Essential Vitamins and Minerals
Learn all about the body's vitamins and minerals and where to find them! IU = International units; mcg = micrograms; mg = milligrams
a data set by ms_thompson
created April 25, 2017
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Where To Get Your Vitamins and Minerals!
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|Type||Name||Functions||Food Sources||Recommended Dietary Allowance (RDA)|
|Vitamin||Biotin||Energy storage; protein, fat, and carbohydrate metabolism||Avocados, cauliflower, eggs, liver, fruits, salmon, whole grains||300 mcg|
|Vitamin||Folic Acid||Birth defect prevention; protein metabolism; red blood cell formation||Asparagus, avocado, beans, green leafy vegetables, orange juice||400 mcg|
|Vitamin||Niacin||Cholesterol production; converts food into energy; digestion; nervous system functions||Beans, beef, whole grains, nuts, pork, poultry, seafood||20 mg|
|Vitamin||Pantothenic Acid||Conversion of food into energy; fat metabolism; hormone production; red blood cell formation; nervous system functions||Avocados, legumes, broccoli, eggs, milk, mushrooms, seafood, yogurt||10 mg|
|Vitamin||Riboflavin||Coversion of food into energy; growth and development; red blood cell formation||Eggs, meats, milk, mushrooms, seafood, spinach||1.7 mg|
|Vitamin||Thiamin||Conversion of food into energy; nervous system function||Legumes, nuts pork, seeds, whole grains||1.5 mg|
|Vitamin||Vitamin A||Immune and reproductive functions; growth and development; red blood cell, skin, and bone formation; vision||Cantaloupe, carrots, dairy, eggs, green leafy vegetables, pumpkin, red peppers, sweet potatoes||5,000 IU|
|Vitamin||Vitamin B6||Immune and nervous system function; proteins, fat, and carbohydrate metaboism; red blood cell formation||Chickpeas, non-citrus fruits, potatoes, salmon, tuna||2 mg|
|Vitamin||Vitamin B12||Conversion of food into energy; nervous system function; red blood cell formation||Dairy products, eggs, meats, poultry, seafood||6mcg|
|Vitamin||Vitamin C||Antioxidant; collagent and connective tissue formation; immune function; wound healing||Broccoli, brussel sprouts, cantaloupe, citrus fruits, peppers, strawberries, tomatoes||60 mg|
|Vitamin||Vitamin D||Blood pressure regulation; bone growth; calcium balance; hormone production; immune and nervous system function||Eggs, fish, fish liver oil||400 IU|
|Vitamin||Vitamin E||Antioxidant; blood vessel formation; immune function||Green vegetables, nuts and seeds, vegetable oils||30 IU|
|Vitamin||Vitamin K||Bloog clotting; bone strength||Green vegetables||80 mcg|
|Mineral||Calcium||Blood clotting; bone and teeth formation; blood vessel functions; hormone secretion; muscle contraction; nervous system function||Almond or rice milk, dairy products, green vegetables, tofu||1,000 mg|
|Mineral||Chloride||PH balance; conversion of food into energy; digestion; fluid balance; nervous system function||Celery, lettuce, olives, rye, seaweed, salt, tomatoes||3,400 mg|
|Mineral||Chromium||Insulin function; protein, carb, and fat metabolism||Broccoli, fruits, meats, spices, turkey, whole grains||120 mcg|
|Mineral||Copper||Antioxidant; bone formation; collagen and connective tissue formation; energy production; iron metabolism; nervous system function||Chocolate, shellfish, lentils, nuts and seeds, liver, whole grains||2 mg|
|Mineral||Iodine||Growth and development; metabolism; reproduction; thyroid hormone production||Breads and cereals, dairy products, potatoes, seafood, seaweed, turkey||150 mcg|
|Mineral||Iron||Energy production; growth and development; immune function; red blood cell formation; reproduction; wound healing||Legumes, dark green vegetables, meat, poultry, prunes, raisins, seafood, whole grains||18 mg|
|Mineral||Magnesium||Blood pressure and blood sugar regulation; bone formation; energy production; hormone sercretion; immune and nervous system function; muscle contraction; heart rhythm regulation; protein formation||Avocados, bananas, legumes, diary products, green leafy vegetables, nuts and seeds, potatoes, raisins, whole grains||400 mg|
|Mineral||Manganese||Carbohydrate, protein, and cholesterol metabolism; cartilage and bone formation; wound healing||Beans, nuts, pineapple, spinach, sweet potato, whole grains||2 mg|
|Mineral||Molybdenum||Enzyme production||Legumes, nuts, whole grains||75 mcg|
|Mineral||Phosphorus||Acid-base balance; bone formation; energy production and storage; hormone activation||Legumes, dairy products, meat, nuts and seeds, poultry, seafood, whole grain||1,000 mg|
|Mineral||Potassium||Blood pressure regulation; carbohydrate metabolism; fluid balance; growth and development; heart and nervous system function; protein formation||Bananas, beet greens, milk, oranges, potatoes, prunes, spinach, tomatoes, white beans, yogurt||3,500 mg|
|Mineral||Selenium||Antioxidant; immune function; reproduction; thyroid function||Eggs, enriched pasta and rice, meat, nuts and seeds, poultry, seafood, whole grains||70 mcg|
|Mineral||Sodium||Acid-base balance; blood pressure regulation; fluid balance; muscle contraction; nervous system function||Breads, cheese, cold cuts, meat dishes, poultry, savory snacks||2,400 mg|
|Mineral||Zinc||Growth and development; immune and nervous system function; protein formation; reproduction; taste and smell; wound healing||Legumes, beef, diary products, poultry, seafood, nuts, whole grains||15 mg|