Nutrient ABC’s

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It can be hard to understand all of the nutrients that are being discussed these days via social media, word of mouth or your health professional. What better way to keep things locked in your memory than with the help of the ABCs? This will hopefully sort out the confusion of information overload and support you in making healthier every day choices!

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Vitamin A

What it does for you: Beneficial for eye sight and helps maintain immune system.

Food Sources: Dark green leafy vegetables (i.e. spinach and kale), and dark orange vegetables and fruits (i.e. orange peppers, carrots, sweet potatoes, cantaloupe).

Vitamin B1 (Thiamin)

What it does for you: Helps maintain nervous system and appetite.

Food Sources: Fortified and/or whole grain breads and cereals, and pork.

Vitamin B2 (Riboflavin)

What it does for you: Helps convert carbohydrates to energy and beneficial for skin integrity.

Food Sources: Milk, and fortified breads and cereals.

Vitamin B3 (Niacin)

What it does for you: Helps maintain nervous system and used to break down carbohydrates, fat and protein for energy.

Food Sources: Meat, fish, poultry, fortified and whole grain breads and cereals.

Vitamin B6 (Pyridoxine)

What it does for you: Supports red blood cell and antibody production.

Food Sources: Fortified cereals, meat, fish, poultry, white potatoes, beef liver and organ meats.

Vitamin B12 (Cobalamin)

What it does for you: Helps maintain nervous system. Important for the formation and maturation of red blood cells.

Food Sources: Meats, fish, poultry, eggs, milk, cheese, yogurt.

Vitamin C

What it does for you: Improves iron absorption from plant sources and helps with the synthesis of collagen.

Food Sources: Citrus fruits (i.e. oranges, grapefruit, lemon), strawberries, tomatoes, broccoli.

Vitamin D

What it does for you: Improves absorption of calcium and helps with the growth of bones and teeth.

Food Sources: Fortified cow’s milk, egg yolk.

Vitamin E

What it does for you: Prevents destruction of Vitamin C and has anti inflammatory and immune enhancement properties.

Food Sources: Wheat germ, vegetable oils, nuts (i.e almonds, hazelnuts, peanuts).

Folate

What it does for you: Important for the formation and maturation of red blood cells and helps with growth.

Food Sources: Dark greens (i.e. spinach and kale), fortified breads and cereals.

Iron

What it does for you: Helps to transport oxygen from the lungs to the rest of the body and helps in brain development.

Food Sources: Meat, poultry, fortified cereals.

Vitamin K

What it does for you: Makes proteins that clot our blood when bleeding. Involved in making body proteins for your blood, bones and kidneys.

Food Sources: Broccoli, soybeans, dark green leafy vegetables (i.e. kale, collards, turnip/beet greens and spinach)

Zinc

What it does for you: Maintains the sense of taste and helps maintain immune system.

Food Sources: Red meats, whole grains, wheat germ, legumes.

A balanced diet should provide you with adequate nutrients, however, your health care provider may indicate you require a supplement. This guide is not to be used in place of specific medical recommendations.