A Complete list of Essential Vitamins And Minerals With Food Sources

Vitamins and Minerals are important elements in your diet which helps body function normally. There are 13 essential vitamins, which are vitamin A, C, D, E, K,^​1​ and 8 B vitamins (thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or ‘folic acid’ (B9) and cyanocobalamin (B12).^​2​ Vitamins are found in various food items like fruits, vegetables, milk and grains. Minerals are equally important for health. The 16 essential minerals are calcium, phosphorus, potassium, sodium, chloride, chromium, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.^​3​

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Below is the complete list of important vitamins and minerals in your diet.

Vitamins

Though vitamins plays an important role in many bodily functions, below are the main functions of each essential vitamins in the body.

Types of Vitamin

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B1 (Thiamin)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacin)
• Vitamin B5 (Pantothenic acid)
• Vitamin B6 (Pyridoxine)
• Vitamin B7 (Biotin)
• Vitamin B9 (Folate or ‘Folic acid’)
• Vitamin B12 (Cyanocobalamin)

Vitamin A

Vitamin A is important for eyes, immune system, reproduction and cell growth.^​4​ Vitamin A is a fat-soluble vitamin which is found in foods.

Good sources of Vitamin A

• Beef liver
• Sweet potato
• Spinach
• Pumpkin pie
• Carrot
• Cheese
• Herring
• Milk
• Cantaloupe
• Peppers

Vitamin C

Vitamin C is helpful in growth and repair of dead tissues in the body. It helps in protein formation for skin, tendons and blood vessels and helps prevent iron deficiency.^​5​

Good sources of Vitamin C

• Red pepper
• Orange
• Grapes
• Kiwifruit
• Green pepper
• Broccoli
• Strawberries
• Brussels
• Tomato
• Cantaloupe

Vitamin D

Vitamin D is essential for growth and development. It helps absorb calcium which is important for bones.

Good sources of Vitamin D

• Cod liver oil
• Trout
• Salmon
• Mushroom
• Milk
• Sardines
• Soy
• Egg
• Liver
• Tuna fish

Vitamin E

Vitamin E is acts as antioxidant which help protect cells from damages by repairing the damaged cells in body. It also helps in use of Vitamin K.

Good sources of Vitamin E

• Wheat germ oil
• Sunflower seeds
• Almonds
• Sunflower oil
• Safflower oil
• Hazelnuts
• Peanut butter
• Peanuts
• Corn oil
• Spinach

Vitamin K

Vitamin K is a fat soluble vitamin which is important for regulating blood calcium level, blood clots and healthy bones.^​6​

Good sources of Vitamin K

• Natto
• Collards
• Turnip greens
• Spinach
• Kale
• Broccoli
• Soybeans
• Carrot juice
• Soybean oil
• Edamame

B Vitamins (B-Complex)

All B vitamins helps convert food into energy for body to work properly. B vitamins are also referred to as B-complex which helps body use fat and protein.^​7​ B vitamins are water-soluble which means body does not store them.

Vitamin B1 (Thiamin)

Vitamin B1 (Thiamin) is a water-soluble vitamin which helps body generate energy from carbohydrates. It is also helps in development, growth and function of cells.^​8​

Good sources of Vitamin B1 (Thiamin)

• Rice
• Egg noodles
• Pork chop
• Trout
• Black beans
• English miffin
• Missels
• Tuna
• Macaroni
• Acorn squash

Vitamin B2 (Riboflavin)

Vitamin B2 (Riboflavin) is crucial for important body functions. It plays important role in oxygen to be used by body and vital for body growth. Vitamin B2 helps convert fats, carbohydrates and proteins into energy.

Good sources of Vitamin B2 (Riboflavin)

• Beef liver
• Breakfast cereals
• Oats
• Yogurt
• Milk
• Beef
• Clams
• Mushrooms
• Almonds
• Cheese

Vitamin B3 (Niacin)

Niacin is one the crucial B vitamins your body needs to function properly. Vitamin B3 turn food into energy and play important role in development and function of cells in the body.^​9​

Good sources of Vitamin B3 (Niacin)

• Beef liver
• Chicken breast
• Marinara
• Turkey breast
• Salmon
• Tuna
• Pork
• Beef
• Rice
• Peanuts

Vitamin B5 (Pantothenic acid)

Vitamin B5 also know as has many function in the body specially making and breaking down the fats.^​10​

Good sources of Vitamin B5 (Pantothenic acid)

• Beef liver
• Breakfast cereals
• Shitake mushrooms
• Sunflower seeds
• Chicken
• Tuna
• Avocado
• Milk
• Mushrooms
• Potatoes

Vitamin B6 (Pyridoxine)

Vitamin B6 (Pyridoxine) keeps brain, nervous system and immune system healthy.

Good sources of Vitamin B6 (Pyridoxine)

• Chickpeas
• Beef liver
• Tuna
• Salmon
• Chicken breast
• Breakfast cereals
• Potatoes
• Turkey
• Banana
• Marinara (spaghetti) sauce

Vitamin B7 (Biotin)

Vitamin B7 (Biotin) helps break down carbohydrates, fats and proteins.

Good sources of Vitamin B7 (Biotin)

• Beef liver
• Egg
• Salmon
• Pork chop
• Hamburger patty
• Sunflower seeds
• Sweet potato
• Almonds
• Tuna
• Spinach

Vitamin B9 (Folate or ‘Folic acid’)

Vitamin B9 is important for brain health and helps produce cells in the body. Folic acid also break down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts.^​11​

Good sources of Vitamin B9 (Folate or ‘Folic acid’)

• Beef liver
• Spinach
• Black-eyed peas
• Breakfast cereals
• Rice
• Asparagus
• Brussels sprouts
• Spaghetti
• Lettuce
• Avocado

Vitamin B12 (Cyanocobalamin)

Vitamin B12 (Cyanocobalamin) is essential for red blood cell formation, neurological functions and helps make DNA. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.^​12​

Good sources of Vitamin B12 (Cyanocobalamin)

• Clams
• Liver, beef
• Trout
• Salmon
• Tuna fish
• Nutritional yeasts
• Cheese
• Beef
• Milk
• Yogurt

Minerals

Like vitamins minerals plays the important role in keeping the body in the healthy state. Minerals help body maintain blood pressure, fluid and electrolyte balance, keep bones healthy, supply oxygen to cells and contribute to normal functioning of muscle and nerves.^​13​

Though minerals plays an important role in many bodily functions, below are the main functions of each essential minerals in the body.

Types of Minerals

• Calcium
• Phosphorus
• Potassium
• Sodium
• Chloride
• Chromium
• Magnesium
• Iron
• Zinc
• Iodine
• Sulfur
• Cobalt
• Copper
• Fluoride
• Manganese
• Selenium

Calcium

Calcium is very important for healthy bones and other important bodily functions. Most of the body calcium is stored in bones and teeth to support bone and teeth structure and hardness. Calcium is also important for muscle movement and nerves function.^​14​

Good sources of Calcium

• Yogurt
• Orange juice
• Mozzarella
• Sardines
• Cheddar cheese
• Milk
• Soymilk
• Buttermilk
• Tofu
• Salmon
• Breakfast cereals

Phosphorus

Phosphorus is important for bone and teeth formation as of calcium. It also helps body utilise carbohydrates and fats. With the help of phosphorus body make protein, also maintain and repair cells and tissues.^​15​

Good sources of Phosphorus

• Yogurt
• Milk
• Salmon
• Scallops
• Cheese
• Chicken
• Lentis
• Beef patty
• Cashew nuts
• Potatoes

Potassium

Potassium is important for proper nerves and muscle functions. It regulates body fluid balance and blood pressure. Potassium is one of the main body minerals which carry electric charge when dissolved in body fluids such as blood.^​16​

Good sources of Potassium

• Apricots
• Lentils
• Prunes
• Squash
• Raisins
• Potato
• Kidney beans
• Orange juice
• Soybeans
• Banana

Sodium

Body need small amount of sodium to help maintain normal blood pressure, nerves and muscle function and proper balance of water and minerals. Too much sodium can have negative effect on the body. Estimated 500 mg of sodium is need daily to regulate these functions.^​17​ Sodium is not a nutrient you need look for, rather it finds you. Most of the salt in diet comes from commercially prepared foods. Below are the top 10 sources of sodium in the diet.^​18​

Good sources of Sodium

• Breads and rolls
• Pizza
• Sandwiches
• Cold cuts and cued meats
• Soups
• Burritos and tacos
• Savory snacks
• Chicken
• Cheese
• Eggs and Omelets

Chloride

Chloride helps maintain fluid balance in cells and also maintain the proper blood pressure, blood volume and pH level of body fluids.^​19​

Good sources of Chloride

• Whole milk
• Low-fat yogurt
• Unsweetened soymilk
• Butternut squash
• Swiss cheese
• Spinach
• Dill pickles
• Coconut water
• Celery
• Lettuce

Chromium

Chromium helps aid insulin maintain proper blood sugar levels and breakdown carbohydrates, fats and glucose.^​20​

Good sources of Chromium

• Broccoli
• Grape juice
• English muffin
• Potatoes
• Garlic
• Basil
• Beef cubes
• Orange juice
• Turkey breast
• Whole wheat bread

Magnesium

Magnesium is used in many body function. It helps body make protein, DNA and bone. It is important for nerve function, muscle and regulate blood sugar levels and blood pressure.^​21​

Good sources of Magnesium

• Almonds
• Spinach
• Cashews
• Peanuts
• Cereals
• Soymilk
• Black beans
• Edamame
• Peanut butter
• Potato

Iron

Iron is an essential element in the body 70 percent of which is found in the red blood cells, hemoglobin and muscle cells as myoglobin. Hemoglobin is important for the supply of oxygen from lings to the tissues.^​22​

Good sources of Iron

• Breakfast cereals
• Oysters
• White beans
• Chocolate
• Beef liver
• Lentils
• Spinach
• Tofu
• Kidney beans
• Sardines

Zinc

Zinc is back bone for body’s defensive (immune) system to work properly. It’s main function is cell growth, wound healing and breakdown of carbohydrates in the body. It also plays a role in the sense of smell and taste.^​23​

Good sources of Zinc

• Oysters
• Beef chuck roast
• Crab
• Beef patty
• Lobster
• Pork chop
• Baked beans
• Breakfast cereals
• Chicken
• Pumpkin seeds

Iodine

Body needs iodine to produce thyroid harmones which are important harmones for body’s metabolism and some other important functions. Iodine is important for bone and brain development, and body needs iodine for baby’s bone and brain development before and after birth.^​24​

Good sources of Iodine

• Seaweed
• Cod
• Yogurt
• Iodized salt
• Milk
• Fish sticks
• Bread
• Fruit cocktail
• Shrimp
• Ice cream

Sulfur

Sulfur helps protect cells from damage by synthesis of glutathione which act as antioxidant.

Good sources of Sulfur

• Beef
• Fish
• Soybeans
• Almonds
• Whole egg
• Dried peaches
• Asparagus
• Pearl barley
• Coconut milk
• Horseradish

Cobalt

Cobalt is an important element of vitamin B12 which helps body make red blood cells.^​25​ Cobalt also helps in formation of amino acids and some proteins.

Good sources of Cobalt

• Meat
• Oysters
• Mussel
• Fish
• Shellfish
• Milk
• Mushroom
• Rice
• Whilewheat
• Cheese

Copper

Copper together with iron form red blood cells and also helps aid in iron absorption.^​26​ Copper play an important role in maintaining a healthy immune system.

Good sources of Copper

• Beef
• Oysters
• Baking chocolate
• Potatoes
• Mushrooms
• Cashew nuts
• Crab
• Sunflower seed kernels
• Turkey
• Chocolate

Fluoride

Fluoride is good for bones and teeth to strengthen enamel, which is outer layer of teeth. Fluoride is present naturally in some food items and drinks.

Good sources of Fluoride^​27​

• Water
• Fluoridated municipal drinking water
• Bottled water
• Beverages: made with fluoridated water
• Grapes
• Air
• Dental Products
• Mouthwash/rinse
• Dental floss
• Interdental brushes

Manganese

Manganese plays the role in metabolism of fat and carbohydrates. It also helps in digestion and utilization of protein and amino acid.^​28​

Good sources of Manganese

• Mussels
• Hazelnuts
• Pecans
• Brown rice
• Oysters
• Clams
• Chickpeas
• Spinach
• Pineapple
• Soybeans

Selenium

Selenium plays an important role in thyroid hormone synthesis and metabolism. Due to it’s antioxidant property selenium helps protect cells from damage.^​29​

Good sources of Selenium

• Brazil nuts
• Tuna
• Halibut
• Sardines
• Ham
• Shrimp
• Macaroni
• Beef steak
• Turkey
• Beef liver

NOTE: All the Content provided in this article is for informational purposes only. This article is not intended to be a substitute for professional medical advice or treatment. You should always ought natural ways of living to keep yourself healthy and you must always seek professional medical advice for any health problem.