Other vitamins and minerals

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Discover the role and food sources of vitamins A, B, C, E and K and key minerals such as potassium and selenium.

Key points

  • A range of vitamins help the body produce energy from food and keep eyes, skin and the immune system healthy.
  • Potassium helps control blood pressure and keep fluids balanced in blood and tissue.
  • Selenium helps the thyroid work properly.
  • A balanced diet of food from all four food groups will help a healthy person meet their daily vitamin and mineral needs.

The body needs a range of vitamins and minerals to function effectively. This page covers vitamins A, B, C, E and K and key minerals such as potassium and selenium.

Vitamin A

What it does

  • Keeps eyes, skin and immune system healthy

Where you will find it

  • Liver, some fish
  • Milk, cheese

Vitamin B1 (thiamin)

What it does

  • Helps the body use carbohydrates and proteins from foods to produce energy

Where you will find it

  • Whole grains, enriched grains
  • Liver, pork
  • Dried beans
  • Nuts and seeds

Vitamin B2 (riboflavin)

What it does

  • Helps the body use fat, protein and carbohydrates to produce energy
  • Helps the body produce vitamin B3 (niacin) and vitamin B6 (pyridoxine)

Where you will find it

  • Green leafy vegetables
  • Liver, kidney
  • Milk, cheese, yogurt
  • Whole grains, enriched grains

Vitamin B3 (niacin)

What it does

  • Helps the body use protein, fat and carbohydrates to produce energy
  • Helps enzymes work properly

Where you will find it

  • Liver, salmon, tuna
  • Whole grain cereals
  • Mushrooms, potatoes
  • Brewer’s yeast
  • Milk, cottage cheese
  • Peanuts, pumpkin and sunflower seeds

Vitamin B6 (pyridoxine)

What it does

  • Helps your body make and use protein and glycogen (the stored energy in your muscles and liver)
  • Helps form hemoglobin, which carries oxygen in your blood

Where you will find it

  • Liver, tuna, salmon
  • Whole grain cereals
  • Potatoes (with skin)
  • Bananas
  • Chickpeas

Vitamin C

What it does

  • Helps keep the immune system healthy
  • Plays an important role in the growth and repair of bones, teeth and other tissues
  • Helps body absorb non-heme iron from grains and vegetables
  • Protects the skin from bruising and helps heal cuts and wounds

Where you will find it

  • Bell peppers, green leafy vegetables
  • Grapefruits, oranges, kiwis, strawberries
  • Tomatoes

Vitamin E

What it does

  • Protects against cell damage
  • Maintains a healthy immune system
  • Helps the body form red blood cells

Where you will find it

  • Toasted almonds, almond butter
  • Roasted sunflower seeds, sunflower oil
  • Wheat germ, wheat germ oil
  • Avocados
  • Peanuts, peanut butter
  • Canned tomato sauce
  • Leafy green vegetables: cooked spinach, cooked Swiss chard
  • White tuna, canned in oil
  • Sockeye salmon

Vitamin K

What it does

  • Helps with blood clotting to help the body heal wounds

Where you will find it

  • Dark green leafy vegetables such as kale, spinach, romaine lettuce, parsley or collard greens
  • Wheat bran
  • Tomatoes
  • Cheese
  • Egg yolk
  • Liver

Potassium

What it does

  • Keeps fluids balanced in blood and tissue
  • Helps control blood pressure
  • Allows nerves and muscles to work together

Where you will find it

  • Bananas, papayas
  • Sweet potatoes, dark leafy greens
  • Avocado, prune juice, tomato juice, orange juice
  • Milk, yogurt
  • Dried beans such as navy, pinto, and black beans, chickpeas, lentils
  • Beef, pork, fish
  • Pistachio nuts, almonds, pumpkin, flax and sunflower seeds

Selenium

What it does

  • Protects against cell damage
  • Helps the thyroid work properly

Where you will find it

  • Brazil nuts
  • Liver, pork, beef
  • Oysters, cooked salmon, sardines, canned tuna, canned salmon with bones
  • Eggs, cottage cheese
  • Couscous, whole wheat products

Carotenoids: alpha, betacarotene and betacryptoxanthin

What it does

  • Though they are not vitamins, some types can turn into vitamin A in the body
  • Protect the body from damage caused by harmful molecules called free radicals

Where you will find it

  • Sweet potato, pumpkin, butternut squash, carrots
  • Dark leafy green vegetables such as spinach, beet greens and Swiss chard
  • Broccoli
  • Dried apricots
  • Cantaloupe
  • Tomatoes
Last updated: مهر 5th 1392