Essential Vitamins and Minerals: The Complete Quick Reference Guide
Fat-Soluble Vitamins (A, D, E, K)
Vitamin A: vision, immune function, cell growth. Sources: liver, dairy, orange/yellow vegetables (as beta-carotene). Vitamin D: calcium absorption, bone health, immune regulation. Sources: sunlight, fatty fish, fortified dairy. Vitamin E: antioxidant, cell membrane integrity. Sources: nuts, seeds, vegetable oils. Vitamin K: blood clotting (K1) and calcium regulation (K2). Sources: leafy greens (K1), fermented foods (K2).
Water-Soluble Vitamins (B Complex and C)
B1 (thiamine): energy metabolism. B2 (riboflavin): energy + antioxidant. B3 (niacin): energy + DNA repair. B5 (pantothenic acid): hormone synthesis. B6: amino acid metabolism, neurotransmitter production. B7 (biotin): fat/carb metabolism. B9 (folate): DNA synthesis, critical in pregnancy. B12: nerve function, red blood cells. Vitamin C: collagen synthesis, antioxidant, iron absorption.
Key Minerals
Calcium: bone structure, muscle contraction. Iron: oxygen transport (hemoglobin). Magnesium: 300+ enzyme reactions. Zinc: immune function, wound healing. Iodine: thyroid hormone production. Selenium: antioxidant enzyme cofactor. Potassium: fluid balance, blood pressure. Phosphorus: bone, energy (ATP). Chromium: insulin sensitivity. Manganese: bone formation, antioxidant enzymes. Copper: iron metabolism, connective tissue.
Where to Find Full Detail
Use Nutrient Encyclopedia for complete RDA by age/gender, top food sources with amounts per serving, deficiency symptoms, toxicity thresholds, and supplement guidance for each nutrient.
Frequently Asked Questions
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