Nutrition page 7

Table: Essential vitamins and minerals summary

*Nutrient*	*What is it for?*	*Food sources*
Vitamin A	vision, cell reproduction, immune function, growth, reproduction, bone metabolism, skin health, cardiovascular health, antioxidant	liver, carrots, green leafy vegetables, eggs, cheese, apricots, pumpkin, sweet potato, butter, cantaloupe/rock melon
B vitamins (including folate / folic acid)	red blood cell formation, brain and nerve function, DNA, RNA and protein synthesis, cell metabolism and function, blood sugar maintenance, muscle tone, brain and cardiovascular health	meat, poultry, vegetables, eggs, milk, nuts, wholegrains, green leafy vegetables, seeds, nuts, potatoes, bananas, lentils, chilli peppers, tempe, liver oil, liver, turkey, tuna, yeast
Vitamin C	wound healing, immunity, iron absorption, antioxidant, cofactor for vital enzymatic reactions, carnitine biosynthesis	fresh fruits such as citrus fruits and berries, tomatoes, peppers
Vitamin D	calcium absorption, healthy bones and teeth	milk, oily fish, brown rice
Vitamin E	immunity, cardiovascular health, cell structure integrity and signaling, potent antioxidant	wheat germ oil, nuts, safflower oil, corn oil, soybean oil, olives, and green leafy vegetables
Vitamin K	blood clotting, cardiovascular health	green leafy vegetables, avocado, cauliflower, broccoli, kiwifruit/gooseberries
Calcium	bone health, cell metabolism	milk, nuts, green vegetables, wholegrains, yoghurt seaweed, nuts, oranges, figs
Iodine	metabolism (thyroid hormone regulation) for growth and energy, antioxidant	iodised salt, algae, seafood, seaweed (kelp & nori), animal derived foods (eggs, meat, dairy products)
Iron	red blood cell oxygen delivery, immunity, protein synthesis, enzyme reactions, metabolism	red meat, poultry, dried fruit, green leafy vegetables lentils, beans, tofu, chickpeas
Magnesium	building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature	cereals, grains, vegetables, meat, poultry, fish, nuts, dairy products
Selenium	facilitates vitamin E absorption, elevates antioxidant levels, beneficial for cardiovascular and immune health	plant foods, brazil nuts, tuna, beef, and poultry
Zinc	wound healing, regulates enzyme activity and metabolic activities, cell structure integrity and cell function	red meat, poultry, seafood, eggs, nuts, whole grains, fortified breakfast cereals, and dairy products
DHA	development and maintenance of brain, eye, cardiovascular and immune health, antioxidant	oily fish, flaxseeds, walnuts, soybeans, and tofu
EPA	development and maintenance of brain, cardiovascular and immune health, antioxidant	oily fish, flaxseeds, walnuts, soybeans, and tofu

References

The Linus Pauling Instititue at Oregon State University. http://lpi.oregonstate.edu/infocenter/vitamins
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Dunn JT (1998) What's happening to our iodine? J Clin Endocrinol Metab. 83(10):3398-3400.
Food and Nutrition Board, Institute of Medicine (2001) Iodine. Dietary reference intakes for vitamin A, vitamin K, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington, D.C.: National Academy Press; 2001:258-289.
World Health Organization. Eliminating Iodine Deficiency disorders. World Health Organization, [Web page]. 04/09/2003. http://www.who.int/nut/idd.htm.
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Rema, M, Mohan, V, Bhaskar, A, Shanmugasundaram, KR, (1995). Does oxidant stress play a role in diabetic retinopathy? Indian Journal of Ophthalmology, 43:17-21.
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