURCES: Lentils, liver, meat, raw clams, oysters, oatmeal, nuts, beans, wheat germsoy products and green leafy vegetables.



Reduces blood cholesterol; forms hard tooth enamel and fights tooth decay; aids in converting blood sugar into energy; helps regulate body temperature; aids nerve function and bone growth; helps utilize Vitamins B, C, E; promotes absorption and metabolism of other minerals; activates enzymes for metabolism of carbohydrates and amino acids; prevents calcium deposits in the bladder, heart attacks, depression, polio.
NATURAL RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas, peanut butteroats.



Potassium maintains the body’s fluid balance, blood pressure, heartbeat, nerve impulses, muscle function and is needed for proper growth.
NATURAL RESOURCES: mango, banana, kale, grapes, spinach, sweet potato, broccolidried fruits.



Eliminates cholesterol deposits; aids in absorption of B-Vitamins, manufacture of enzymes and insulin, and metabolism of carbohydrates; essential for growth; aids healing essential for proper function of prostate gland; prevents prostate cancer and sterility; keeps hair glossy and smooth.
NATURAL RESOURCES: Eggs, cheese, beef, pork, wheat germ, brewer’s yeast, pumpkin seeds, popcorn.