Micronutrients

Micronutrients- Vitamins & Minerals

As you've already read in T.H.E. Newsletter , micronutrients serve a purpose just as important as macronutrients, but they don't receive nearly as much attention.  I've compiled a brief list of micronutrients, which includes both vitamins & minerals with some food sources for the vitamins. You can find the details on the functions of each, along with a longer list of food sources by visiting the links below the chart. 

Micronutrient List

Vitamins & Food Sources

Vitamin A- Sweet Potatoes, Liver & Spinach

Vitamin C- Red Pepper, Oranges & Grapefruit

Vitamin D- Cod Liver Oil, Milk & Egg Yolk

Vitamin E- Sunflower Seeds, Peanut Butter & Almonds

Vitamin K - Kale, Spinach & Collard Greens

Thiamin (B1) - Whole Grains, Beef Liver & Eggs

Riboflavin - Diary Products, Green Leafy Vegetables & Milk

Niacin (B3) - Red Fish, Poultry & Yeast

Vitamin B6 - Salmon, Chicken Breast & Squash

Folate - Asparagus, Black Eyed Peas & Avocado

Vitamin B12 - Clams, Tuna & Low-Fat Milk

Biotin - Yeast, Whole Wheat Breads & Eggs

Pantothenic acid - Chocolate, Legumes & Egg Yolk

Minerals

Sodium

Potassium

Calcium

Magnesium

Phosphorus

Manganese

Zinc

Copper

Selenium

Iron

Iodine

Chromium

Molybdenum

Chloride

You can view a detailed list of both vitamins & minerals by visiting http://www.nlm.nih.gov/medlineplus/  or http://ods.od.nih.gov/