Vitamin/Mineral

Sources

Functions in Body

Signs of Deficiency

Vitamin A

Organ meats, whole milk, cheese, egg yolk, yellow fruits, green vegetables

Maintains healthy eyes, skin, bones, teeth

Rough skin, fatigue, eye infections

Vitamin D

Milk (fortified), eggs, exposure of skin to sun’s ultraviolet rays

Absorbs phosphorus; builds and maintains bones and teeth

Rickets (poor bone and tooth development)

Vitamin E

Wheat germ, vegetable oils, legumes, nuts, dark green vegetables

Protects red blood cells; functions with certain enzymes

Rupture of red blood cells; fat deposits in muscles

Vitamin B₆ (Pyridoxine)

Red meats, liver, whole grains, green vegetables

Maintains sodium and phosphorus balance

Anemia; inflamed skin; loss of appetite; nausea; nervousness

Vitamin B₁₂

Organ and muscle meats, milk, cheese, eggs, fish

Metabolism, healthy red blood cells

Stunted growth; inflamed nerves; pernicious anemia

Vitamin C (Ascorbic Acid)

Citrus fruits, melons, green vegetables, potatoes

Keeps teeth firm in gums, healing wounds, iron absorption

Scurvy (slow healing wounds, bleeding gums loose teeth)

Calcium

Milk, broccoli, cabbage, clams, oysters, salmon

Maintains bones and teeth; blood clotting; nerve and heart activity

Slow blood clotting; soft bones; osteoporosis (adults); rickets (children)

Sodium

Table salt, meat, poultry, fish, eggs, milk

Stimulates nerves; water balance outside cells

Nausea; exhaustion; muscle cramps

Potassium

Meat, poultry, fish, fruits, vegetables

Stimulates nerves; water balance inside cells; heart rhythm

Muscle weakness; respiratory failure; abnormal heartbeat

Iron

Organ meats, whole grains, dark green vegetables, legumes, prunes

Forms red blood cells; helps transport oxygen

Anemia; fatigue; paleness of skin

Zinc

Seafood, milk, meats, poultry, organ meats, wheat germ

Aids healing; forms enzymes

Growth retardation; delayed wound healing