Check Out The Latest Vitamins And Minerals Chart

Vitamins

Vitamins

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 1/30/2023

Vitamins and minerals come in various forms, and they all play an important role in ensuring that our bodies can carry out their many functions, such as the generation of cells, the repair of cells and tissue, and proper brain function. Although you can receive most of these via a supplement, the best way for your body to react to taking vitamins and minerals is for them to come from food, and your body does not generate these vitamins and minerals on its own.

Insufficient levels of potassium, dietary fiber, choline, and other nutrients are being consumed by the average American, according to Health.gov.

Minerals such as magnesium, calcium, and vitamins A, D, E, and C. Adolescent girls and women over the age of 19 also don't get enough iron in their diets.

To the age of 50 years old.

The following charts outline the essential vitamins and minerals that are necessary for your general health and describe the roles that they play.

functions, the sources of those functions, and the potential consequences of not getting enough

The Vitamin And Mineral Details

vitamins

vitamins

Vitamins A, D, E, and K are known as fat-soluble vitamins since they are able to be stored in the body and do not require regular consumption. Despite the fact that it is extremely difficult to "overdose" on them

If you consume huge amounts of fat-soluble vitamins, notably vitamins A and D, especially from regular sources, this might lead to a potentially harmful buildup in the body.

Since water-soluble vitamins (B and C) cannot be stored in the body, they need to be taken in on a daily basis through diet.

Vitamin A (Beta Carotene)

vitamins

vitamins

What It Does

Foods derived from both plants and animals are good sources of vitamin A. Meals derived from animals contain retinol, while foods derived from plants contain carotenoids. These are the chemical precursors that the body uses to produce vitamin A.
Assists in the maintenance of one's vision and encourages the growth of one's skin, hair, bones, and teeth.
Carotenoids are powerful antioxidants that can protect against heart disease and a variety of malignancies.

Good Food Sources

  • Angus beef
  • Liver
  • Lean ham and pork chops
  • Eggs
  • Shrimp
  • Fish
  • Fortified milk
  • Cheddar cheese
  • Swiss cheese
  • Darkly colored orange or green vegetables (carrots, sweet potatoes, pumpkin, turnip greens, and spinach)
  • Orange fruits (cantaloupe, apricots, peaches, and mangoes)

Effects Of Deficiency

Night blindness, dry skin with a rough texture, poor bone and tooth growth and development, and an increased risk of contracting infectious infections are all symptoms of this condition.

Vitamin B1 (Thiamine)

vitamins

vitamins

What It Does

Thiamin is essential for the healthy functioning of the heart, muscles, and neurological system. It assists the body in converting carbohydrates into energy and is required for these processes.

Good Food Sources

  • Pork loin that has been cleanly cut
  • Legumes
  • Bananas
  • The majority of fish, liver
  • Nuts and seeds
  • Potatoes
  • Peas
  • Watermelon
  • Avocado
  • Chicken
  • Whole-grain cereals
  • Cereals with added vitamins and minerals

Effects Of Deficiency

Early signs of thiamin insufficiency include feelings of bewilderment or irritation, sensitivity in the teeth, cheeks, and gums, as well as "cracks" in the lips. Other early signs include muscle weakness, exhaustion, anorexia, and weight loss. More severe shortages might result in anemia, paralysis, and muscle atrophy.

Vitamin B2 (Riboflavin)

Vitamin B2

Vitamin B2

What It Does

It is necessary for converting food into energy. Essential for healthy skin, hair, blood, and brain tissue. Assists in the prevention of mouth and lip sores as well as swelling in those areas.

Good Food Sources

  • Milk
  • Yogurt
  • Cheese
  • Eggs
  • Fish and shellfish
  • Fortified cereals
  • Meat
  • Poultry
  • Kiwi
  • Avocado
  • Broccoli
  • Turnip greens
  • Asparagus

Effects Of Deficiency

Itching and irritation of the lips, eyes, skin, and mucous membranes, as well as the potential to make the eyes more sensitive to light.

Vitamin B3 (Niacin)

Vitamin B3 (Niacin)

Vitamin B3 (Niacin)

What It Does

Aids in the liberation of energy locked up in carbs. It has a significant role in preserving healthy skin, nerves, and the digestive system.

Good Food Sources

  • Meat
  • Poultry
  • Fish
  • Fortified and whole grains
  • Mushrooms
  • Potatoes
  • Mango
  • Lentils
  • Peanuts

Effects Of Deficiency

Depression, diarrhea, dizziness, tiredness, halitosis, headaches, indigestion, insomnia, limb pains, lack of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation are some of the symptoms that this condition can cause.

Vitamin B6

vitamins

vitamins

What It Does

May lower the likelihood of developing heart disease.
The regulation of the metabolic processes involving carbs and amino acids. Contributes to the development of healthy red blood cells and a well-functioning neurological system. Essential to the operation of a healthy brain.

Good Food Sources

  • Bananas
  • Watermelons
  • Brewer's yeast
  • Wheat bran
  • Walnuts
  • Brown rice
  • Pork
  • Fish
  • Chicken
  • Potatoes
  • Soy products

Effects Of Deficiency

It can result in a variety of skin problems, abnormalities of the nervous system, disorientation, poor coordination, and sleeplessness.

Vitamin B9 (Folate/Folic Acid)

vitamins

vitamins

What It Does

May reduce the likelihood of developing heart disease. Contributes to the production of new cells as well as the breakdown of certain fatty acids and amino acids. Offers protection to nerve cells and promotes the healthy growth of those cells. Assists in the production of red blood cells

Good Food Sources

  • Meat
  • Poultry
  • Fish
  • Milk
  • Cheese
  • Eggs
  • Fortified cereals
  • Soymilk 

Effects Of Deficiency

Demyelination and the death of nerve cells in an irreversible manner. A strange gait and tingling or numbness in the extremities are two of the symptoms of this condition.

Vitamin B12

vitamins

vitamins

What It Does

May lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells.

Good Food Sources

  • Meat
  • Poultry
  • Fish
  • Milk
  • Cheese
  • Eggs
  • Fortified cereals
  • Fortified soymilk

Effects Of Deficiency

Demyelination and irreversible nerve cell death. Symptoms include numbness or tingling of the extremities and an abnormal gait.

Vitamin C (Ascorbic Acid)

vitamins

vitamins

What It Does

Collagen is a tissue that aids in the consolidation of cells and cannot be produced without vitamin C. It plays an important role in maintaining strong bones, teeth, gums, and blood vessels. It assists the body in absorbing iron, promotes wound healing, and contributes to brain function. There is evidence that vitamin C helps reduce the chance of developing certain cancers, such as those affecting the mouth, esophagus, stomach, and breast.

Good Food Sources

  • Fruits and fruit juices
  • Citrus fruits
  • Potatoes
  • Broccoli
  • Bell peppers
  • Spinach
  • Strawberries
  • Tomatoes
  • Brussels sprouts

Effects Of Deficiency

Gums that bleed easily and are inflamed, loose teeth, slow wound healing, and anemia are all symptoms of periodontal disease.

Vitamin D

vitamins

vitamins

What It Does

Both contribute to maintaining normal levels of calcium and phosphorus in the blood, which are essential to bone health. Contributes to the formation of teeth and bones.
Supplements have been shown to minimize the number of fractures that aren't in the spine.

Good Food Sources

  • Milk or margarine that has been fortified
  • Fortified cereals
  • Fatty fish
  • Liver
  • Eggs
  • Sunlight

Effects Of Deficiency

Weak, soft bones and skeletal abnormalities

Vitamin E

vitamins

vitamins

What It Does

Provides antioxidant protection by preventing the free radical harm that unstable chemicals can cause to cells. It promotes the repair of skin and stops scarring from occurring.
It's possible that Alzheimer's disease can be avoided by eating foods high in vitamin E.
There is some evidence that supplements help prevent prostate cancer.

Good Food Sources

  • Oils that are derived from vegetables
  • Various nuts and seeds
  • Peanuts and peanut butter
  • Wheat germ
  • Whole-grain cereals
  • Cereals with added vitamins and minerals

Effects Of Deficiency

Deficiency is extremely uncommon and is typically observed in infants born prematurely or with a low birth weight who do not absorb fat effectively.

Vitamin K

vitamins

vitamins

What It Does

activates proteins and calcium that are necessary for the coagulation of blood. It could help avoid fractures of the hip.

Good Food Sources

  • Foods such as cabbage
  • Liver
  • Eggs
  • Milk
  • Spinach
  • Broccoli
  • Sprouts
  • Kale
  • Collards, and other green vegetables

Effects Of Deficiency

If you don't get enough of this vitamin, you could end up with nosebleeds and internal bleeding.

The Mineral Chart

Calcium

vitamins

vitamins

What It Does

Helps to build bones and teeth while also protecting them. Contributes to the coagulation of blood, the contraction and relaxation of muscles, and the transmission of nerve impulses.
Involved in the process of hormone secretion as well as the activation of enzymes.
Contributes to the upkeep of a healthy blood pressure

Good Food Sources

  • Yogurt
  • Cheese
  • Milk
  • Tofu
  • Sardines
  • Salmon
  • Fortified drinks, and leafy green vegetables such as broccoli and kale (but not spinach or Swiss chard, which have binders that make absorption more difficult)

Effects Of Deficiency

Cramps in the muscles, brain, and brain function problems, rickets (soft bones) in youngsters, and osteoporosis in adults.

Chromium

Chromium

Chromium

What It Does

Increases the effectiveness of insulin, contributes to the maintenance of normal blood glucose levels, and is essential for extracting energy from glucose.

Good Food Sources

  • Meat
  • Poultry
  • Seafood
  • Certain cereals
  • Nuts
  • Cheese

Effects Of Deficiency

It can affect the effectiveness of insulin in controlling sugar levels.

Copper

Copper

Copper

What It Does

The process of iron metabolism plays a crucial function. Assists in the production of red blood cells

Good Food Sources

  • Products made with whole grains
  • Liver
  • Seafood
  • Nuts
  • Seeds
  • Prunes
  • Beans are all high in iron

Effects Of Deficiency

Anemia, hair \ problems, dry skin, \svitamin C deficiency

Fluoride (Fluorine)

vitamins

vitamins

What It Does

Fosters the development of bones that are dense and robust. Helps prevent tooth cavities from developing or getting worse

Good Food Sources

  • Fluoride can be found in fluoridated water
  • Toothpaste
  • Fish caught in the ocean
  • Tea

Effects Of Deficiency

Teeth and bones that are fragile.

Iodine

vitamins

vitamins

What It Does

Part of the thyroid hormone helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents a goiter and a congenital thyroid disorder.

Good Food Sources

  • Seafood
  • Seaweed
  • Dairy
  • Iodized salt 

Effects Of Deficiency

Enlargement of the thyroid gland.

Iron

vitamins

vitamins

What It Does

Aids in the transportation of oxygen throughout the body via the blood and muscles.

Good Food Sources

  • Liver
  • Red meat
  • Egg yolk
  • Legumes
  • Whole fortified cereals
  • Dark green vegetables

Effects Of Deficiency

A sensation of weakness, sleeplessness, palpitations, headaches, shortness of breath, difficulty concentrating, brittle nails, and cracked lips may be experienced.

Magnesium

vitamins

vitamins

What It Does

Facilitates the function of muscles, as well as the metabolism and the formation of bones.

Good Food Sources

  • Foods high in folic acid include dark green leafy vegetables like spinach and broccoli
  • Legumes
  • Cashews
  • Sunflower seeds, and other seeds
  • Halibut
  • Whole-grain bread
  • Milk

Effects Of Deficiency

Feelings of fatigue, numbness, impaired memory, muscle twitching and irritation, tingling, and a quick heartbeat are some of the symptoms that may be experienced.

Manganese

vitamins

vitamins

What It Does

Contributes to the development of bone and the generation of cells.
Contributes to the metabolism of carbohydrates, cholesterol, and amino acids

Good Food Sources

  • Tea
  • Coffee
  • Legumes
  • Nuts
  • Whole grains

Effects Of Deficiency

Deficiency is uncommon but can cause dermatitis, issues metabolizing carbohydrates, poor memory, mental irritability, exhaustion, blood sugar problems, heavy menstrual cycles, and frail bones. Deficiency may also cause skin conditions such as acne.

Phosphorus

Phosphorus

Phosphorus

What It Does

Bones and teeth can be strengthened by calcium.
Required for the proper functioning of the body's metabolism, chemistry, nerves, and muscles.

Good Food Sources

  • Ingredients include milk
  • Chicken breast
  • Lentils
  • Egg yolks
  • Nuts
  • Cheese

Effects Of Deficiency

Deficiency is uncommon but can cause symptoms such as weakness, bone discomfort, and anorexia.

Potassium

Potassium

Potassium

What It Does

Maintains the body's fluid equilibrium. Assists in preserving a regular pulse and nerve impulses can cause symptoms such as nausea, anorexia, muscle weakness, irritability, and sadness.
Required for the contraction of muscles. It appears that eating foods high in potassium can help decrease blood pressure. Consuming an adequate amount of potassium through food may be beneficial to bone health.

Good Food Sources

  • Nuts
  • Bananas
  • Green Beans
  • Mushrooms
  • Orange Juice
  • Peanut Butter
  • Oranges
  • Broccoli
  • Sunflower seeds

Effects Of Deficiency

Sleepiness, hypertension, and a slow heart rate.

Sodium

vitamins

vitamins

What It Does

Maintains the body's fluid equilibrium. Assists in the transmission of nerve impulses.
Required for the contraction of muscles. influences blood pressure; even slight reductions in intake of salt can result in significant improvements in blood pressure.

  • Good Food Sources
  • Sodium chloride
  • Soy sauce
  • Foods that have been processed

Effects Of Deficiency

Symptoms include lethargy, listlessness, and nausea, in addition to cramping in the muscles of the extremities

Zinc

Zinc

Zinc

What It Does

Assists in healing wounds and improving one's sense of taste and smell.

Good Food Sources

  • Meat
  • Chicken
  • Oysters
  • Types of shellfish
  • Fortified cereals
  • Beans
  • Nuts

Effects Of Deficiency

Children may have a reduced taste, a slowed growth rate, and a delay in developing sexual characteristics.