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
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