Sources of vitamins and minerals

Best sources

• Carrot— 835 mcg per 100g
• Beef liver— 9000 mcg per 100g
• Spinach— 469 mcg per 100g
• Sweet potato— 709 mcg per 100g
• Pumpkin— 426 mcg per 100g

Functions of Vitamin A

• Vision support, especially in the dark
• Health of the skin and mucous membranes
• Strengthening the immune system
• Cell growth and development

Best sources

• bell pepper— 190 mg per 100g
• Kiwi— 93 mg per 100g
• Oranges— 53 mg per 100g
• Broccoli— 89 mg per 100g
• Strawberry— 59 mg per 100g

Functions of Vitamin C

• Collagen synthesis for skin and joints
• Powerful antioxidant protection
• Enhancing Iron Absorption
• Strengthening the immune system

Best sources

• Fatty fish(salmon, mackerel) - 10-20 mcg
• Egg yolk- 2 mcg per egg
• Fortified dairy products- 1-2 mcg
• Mushrooms (UV irradiated)- 10-20 mcg
• Sunlight— 15 minutes a day

Functions of Vitamin D

• Absorption of calcium and phosphorus
• Strong bones and teeth
• Immune support
• Mood regulation

Best sources

• Almond— 26 mg per 100g
• Sunflower seeds— 35 mg per 100g
• Spinach— 2 mg per 100g
• Avocado— 2.1 mg per 100g
• Olive oil— 14 mg per 100g

Functions of Vitamin E

• Powerful antioxidant
• Cell Membrane Protection
• Skin and hair health
• Cardiovascular Support

Best sources

• Kale— 817 mcg per 100g
• Spinach— 483 mcg per 100g
• Broccoli— 141 mcg per 100g
• Cabbage— 76 mcg per 100g
• Parsley— 1640 mcg per 100g

Functions of Vitamin K

• Normal blood clotting
• Bone Health and Strength
• Preventing vascular calcification
• Regulation of calcium in the body

B1 (Thiamin)

• Whole grain cereals
• Sunflower seeds
• Pork

B2 (Riboflavin)

• Dairy products
• Eggs
• Almond

B3 (Niacin)

• Chicken breast
• Tuna
• Peanut

B6 (Pyridoxine)

• Chicken, turkey
• Fish
• Chickpeas

B9 (Folic acid)

• Dark leafy greens
• Legumes
• Avocado

B12 (Cobalamin)

• Meat, liver
• Fish and seafood
• Eggs
• Dairy products

Best sources

• Dairy products— 120 mg per 100g
• Sardines with bones— 380 mg per 100g
• Kale— 150 mg per 100g
• Almond— 264 mg per 100g
• Tofu— 350 mg per 100g

Functions of calcium

• Bone formation and maintenance
• Dental health
• Muscle contraction
• Transmission of nerve impulses

Best sources

• Red meat, liver— 3-7 mg per 100g
• Spinach— 2.7 mg per 100g
• Lentils— 3.3 mg per 100g
• pumpkin seeds— 8.8 mg per 100g
• Quinoa— 1.5 mg per 100g

Functions of iron

• Transport of oxygen throughout the body
• Energy production
• Formation of hemoglobin
• Immune System Support

Best sources

• pumpkin seeds— 592 mg per 100g
• Spinach— 79 mg per 100g
• Almond— 270 mg per 100g
• Black beans— 60 mg per 100g
• Avocado— 29 mg per 100g

Functions of magnesium

• More than 300 biochemical reactions
• Muscle relaxation
• Energy production (ATP)
• Regulation of the nervous system

Best sources

• Oysters— 78 mg per 100g
• Beef— 4.8 mg per 100g
• pumpkin seeds— 7.6 mg per 100g
• Chickpeas— 1.5 mg per 100g
• Cashew— 5.8 mg per 100g

Functions of zinc

• Strengthening the immune system
• Wound healing
• DNA synthesis and cell division
• Smell and taste support

Best sources

• Liver— 7-8 mg per 100g
• Sunflower seeds— 7 mg per 100g
• Shiitake— 5 mg per 100g
• Eggs— 1.5 mg per 100g
• Avocado— 1.5 mg per 100g

B5 functions

• Metabolism of fats and carbohydrates
• Synthesis of hormones and cholesterol
• Skin health and wound healing
• Reduced fatigue

Best sources

• Egg yolk— 25-30 mcg per 100g
• Liver— 30-35 mcg per 100g
• Almonds, peanuts— 17-20 mcg per 100g
• Spinach, broccoli— 5-7 mcg per 100g
• Sweet potato— 2.5 mcg per 100g

B7 functions

• Metabolism of fats and amino acids
• Hair and nail health
• Skin support
• Glucose regulation

Best sources

• White beans— 560 mg per 100g
• Spinach— 558 mg per 100g
• Potatoes (baked)— 535 mg per 100g
• Avocado— 485 mg per 100g
• Banana— 358 mg per 100g

Functions of potassium

• Blood pressure regulation
• Muscle contraction
• Transmission of nerve impulses
• Body fluid balance

Best sources

• Brazil nut— 1917 mcg per 100g
• Tuna, halibut— 80-100 mcg per 100g
• Eggs— 30 ​​mcg per 100g
• Turkey, chicken— 25-35 mcg per 100g
• Sunflower seeds— 53 mcg per 100g

Selenium functions

• Antioxidant protection
• Thyroid Support
• Strengthening the immune system
• Protection against oxidative stress

Best sources

• Sea fish, seaweed- 50-2000 mcg
• Cod— 99 mcg per 100g
• Iodized salt— ~4000 mcg/tsp.
• Eggs— 25 mcg per 100g
• Dairy products- 20-50 mcg

Functions of iodine

• Synthesis of thyroid hormones
• Metabolism regulation
• Brain development (children)
• Cell growth and development

Best sources

• pumpkin seeds— 1233 mg per 100g
• Fish (salmon, tuna)— 200-250 mg per 100g
• Meat, poultry— 180-200 mg per 100g
• Dairy products— 150-200 mg per 100g
• Lentils, chickpeas— 180-250 mg per 100g

Functions of phosphorus

• Formation of bones and teeth
• Energy production (ATP)
• Building block of DNA and cell membranes
• pH balance in the body

Best sources

• Oysters— 4.5 mg per 100g
• Cashew— 2.2 mg per 100g
• Sunflower seeds— 1.8 mg per 100g
• Spinach— 0.1 mg per 100g
• Dark chocolate— 1.8 mg per 100g

Functions of copper

• Red blood cell formation
• Iron absorption
• Immune and Nervous System Support
• Collagen formation