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Vitamins & Minerals 101

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Vitamins & Minerals 101

One of the most important parts of a healthy lifestyle is incorporating vitamins and minerals. If you do not know what these are below is a chart of all the essential vitamins and minerals, as well as their functions. 

Vitamins are organic substances. This means they come from plants and animals. Vitamins are needed for human health and development. 

Vitamin A

  • Growth and development
  • Immune function
  • Red blood cell formation
  • Reproduction
  • Vision

Vitamin B1 

  • Thiamine
  • Converts food to energy
  • Nervous system function

 Vitamin B2 Riboflavin

  • Converts food to energy
  • Used for growth and development
  • Red blood cell formation

 Vitamin B3 Niacin

  • Produces Cholesterol
  • Converts food to energy
  • Aids digestion
  • Nervous system function

Vitamin B5 Pantothenic 

  • Acid-Converts food to energy
  • Fat metabolism
  • Hormone production
  • Red blood cell formation

Vitamin B6 Pyridoxine

  • Immune function
  • Nervous system function
  • Protein, carbohydrate, and fat metabolism
  • Red blood cell formation

Vitamin B7 Biotin

  • Energy storage 
  • Macronutrient metabolism 

Vitamin B9 Folate

  • Prevention of birth defects
  • Protein Metabolism
  • Red blood cell formation

Vitamin B12

  • Converts food to energy
  • Nervous system function
  • Red blood cell formation

Vitamin C

  • Antioxidant
  • Collagen and connective tissue formation
  • Immune function
  • Wound healing

Vitamin D

  • Blood pressure regulation
  • Bone growth
  • Calcium balance
  • Hormone balance

Vitamin E

  • Antioxidant
  • Formation of blood vessels
  • Immune function

Vitamin K

  • Blood clotting, 
  • Strong bones

Minerals­ are inorganic substances, meaning they come from the soil and water. These include substances that are important for bone health and other body functions.

Calcium

  • Blood clotting
  • Bone teeth formation
  • Constricts and relaxes blood vessels
  • Hormone secretion 
  • Muscle contraction

Chloride

  • Converts food to energy, 
  • Fluid balance
  • Digestion

 Chromium

  • Insulin function
  • Macronutrient metabolism

 Copper

  • Antioxidant
  • Bone formation
  • Collagen connective tissue formation
  • Energy production
  • Iron metabolism

Iodine

  • Growth & development,
  • Metabolism
  • Reproduction

Iron

  • Energy production
  • Growth, 
  • Immune function
  • Red blood cell formation 
  • Reproduction

Magnesium

  • Blood pressure regulation
  • Bone formation,
  • Energy production,
  • Hormone secretion, 
  • Immune function,
  • Muscle contraction

Manganese

  • Carbohydrate, protein, & cholesterol metabolism
  • Cartilage & bone healing

Molybdenum

  • Enzyme production

Phosphorus

  • Bone formation
  • Energy formation 
  • Storage 

Potassium

  • Blood pressure regulation 
  • Carbohydrate metabolism
  • Fluid balance
  • Muscle contraction
  • Protein formation

 Selenium

  • Antioxidant, 
  • Reproduction, 
  • Thyroid function 

Sodium

  • Muscle contraction
  • Blood pressure regulation

Zinc

  • Growth development, 
  • Immune function, 
  • Retraction,
  • Protein formation,
  • Taste & smell


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