| Action | Food Sources | RDA | |
|---|---|---|---|
| Vitamin A | Antioxidant needed for eye and skin health and immunity; may help fight cancer. | Meat, fish, dairy foods, fish liver oil, brightly colored fruits, vegetables. |
|
| Astaxanthin | Fights cancer and free radicals. | Salmon, lobster, shrimp. | -- |
| Beta Carotene | Aids in cancer prevention. | Green, yellow, and orange fruits/vegetables. |
|
| Lutein | Protects against eye disorders, particularly macular degeneration. | Green fruits/vegetables, especially leafy greens. | -- |
| Lycopene | May reduce risk of cancer, heart disease, and more. | Tomatoes cooked in oil, watermelon. | -- |
| Zeaxanthin | Antioxidant necessary for eye health. | Yellow corn, mangoes, oranges, green leafy vegetables, egg yolks. | -- |
| Vitamin D | Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers. | Cod liver oil, fatty fish, egg yolks, fortified dairy. |
|
| Vitamin E | Antioxidant that helps protect against Alzheimer’s disease, cancer, and heart disease. | Wheat germ, almonds and other nuts, cold-pressed vegetable oils. |
|
| Vitamin K | Helps with blood clotting, bone formation, and bone repair. | Leafy green vegetables, green tea, alfalfa, sprouts. |
|
| Action | Food Sources | RDA | |
|---|---|---|---|
| Vitamin B1 (thiamine) | Enhances brain function and energy. | Brown rice, dairy, egg yolks, legumes, soy. |
|
| Vitamin B2 (riboflavin) | Essential for energy and immune support. | Cheese, eggs, fish, poultry, spinach, yogurt. |
|
| Vitamin B3 (niacin) | Aids healthy circulation and nerves; lowers cholesterol. Because of possible side effects, niacin supplements should be used only with a physician's oversight. | Brewer’s yeast, broccoli, carrots, fish, nuts, wheat germ. |
|
| Vitamin B5 (pantothenic acid) | Fights stress; enhances metabolism and stamina. | Whole wheat, eggs, legumes, peas. |
|
| Vitamin B6 (pyridoxine) | Needed for growth and maintenance; helps form red blood cells; reduces high levels of homocysteine. | Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals. |
|
| Vitamin B9 | Important in genetic, metabolic, and nervous system health; reduces risk of some birth defects. | Leafy greens, liver, asparagus, brewer’s yeast. |
|
| Vitamin B12 (cobalamine) | Needed for blood formation and nervous system health. | Kidneys, liver, clams, crab, fish, eggs, dairy. |
|
| Biotin | Promotes healthy hair, nails, and skin. | Brewer’s yeast, dairy, fish, meat, rice bran, sunflower seeds, sweet potatoes. |
|
| Choline | Helps transmission of nerve impulses; supports brain function and fat metabolism. | Egg yolks, legumes, meat, whole grains. |
|
| Vitamin C (ascorbic acid) | Antioxidant for immune, eye, and skin health. | Berries, citrus fruits, broccoli, red peppers, leafy greens. |
|
| Action | Food Sources | RDA | |
|---|---|---|---|
| Boron | A micronutrient, may be helpful for bone building, cellular energy, and enzyme function. | Apples, carrots, leafy greens, raw nuts, whole grains. | -- |
| Calcium | Essential for strong bones and teeth and healthy gums; balance with magnesium. | Dairy foods (and fortified substitutes), dark leafy greens, sardines. |
|
| Chromium | Helps glucose metabolism; enhances energy. | Brewer’s yeast, brown rice, meat, whole grains. |
|
| Copper | Helps build blood cells and collagen. | Meat, nuts, seafood, soybeans, whole grains |
|
| Iodine | Contributes to the making of thryoid hormones. Helps bone and brain development during pregnancy and infancy. | Cod, tuna, seaweed, shrimp, milk, yogurt, cheese, iodized salt. |
|
| Iron | Essential to blood cell production, growth, immune health, and energy. | Eggs, fish, liver, meat, leafy greens, whole grains. |
|
| Magnesium | Balances calcium; needed for bone and cardiovascular health. | Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans. |
|
| Manganese | Needed for carbohydrate metabolism and energy production. | Shellfish, nuts, seeds, sea vegetables, whole grains. |
|
| Molybdenum | Activates enzymes, some of which contribute to metabolizing toxins. | Legumes, beef liver, cereal grains, dark leafy greens, yogurt. |
|
| Potassium | Protects against high blood pressure. | Fruits, dairy, fish, whole grains. |
|
| Selenium | Anticancer antioxidant; works best with vitamin E. | Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains. |
|
| Silicon | Needed for formation of collagen for bones and connective tissue. | Green beans, bananas, whole grains, lentils, dark leafy greens. | -- |
| Zinc | Important in immune and reproductive health. | Eggs, legumes, shellfish, whole grains. |
|
