Vitamins and Minerals List

vitamins and minerals list

     This vitamins and minerals list tells you what these essential compounds are that we need every single day and which our bodies cannot make.

     When your body is getting all the nutrients it needs it's far easier to lose fat.

      For good weight control you need to be getting all your vitamins and minerals. It's best to get them from food but you may need to supplement. They are essential to life!

      In the vitamins and minerals list below I have noted the food sources for each, it's function in the body and it's benefits. Water soluble vitamins cannot be stored and are excreted within a few hours to a day. They must be replenished daily. Vitamin C and the B complex vitamins are water soluble vitamins.

     The others are fat soluble vitamins and can be stored, so if you are supplementing it's very important to not take too high a dose. Our bodies cannot digest isolated or synthetic vitamins so our health depends on the body recognizing them as foods.   Below are the vitamins on this vitamins and minerals list.


Vit. A - Green and yellow vegetables and fruits, whole milk, fish and animal liver oils, garlic. Powerful antioxidant, protects against cancer, heart disease, stroke and night blindness. Reduces skin and eye disorders. Promotes health of skin and mucous membranes, formation of bones and teeth, night vision. Wrinkle eliminator, lowers cholesterol, slows aging. This is one of the fat soluble vitamins in this vitamins and minerals list.

Vit. D - Egg yolk, sunlight, dairy products, fish liver oils, saltwater fish, dandelion greens, oatmeal, sweet potatoes, liver. Regulates metabolism of calcium and phosphorus. Necessary for growth. Protects against muscle weakness. Prevention and treatment of breast cancer, colon cancer, osteoarthritis, enhances immunity, important for thyroid function and normal blood clotting.

Vit. E - Cold pressed vegetable oils, raw nuts, seeds, whole grains, dark green leafy vegetables, legumes, water cress, soybeans, sweet potatoes, milk, oatmeal, wheat germ. Powerful antioxidant, protects body against free radicals. Important to reduce cancer risks and heart disease. Improves circulation, necessary for tissue repair, promotes normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, aids in preventing cataracts, protects against 80 different diseases. Maintains healthy nerves and muscles, skin and hair, can relax leg cramps. This is one of the fat soluble vitamins.

Vit. K - Green vegetables, cauliflower, green leafy vegetables, egg yolks, liver, oatmeal, rye, safflower oil, soybeans, wheat, yogurt. Necessary for blood clotting, bone formation and repair, may help prevent osteoporosis. It plays an important role in the intestines and promotes healthy liver function. Promotes longevity. May increase resistance to infection in children and help prevent cancers that target the inner linings of organs. Not as well known as the other vitamins but needs to be included on this vitamins and minerals list.

     The best vitamin/mineral supplement is a broad based, balanced formula in a food matrix so you will not be getting too much of any one vitamin or mineral and your body will be able to absorb it. The best vitamins are formulated according to daily dietary requirements. If you eat from all the food groups you are getting most of your vitamins and minerals from food.

     The vitamin/mineral formula I prefer and recommend has been grown hydroponically through the mustard plant (as seen above.) The mustard plant is grown in a nutrient solution with the vitamins and minerals so that they are absorbed by the plant.   Then the mustard plant is made into the vitamin and mineral formula with a technology that preserves it's food matrix.   One hundred percent of the vitamins and minerals in the caplet are absorbed. It's the only one I've found which makes this claim.   It also has phytonutrients from broccoli, cranberry juice, aloe vera, and grape pomace.   It's only $39 and you can order it by calling toll free 1-855-485-5373. NSF certified. GMP - Manufactured in conformance with federally established GMPs.

Vit. C - Citrus fruit, berries, melon, green vegetables, tomatoes, potatoes. Powerful antioxidant, collagen formation, wound healing, anti-stress hormone support, immune system support, reduces symptoms of asthma, helps to prevent cancer risks and infections, increases absorption of iron, reduces the risk of cataracts. Most of the vitamin C consumed in food is lost in the urine. Need to supplement. Remember this is one of the water soluble vitamins which is eliminated daily.

Vit. B1 Thiamine - Yeast, whole grains, legumes, brown rice, egg yolks, fish, liver,peanuts, peas, poultry. Enhances circulation, assists in blood formation, carbohydrate metabolism, optimizes brain function. Positive effect on energy, growth and learning. All the B vitamins are the water soluble vitamins on this vitamins and minerals list. They need to be consumed every day.

Vit. B2 Riboflavin - Cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, yogurt. Necessary for red blood formation, antibody production, cell growth. All the B vitamins are listed on this vitamins and minerals list.

Vit. B3 Niacin - Beef liver, brewer's yeast, broccoli, carrots, cheese, corn flour, dandelion greens, tomatoes, fish, eggs, potatoes, wheat germ, whole wheat, carrots. Needed for circulation and healthy skin. Supports healthy nervous system, the metabolism of carbohydrates, fats, proteins and digestion.

Vit. B5 Pantothenic Acid - Beef, brewer's yeast, eggs, fresh vegetables, legumes, mushrooms, raw nuts, wholewheat, seafood. The anti-stress vitamin, supports adrenal glands, required by all cells, supports neurotransmitters, gastrointesinal tract, helpful in treating depression and anxiety. All the B vitamins on this vitamins and minerals list need to be included in a broad based vitamin and mineral formula. They work in consort with other vitamins and minerals and food.

Vit. B6 Pyridoxine - Brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts and wheat germ. Promotes red blood cell formation, required by nervous system, normal brain function, production of hydrochloric acid and absorption of fats and protein. Maintains sodium and potassium balance, normal cellular growth, supports enzymes and immune system function.

Vit. B12 Cyanocobalamin - Brewer's yeast, clams, eggs, herring, kidney, beef liver, mackerel, dairy products, seafood, sea vegetables, soy products. Prevents anemia, aids folic acid in regulating the formation of red blood cells, helps in utilization of iron. Required for digestion, absorption of foods, cell formation, synthesis of protein and metabolism of carbohydrates and fats, prevents nerve damage, maintains myelin sheaths that protect nerve endings, supports memory, learning, enhances sleep. This is the most difficult vitamin for vegans and vegetarians to get so an important one for any vitamins and minerals list and to include in a formula.

Biotin - Brewer's yeast, egg yolks, meat, milk, poultry, seafood, wholegrains, soybeans. Aids in cell growth, fatty acid production, metabolism of carbohydrates, fats, proteins, healthy hair and skin, nerve tissue and bone marrow. Helps to relieve muscle pain.

Choline - Lecithin, egg yolks, meat, milk, legumes, soybeans, whole grain cereals. Needed for nervous system, gallbladder regulation, liver function, hormone production, proper brain function and memory. A vitamins and minerals list must include choline.

Folate Asparagus, barley, beef, bran, brewer's yeast, brown rice, cheese, chicken, dates, green leafy vegetbles, lamb, legumes, lentils, liver, milk, mushrooms, oranges, split peas, root vegetables, salmon, tuna, wheat germ, whole grains and whole wheat. Brain food, energy production and formation of red blood cells. Strengthens immunity by supporting function of white blood cells, may help with depression and anxiety, supports healthy cell division and replication.


     This vitamins and minerals list includes the minerals that are essential for the formation of blood and bones, healthy nerve function, the regulation of muscle tone and the composition of body fluids. They work as vitamins do, with enzymes, enabling the body to perform all of it's functions.

     It is especially important that the minerals you take are plant sourced because they are derived from rocks and salts. If it has not been already made into food will your body know how to use it? Once upon a time, our soils were rich with minerals but since the introduction of industrialized farming the soils have become quite depleted of minerals.

Calcium - Dairy products, stinging nettle, salmon, sardines, seafood, green leafy vegetables, broccoli, kale, almonds, asparagus, brewer's yeast, figs, cabbage, kelp, oats, prunes, sesame seeds, soy products, watercress, whey and yogurt. It is vital for strong bones, teeth and gums. Lowers cholesterol and helps prevent cardiovascular disease. Women often need a little more calcium than is included in a balanced formula. Middle aged women need to be getting at least 1500 mg. a day. Look for the vitamins and minerals list on the bottle.

Phosphorus - Asparagus, bran, brewer's yeast, corn, dairy products, eggs, fish, dried fruit, garlic, legumes, raw nuts, seeds, meats, poultry, salmon and whole grains. Necessary for blood clotting, bone and tooth formation, cell growth, contraction of the heart muscle, normal heart rhythm and kidney function. One of the macrominerals on this vitamins and minerals list.

Magnesium - Found in most foods. It's a catalyst in enzyme activity especially for energy production. Important for calcium and potassium uptake. Promotes nerve and muscle transmission, helps prevent depression, dizziness, muscle weakness and PMS. One of the macrominerals from this vitamins and minerals list that needs to be in your balanced formula.

Iron - Eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains. Production of hemoglobin and myoglobin and the oxygenation of red blood cells. Needed for enzymes and important for growth. Iron is stored in the blood so supplementation is not necessary unless you are anemic.

Iodine - Iodized salt, seafood, kelp. Needed only in trace amounts, helps to metabolize excess fat and important for physical and mental development.

Zinc - Brewer's yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, oyster, pecans, poultry, pumpkin seeds, sardines, seafood, soy lecithin, soybeans, sunflower seeds, whole grains. Essential mineral important in prostate gland function and growth of the reproductive organs. Do not take more than 100 mg. a day in a broad based vitamin/mineral complex as it is a trace mineral on this vitamins and minerals list.

Copper - Almonds, avocados, barley, beans, beets, broccoli, garlic, lentils, liver, mushrooms, raw nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, green leafy vegetables, soybeans. Aids in formation of bone, hemoglobin and red blood cells and works in balance with zinc and vitamin C to form elastin, a skin protein. Needed for healthy nerves and joints, healing, energy, taste sensitivity, hair and skin coloring. An important trace mineral from the vitamins and minerals list.

Manganese - Avocados, raw nuts, seeds, seaweed, and whole grains. Minute quantities needed for protein and fat metabolism, healthy nerves, a healthy immune system and blood sugar regulation.

Chromium - Beer, brewer's yeast, brown rice, cheese, meat, whole grains. Needed for energy and the synthesis of cholesterol, fats and proteins. Maintains stable blood sugar levels so very important for diabetics and those of us wanting to maintain a healthy weight. It is a trace mineral on the vitamins and minerals list.

Selenium - Meat, grains, depending on the content of the soil where food is raised. American farmlands deficient. Brazil nuts, brewer's yeast, broccoli, brown rice, chicken, dairy, dulse, garlic, kelp, liver, onions, salmon, seafood, tuna, vegetables, wheat germ, whole grains. Inhibits the oxidation of lipids as a component of enzyme glutathione peroxidase. Vital antioxidant especially when combined with vitamin E. Prevents formation of free radicals. It is a trace mineral from the vitamins and minerals list which means you only need minute amounts.

Molybdenum - Beans, beef liver, cereal grains, dark green leafy vegetables, legumes, peas. Extremely small amounts needed for nitrogen metabolism, aids in conversion of purines to uric acid and promotes normal cell function. Do not take over 15 mg. a day. This is another trace mineral.

Potassium - Dairy foods, fish, fruit, legumes, meat, poultry, vegetables, whole grains, garlic, raw nuts, dulse, lima beans, avocados. Important for healthy nervous system and a regular heart rhythm. Helps prevent stroke, aids in proper muscle contraction and works with sodium to control body's water balance. This is a macromineral from the vitamins and minerals list which means we need potassium in larger amounts.

Sodium - All foods contain some sodium. Necessary for maintaining proper water balance and blood pH. Needed for stomach, nerve and muscle function. Sodium is a macromineral on the vitamins and minerals list.

Boron - Apples, carrots, grapes, dark green leafy vegetables, raw nuts, pears, whole grains. Trace amounts necessary for healthy bones and muscle growth, metabolism of calcium, phosphorus, magnesium. It enhances brain function, promotes alertness and plays a role in how the body utilizes energy from fats and sugars. It is a trace mineral.

Germanium - Found in all organic, plant and animal material. High amounts in broccoli, celery, garlic, shitake mushrooms, milk, onions, rhubarb, sauerkraut, tomato juice, aloe vera. Improves cellular oxygenation. Helps to fight pain, keep the immune system functioning and rids the body of toxins. It is a trace mineral.

Silicon - Alfalfa, beets, brown rice, bell peppers, soybeans, leafy green vegetables and whole grains. Necessary for the formation of collagen for bones and connective tissues.It is a trace mineral that needs to be included on any vitamins and minerals list.

Sulfur - Brussels sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats, onions, soybeans, turnips and wheat germ. Disinfects the blood, helps the body to resist bacteria and protects the protoplasm of cells. It is a trace mineral.

Vanadium - Dill, fish, olives, meat, radishes, snap beans, vegetable oils and whole grains. Needed for cellular metabolism and formation of bones and teeth. Plays a role in growth and reproduction and inhibits cholesterol synthesis. Improves glucose tolerance because it supports insulin utilization. It is a trace mineral.

     This vitamins and minerals list includes all vitamins and minerals including the macrominerals, calcium, magnesium, sodium, potassium and phosphorus. The other minerals are called the trace minerals because they are only needed in very minute amounts. They are still important for good health: boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium and zinc.

     When your body is nourished with all the basic nutrients it needs it will be far easier to lose weight.   When you buy vitamins especially online vitamins, pay attention to how they are processed.

     Natural vitamins and minerals that are in a food matrix will be formulated with food and bonded in with proteins, lipids, carbohydrates and bioflavonoids.   Synthetic vitamins are formulated in laboratories and made up of individual chemicals.   The natural, food sourced vitamins/minerals will be absorbed and utilized by your body while the synthetic ones will mostly be eliminated.

     You will be amazed at what a difference it makes in how you feel when you are getting all the nutrition you need from this vitamins and minerals list. Learn about the nutrition in fruits and vegetables too. Approaching your fat loss nutritionally and with low glycemic eating means permanent weight loss!

Scroll down for much more information about nutrients you need to be healthy and slender for life.

Sources: R.S. Goodhart & M.E. Shils, eds., Modern Nutrition in Health and Disease, 6th ed.(Philadelphia:Lea & Febiger, 1980);J. Weininger & G.M. Briggs, Nutrition Update, vol. 1 (N.Y.:Wiley, 1983), vol. 2 (Wiley, 1985);W.R. Faulkner, "Trace elements in laboratory medicine,"Laboratory Management July 1981:21-35;"Trace elements in human nutrition,"Dairy Council Digest 53(1):1-6(Jan.-Feb.1082.) Prescription for Nutritional Healing third edition, Phyllis A. Balch, CNC & James F. Balch, M.D.

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Return from Vitamins and Minerals List to Traditional Mediterranean Diet.

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