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" Nutrient: Vitamin A/beta-carotene What it does: Essential for normal vision, gene expression, bone growth, healthy skin, hair, and nails, and resistance to infection. Good sources: Liver, egg yolks, whole milk, butter, fortified margarine, and fortified reduced fat and skim milk. Beta-carotene, which is converted to vitamin A in the body, is found in dark-green leafy vegetables, deep yellow and orange vegetables, and fruits. Useful information: Large doses of vitamin A are toxic and cause liver damage as well as birth defects if consumed during first months of pregnancy. Over time, an excess of vitamin A may also build up and weaken bones. Large doses of beta-carotene can cause skin to yellow and may increase cancer risk in smokers. Nutrient: Vitamin B/thiamine What it does: Helps body convert carbohydrates into energy and metabolize protein and fat. Promotes proper nerve function. Good sources: Whole grains, bran, wheat germ, enriched and fortified grain products (including cereal), pork, liver, dry beans, peas, and nuts. Useful information: Sensitive to heat and easily leaches into cooking water. Nutrient: Vitamin B2 (riboflavin) What it does: Helps body use protein, fat, and carbohydrates to produce energy. Supports normal vision and healthy skin. Good sources: Meat, fish, chicken, dairy products, green vegetables such as spinach, broccoli, turnip greens and asparagus, whole-grain, enriched and fortified breads and cereals. Useful information: none Nutrient: Vitamin B6 (pyridoxine) What it does: Important in metabolism of protein, fat, and carbohydrates. Good sources: Poultry, fish, whole- grain and whole-wheat products, fortified cereals, and some fruits and vegetables such as bananas, watermelon, potatoes, and spinach. Useful information: Large doses over months or years can cause toxicity with severe nerve damage, including numbness and difficulty walking. Nutrient: Vitamin B12 What it does: Plays role in formation of red blood cells and helps maintain nervous system. Prevents pernicious anemia. Good sources: All animal products (meats, dairy products, eggs, liver, fish, and shellfish) and fortified breakfast cereals. Useful information: Strict vegetarians (vegans) and people over 50 should take a B12 supplement or eat foods fortified with B12. Nutrient: Folate (folic acid) What it does: Essential for normal cell division and red blood cell formation. Prevents megaloblastic anemia. Good sources: Green leafy vegetables, dry beans and peas, orange juice, asparagus, enriched and whole- grain bread and bread products, fortified breakfast cereals, and liver. Useful information: Large doses of folic acid (the supplement form of folate) can mask a B12 deficiency. Women of childbearing age should consume.4 milligrams from supplements or fortified foods in addition to food folate to reduce the risk of neural tube defects in newborns. Nutrient: Niacin What it does: Helps cells use oxygen to release energy in the metabolism of glucose, fat, and alcohol. Good sources: Whole grains, enriched breads and fortified cereals, meat, fish, shellfish, poultry, peanuts, and mushrooms. Useful information: Large doses can cause side effects that range from uncomfortable skin flushing to liver damage. Nutrient: Pantothenic acid and biotin What it does: Both nutrients aid in carbohydrate, fat, and protein metabolism. Good sources: Widespread in foods, especially abundant in meat, whole-grain products, and legumes. Useful information: none Nutrient: Vitamin C What it does: Prevents scurvy. Helps heal wounds by promoting collagen formation, and strengthens resistance to infection. Because of its anti-oxidant powers, eating foods rich in vitamin C may reduce risk of some cancers. Good sources: Citrus fruits, other fruits and vegetables, especially red and green peppers, dark-green leafy vegetables, brussels sprouts, broccoli, cabbage, potatoes, cauliflower, kiwifruit, strawberries, papaya, tomatoes, and cantaloupe. Useful information: Large doses can cause nausea and diarrhea, excess iron absorption, and possibly kidney stones. Heavy smokers have lower blood levels of vitamin C, and they require an additional 35 milligrams a day.  Nutrient: Vitamin D What it does: Essential for proper formation and maintenance of bones and teeth. Promotes the absorption of calcium and helps to maintain blood levels of phosphorous. Good sources: Fortified milk products and margarine, fortified cereals, liver, and fatty fish; also produced by the body when skin is exposed to sunlight. Useful information: Large doses can cause calcification of soft tissue. Because the ability to synthesize this vitamin from the sun is diminished with age, people older than 50 may need supplementation. Nutrient: Vitamin E What it does: Acts as an antioxidant to protect cells against the effect of free radicals, which are potentially damaging by-products of the body&amp;#039;s metabolism. Good sources: Nuts, seeds, whole grains, wheat germ, vegetable oils, egg yolks, and dark-green leafy vegetables. Useful information: Extremely high doses of vitamin E may interfere with blood clotting. Nutrient: Vitamin K What it does: Essential for normal blood clotting and bone health. Good sources: Dark-green leafy vegetables, cauliflower, and other cabbage-type vegetables. Useful information: Made in the body by intestinal bacteria, so dietary needs are low. Nutrient: Calcium What it does: Essential for building bones and teeth, maintaining bone strength and proper muscle and nerve function. Adequate daily calcium intake throughout life plays a role in preventing osteoporosis: 1000 milligrams for ages 19\u201350; 1200 milligrams for ages 51 and older. Good sources: Milk, cheese, and yogurt have the most calcium. Canned sardines and salmon (including bones), clams, oysters, tofu (calcium precipitated), blackstrap molasses, broccoli, kale, almonds, and calcium-fortified juices are also good sources. Useful information: Food is the best source of calcium, but supplements are acceptable too. The best supplement is one that meets your needs based on tolerance, convenience, cost, and availability. Check with your doctor or pharmacist about which ones might work for you. Nutrient: Iron What it does: Combines with protein to form hemoglobin, which carries oxygen in the bloodstream. Good sources: Meats, poultry, fish, shellfish, dark-green leafy vegetables, dry peas and beans, eggs, dried fruit, and fortified bread and grain products. Foods cooked in cast-iron cookware. Useful information: Iron deficiency is uncommon among adult men and postmenopausal women, and these individuals should not routinely take iron supplements because of the risk of iron overdose. Consuming foods rich in vitamin C in conjunction with iron-richplant-based foods increases absorption of iron. For example, drink orange juice with your iron-fortified breakfast cereal. Nutrient: Phosphorous What it does: Combines with calcium to strengthen bones and teeth and helps the body convert food to energy. Maintains pH balance. Good sources: All dairy products, eggs, meat, poultry, and fish, some cereals and breads. Useful information: Dietary deficiencies of phosphorous are undetermined. Phosphorous from additives in processed foods adds significantly to intake. Excessive intake can interfere with calcium absorption. Nutrient: Potassium What it does: Helps maintain balance of body fluids. Essential for proper nerve and muscle function. Good sources: Found in all whole foods: fruits, vegetables, milk, yogurt, meat, poultry, seafood, grains, and legumes. Particularly abundant in potatoes, bananas, and acorn squash. Useful information: Diuretic (fluid-releasing) drugs can deplete the body of potassium. Nutrient: Sodium What it does: Helps maintain balance of body fluids. Good sources: Table salt, naturally occurring salt in foods, and salt added to foods during processing. Useful information: Excessive sodium can lead to edema (fluid retention), as well as aggravate hypertension. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/a12412/understanding-vital-nutrients/>