List of vitamins & Minerals

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Vitamins

Vitamin A
Fat-soluble vitamin, growth and repair of bodily tissues, bone and tooth formation, and necessary for night vision.
Food Sources: Liver, eggs, dark green and orange fruits and vegetables, dairy products

Vitamin B-1 (Thiamine)
Vitamin B-1 turns carbohydrates into energy. B-1 aids digestion, assists with nerve function, and promotes growth and muscle tone.
Food Sources: Wheat germ, liver, pork, whole grains, dried beans.

Vitamin B-2 (Riboflavin)
Riboflavin is necessary for tissue repair and healthy skin. It turns fats, proteins and carbohydrates into usable energy. It aids in cell respiration and the formation of antibodies.
Food Sources: Dairy products, green leafy vegetables, whole grains.

Niacin
Niacin converts fats, proteins and carbohydrates into energy. It is important for proper brain function, healthy skin, the nervous and digestive systems, and blood circulation.
Food Sources: Meat, poultry, fish, nuts, whole grains, dried beans.

Vitamin B-6
Vitamin B-6 plays an important role in converting fats, proteins and carbohydrates into usable energy for your body. It also aids in the formation of valuable antibodies.
Food Sources: Fish, poultry, lean meats, whole grains

Biotin
Biotin is important for your skin and circulatory system. It also works to break down fats and proteins. Biotin plays a role in maintaining healthy hair. Biotin also aids in the formation of fatty acids and helps the body to utilize vital B vitamins.
Food Sources: Egg yolks, organ meats, dark green vegetables

Vitamin B-12
Vitamin B-12 aids in blood cell formation. It also aids in maintaining a healthy nervous system to convert fat, protein, and carbohydrates into energy.
Food Sources: Organ meats, lean meat, fish and poultry, eggs, dairy products


Vitamin C
Vitamin C helps heal wounds and increases your resistance to infection. It also strengthens blood vessels and aids in collagen maintenance. Vitamin C is also thought to reduce post-exercise muscle soreness.
Food Sources: Citrus fruits, melon, berries, vegetables

Vitamin D
Vitamin D helps maintain strong bones and teeth by increasing the absorption of calcium and phosphorus. Vitamin D is acquired from both foods and the sun. Vitamin D is needed for healthy bones and teeth.
Food Sources: Egg yolks, organ meats, fortified milk, sun, sardines

Vitamin E
Vitamin E helps promote healthy circulation, promotes red blood cells and works as a valuable antioxidant. Many believe Vitamin E to aid in reducing muscle soreness.
Food Sources: Vegetable oils, wheat germ, nuts, dark green vegetables, whole grains

Folic Acid
Folic acid is important in red blood cell formation. It is necessary for growth and division of body cells.
Food Sources: Green leafy vegetables, organ meats, dried beans

Vitamin K
Vitamin K is essential for the proper clotting of blood to control internal bleeding and hemorrhage.
Food Sources: Green leafy vegetables, fruits, cereal, and dairy products

Pantothenic Acid
This B-Vitamin converts fats, carbohydrates and proteins into usable energy. It works with our adrenal glands and digestive system. It aids in cell building and maintaining normal growth.
Food Sources: Lean meats, whole grains, and legumes

Minerals

Minerals are vital to human life. Minerals are inorganic substances not produced by the body. They are required for proper body function.

Calcium
Calcium is essential for strong, healthy bones. A lack of calcium can lead to teeth problems, back pain, and weak bones susceptible to breaks.
Food Sources: Green leafy vegetables, sardines with bones in.

Copper
Copper is required to break down protein to rebuild body tissue. It is required to convert iron into hemoglobin and essential for the utilization of Vitamin C. Our brain nerves and connective tissues depend on copper. Copper is very important to the athlete who must rebuild body tissues after strenuous workouts or competitions.
Food Sources: Nuts, organ meats, dried beans.

Chromium
Chromium helps to break down simple sugars in the body. Chromium helps in the production of insulin.
Food Sources: Brewer's yeast, cheese, whole grains, meat.

Iodine
Iodine is important to the thyroid, which controls metabolism. It plays an important role in mental reaction, energy and weight gain.
Food Sources: Seafood, iodized salt

Iron
Iron is necessary for the production of hemoglobin, myoglobin, and certain enzymes. It aids in body growth, preventing fatigue and defends against disease. Iron is one of the most important minerals.
Food Sources: Organ meats, meat, fish and poultry, dried beans, whole grains and enriched grains, green leafy vegetables

Magnesium
Magnesium is a mineral that has the ability to relax nerves and muscles. Magnesium is important in converting blood sugar into energy. It helps our bodies to utilize Vitamin C, calcium, phosphorus, sodium and potassium. Magnesium is another important mineral for boxers to ensure they operating with optimum energy.
Food Sources: Nuts, green vegetables, whole grains, dried beans

Manganese
Manganese helps to nourish the nervous system, brain and regulate muscles in the body. It helps to stimulate enzymes that can convert protein, fats and carbohydrates into usable energy. In addition, it is important for reproductive systems.
Food Sources: Nuts, whole grains, vegetables fruits

Phosphorus
Phosphorus is important for normal bone and tooth structure, the heart, and kidney function. Phosphorous is required for the body to absorb vital B-Vitamins and Niacin.
Food Sources: Meat, poultry, fish, eggs, dairy products, dried beans, whole grains

Potassium
Potassium helps regulate the water balance within the body. It aids in the transport of nutrients through the bloodstream. Potassium is also important for our nervous system.
Food Sources: Vegetables, fruits, dried beans milk and yogurt

Selenium
Selenium is an important antioxidant to our body. It helps fight premature aging and hardening of the tissues. Selenium helps to keep tissues flexible and elastic.
Food Sources: Seafood, organ meats, lean meats, grains

Zinc
Zinc is perhaps the most important mineral of all. It is important in RNA/DNA formation, the conversion of protein to energy, to the male prostate gland, and in working with calcium in bone formation. The heart, brain and productive organs all depend on zinc.
Food Sources: Lean meats, liver, eggs,

Boron
Boron helps to keep calcium, magnesium and phosphorus in our body and bones.
Food Sources: Leafy vegetables, nuts, grains, apples, raisins, and grapes.