Vitamins and Minerals

for Your Body

Thiamine
Function:
Function:
VITAMIN vision, skin,

A
energy, digestion, nerve function
reproduction
Source:
Source:
nuts, red meat,
carrots, sweet potatoes,
whole grains, black beans VITAMIN

B1
salmon, dairy
When you don’t
When you don’t have enough:
have enough:
night blindness
exhaustion, poor appetite

VITAMIN
Riboflavin
B2 VITAMIN
Function:
cell protection,

E
Function: toxin destruction
energy, growth, cell function
Source:
Source: nuts, seeds, vegetable oils,
eggs, milk, asparagus, green vegetables, fish
fortified cereals
When you don’t have enough:
When you don’t have enough: muscle weakness,
cracked lips, hair loss, weak immune system
anemia

VITAMIN VITAMIN

B9 C
Folic Acid/Folate
Function:
Function:
healing wounds,
reduce birth defects,
healthy immune system
cell renewal
Source:
Source:
citrus fruits, green vegetables,
dark leafy greens, nuts, beans,
tomatoes
whole grains, fruit
When you don’t have enough:
When you don’t have enough:
scurvy (bleeding gums,
fatigue, anemia,
bruising, fatigue)
headache, birth defects

VITAMIN Calcium
Function:
B12 Function:
nerve development, bone and teeth health,
red blood cell production muscle contractor
Source: Source:
dairy, fish, meat, eggs milk, yogurt, cheese,
fortified cereals, fish
When you don’t have enough:
tired, weakness, constipation When you don’t have enough:
loss of appetite weak bones,
low bone mass

VITAMIN

Iron K VITAMIN

Function:
red blood cell formation,
Function:
D Function:
blood clotting, bone health
oxygen transport bones, calcium absorption
Source:
Source: Source:
green leafy vegetables, broccoli,
dark leafy greens, nuts, lean meat Sun, fish, milk, egg yolks
blueberries, meat
When you don’t have enough: When you don’t have enough:
When you don’t have enough:
anemia (lack of energy, soft, weak bones, bone pain,
bruising, bleeding problems,
poor memory) muscle weakness
decreased bone strength

©Pfizer Inc. All rights reserved. GHSH0010 January 2017

Disclaimer: This is not a comprehensive list on all vitamins and minerals. www.gethealthystayhealthy.com