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| Nutrient | Essential For | Found In |
| Vitamin A | Vision, growth, reproduction, and maintenance of healthy skin | Liver, fish oils, eggs, dairy products. Red, yellow, orange, and dark green vegetables and fruits contain alpha- and beta-carotenes, which are converted in the body to Vitamin A |
| Vitamin D | Proper formation and maintenance of bones and teeth | D-fortified milk and cereals, cod liver oil and naturally in the skin when exposed to sunlight |
| Vitamin E | Antioxidant action, defends cells against damage by free radicals | Vegetable oils, margarine, wheat germ, nuts, seeds, green leafy vegetables |
| Vitamin K | Blood clotting | Eggs, cereal, green leafy vegetables |
| Vitamin C | Healthy bones and teeth, wound healing | Fruits (especially citrus) and vegetables (especially those in the cabbage family) |
| Thiamin (Vitamin B1) | Carbohydrate metabolism (energy production) | Whole or enriched grain products, fortified cereals, pork, organ meats |
| Riboflavin (Vitamin B2) | Metabolism of protein, fat, and carbohydrates into energy | Milk and other dairy foods, organ meats, enriched and fortified grains |
| Niacin (Vitamin B3) | Carbohydrate, protein, and fat metabolism | Poultry, fish, beef, peanut butter, legumes, enriched or fortified grain products |
| Vitamin B6 | Manufacture of amino acids and red blood cells | Fortified cereals, sweet potatoes, chicken and beef liver |
| Vitamin B12 | Energy and amino acid production | Beef, milk, cheese, shellfish |
| Calcium | Building and maintaining bones, muscle and nerve function | Dairy products, leafy green vegetables, calcium-fortified foods (e.g., orange juice, cereals) |
| Iron | Carries oxygen in red blood cells to body cells | Meats, eggs, dark leafy vegetables |
| Phosphorus | Supporting tissue growth and repair, major bone component | Milk, meat, poultry, fish, eggs, legumes, nuts |
| Magnesium | Energy production and nerve function | Legumes, nuts, whole grains, green vegetables |
| Potassium | Nerve function and muscle contraction | Fruits, vegetables, meat, poultry, fish, milk |
| Folate | DNA synthesis involved in making protein | Fortified cereals, enriched grains, leafy greens, legumes, asparagus |
| Zinc | Cell reproduction and tissue growth and repair | Meat, eggs, seafood, whole grains |
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