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An Overview of Vitamins and Minerals: Where Are They Found and What Do They Do?

Green Vegetables, Healthy Eyes

Many questions come up when dealing with vitamins and minerals. In what foods they are found? What do certain vitamins actually do for the body? So, I wrote this article to help define the answers to these questions.

Vitamin A- This is primarily good for healthy eyes, organs, skin and hair. This is also an antioxidant. It can be found in fortified milk, liver, cheese, eggs, and fish oil.

Vitamin B1- (Thiamine). It converts the food you eat into energy for your body. This is essential for healthy function in the muscles and nervous system. It can be found in pork, fortified grains (cereals), legumes, seeds, and nuts.

Vitamin B2- (Riboflavin). Regulates hormone balance, healthy eyes, skin and promotes healthy nervous system. It can be found in yogurt, milk, meats, leafy green vegetables and whole grains.

Vitamin B3- (Niacin). This converts food into energy. It also helps the body produce more red blood cells. It is found in meats, fish, whole grains, nuts, and legumes.

Vitamin B6- (Pyridoxine). Promotes red blood cells, increase the body’s ability to fight infection and prevent serious disease. It is found in fish, eggs, whole wheat and chicken.

Vitamin B12- Helps you body produce red blood cells and promotes healthy nervous system. It is found milk, eggs, fish, and poultry.

Vitamin C- this is a wonderful antioxidant but it also promotes healthy skin and regulates metabolism. It is found in citrus fruits and green vegetables. In some cases cereals may add it to their product.

Vitamin D- Promotes the absorption of calcium, builds strong bones and teeth, and improves the function of both nervous system and muscles. It is primarily found in whole milk.

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Vitamin E- This is an antioxidant and promotes healthy blood cells. It is found in vegetable oils, leafy green vegetables, nuts, and seeds.

Vitamin K- this is especially important for the production of proteins which helps your blood clot. It is found in milk, cereals, eggs, spinach and broccoli.

Folic Acid- this helps your body make new cells, before during and after pregnancy, it helps to reduce the risk of health defects and helps your body heal. It is found in leafy green vegetables, meat germ, fruits, bread and fortified cereal.

Minerals are a very important part of any diet. They can be found in foods and supplements alike. Regardless of how you choose to consume this element it is essential for our body’s overall health. Below are the minerals, what they do for you and places they are found to help better educate you on your nutritional needs.

Calcium- This mineral is essential for strong healthy bones and teeth, the working order of muscles, healthy nerve function, healthy blood, and can also reduce risks of certain cancer. It is found in milk and dairy products, leafy green veggies, and sardines and salmon.

Chromium- This works with your body’s insulin and changes carbs and fat into energy for your body. It is found in whole grains, bran, liver, and American cheese.

Copper- This mineral is essential for healthy heart function and skin formation. It is found in liver, whole grains, nuts/seeds, and shellfish.

Iron-it is essential for two major issues for you body’s blood.

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1) It helps form red blood cells

2) Helps carry oxygen into your blood.

It is found in fish, poultry, whole grains, fruits and green vegetables.

·Magnesium- This mineral helps your body metabolize food and is essential for cell communication. It is found in whole grains, nuts, green vegetables, bananas and legumes.

·Phosphorus-This is essential for strong bones and teeth and helps your body release energy. It is found in milk, poultry, fish, legumes and fruits.


·Selenium-This is essential for a healthy heart and is also a great antioxidant. It is found in liver, kidney, seafood and grains.

·. On top of these fine qualities, it also plays an active role in nerve transmission, muscle contraction and helps control the rhythm of your heart.


So, there you have it, the actions of the important elements our bodies need to optimize function and in what foods they are found.