Builds and repairs body tissues.
Builds antibodies - the blood.
components that fight infection

Meat, fish, poultry, eggs, cheese, milk and milk products, seeds, legumes, nuts

Carbohydrates

Supplies energy.
Helps in use of fats.

Bread, cereals, pasta, rice, potatoes, fruits, table sugars, syrup

Supplies energy.
Helps in absorption of fat-soluble vitamins.

Margarine, butter, oils, salad dressings, nuts, cheese, meats

Thiamin
(Vitamin B1)

Releases energy from carbohydrates.
Promotes normal growth and appetite.

Pork, organ meats, enriched and whole grain bread and cereals, nuts, seeds, legumes

Riboflavin
(Vitamin B2)

Maintains healthy skin and eyes.
Maintains a normal nervous system, releases energy to body cells during metabolism.

Organ meats, white flour, whole grain flour, breads, milk

Niacin

Helps growth and development. Maintains nervous system and gastrointestinal tract.

Organ meats, poultry, peanut butter, milk, eggs, poultry, fish, beef, legumes

Folacin
(folic acid)

Builds red blood cells.

Organ meats, nuts, legumes, eggs, green leafy vegetables, oranges, bananas, mushrooms

Vitamin B12
(Cobalamin)

Helps form red blood cells.
Maintains nerve and gastrointestinal tissues.

Organ meats, beef, pork, fish, shell fish, milk and milk products, eggs

Vitamin C
(Ascorbic Acid)

Builds healthy teeth and gums.
Maintains strong blood vessel walls.

Citrus fruits, broccoli, cauliflower, green pepper, strawberries, potatoes, fortified juices

Vitamin B6

Promotes production of antibodies and red blood cells.

Organ meats, bananas, beef, ham, egg yolk, fish, cabbage, spinach

Vitamin A

Helps bone and tooth development.
Promotes good night vision. Maintains healthy skin and membranes.

Organ meats, egg yolk, dark green leafy or yellow vegetables, apricots, peaches, tomatoes, milk

Vitamin D

Enhances calcium and phosphorous use to maintain healthy bones and teeth.

Milk and margarine fortified with vitamin D, organ meats, salmon, tuna, eggs

Vitamin E
(Tocopherol)

Protects fat in body tissues from oxidation.

Vegetable oil, margarine, salad dressing, egg yolk

Calcium

Maintains strong bones and teeth.
Promotes healthy nerve function and normal blood clotting.

Milk and milk products, sardines, salmon with bones, mackerel, oysters, soybeans, tofu, nuts, seeds

Iron

Combines with protein to form hemoglobin, the red blood cell constituent that transports oxygen and carbon dioxide.

Organ meats, red meats, enriched breads and cereals, legumes, dried fruits

Zinc

Helps energy metabolism and tissue formation.

Shellfish, meat, fish, poultry, nuts, eggs, legumes, soy products, whole grains, seeds and sprouts

Selenium

Seafood, whole-grain cereals, meat, egg yolk, chicken, milk, garlic

Copper

Helps build red blood cells.

Oysters, nuts, liver, kidneys, legumes, corn oil, margarine

Magnesium

Builds and maintains strong bones and teeth.
Helps energy metabolism and tissue formation

Helps in function of thyroid gland.

Iodized salt, shrimp, oysters, lobster

Fibre

Insoluble Fibre - promotes regularity and helps reduce the risk of colon irregularities or diverticulusus (colon disease).
Soluble Fibre - helps decrease cholesterol level, reduces the risk of heart disease, and helps control blood sugar levels in people with diabetes.

Insoluble - wheat bran, whole grains, rye bread, whole wheat bread
Soluble - oats, beans, some fruits and vegetables, white bread, rolls, pasta, bagels