Vitamins, Minerals, and Hydration

Fat-soluble: 

 

Dissolved in fat and stored in adipose tissue

 

Vitamin A:

• Retinol

• Important for vision, immunity, and skin health

• Carrots, sweet potatoes, dairy

 

Vitamin E:

• Tocopherol

• Antioxidant

• Nuts, seeds, spinach, avocado

 

Vitamin D:

• Calciferol

• Bone health and immune regulation

• Sunlight, egg yolk, fatty fish

 

Vitamin K:

• Prevents blood clotting, bone metabolism

• Leafy greens and broccoli

 

Water soluble: 

 

Not stored and excreted in urine

 

Vitamin C:

• Ascorbic Acid

• Collagen, wound healing, and immunity

• Citrus fruits, strawberries, and broccoli

 

B-Complex Vitamins: 

B1 (Thiamine):

• Energy metabolism

• Whole grains and pork

B2 (Riboflavin):

• Coenzymes for energy, skin health

• Milk and eggs

B3 (Niacin):

• Energy carriers and skin health

• Meat and peanuts

B5 (Pantothenic Acid):

• Coenzyme A synthesis

• Chicken, whole grains, avocado

B6 (Pyrodoxine):

• Amino acid metabolism 

• Bananas, fish, potatoes

B7 (Biotin):

• Fat metabolism and hair health

• Nuts, seeds, and egg yolk

B9 (Folate):

• Nucleic acids synthesis

• Leafy greens, grains, and beans

B12 (Cobalamin):

• Red blood cells, DNA synthesis, and nerve health

• Meat, eggs, and dairy

 

Minerals: 

Inorganic elements necessary for electrolytes, enzymes, fluid balance, and more

 

The minerals needed in large amounts per day include: 

 

Calcium: 

• Bones, muscle contraction, nerve function

• Dairy, almonds

Phosphorous:

• Bones, ATP energy

• Meat, dairy, nuts

Magnesium:

• Enzymes, heart health, nerve function

• Nuts, whole grains, spinach

Sodium:

• Fluid balance, nerve impulses

• Salt 

Potassium:

• Heart rhythm, fluid balance

• Bananas, potatoes, spinach

Chloride:

• Fluid balance, stomach acid

• Salt

 

The minerals needed in small amounts per day include: 

 

Iron:

• Hemoglobin for oxygen transport

• Red meat, spinach

Zinc:

• Enzymes, immunity, wound healing

• Meat, seeds 

Iodine:

• Hormones (Thyroid)

• Salt, seafood

Selenium: 

• Antioxidant enzymes

• Nuts, seafood

Copper: 

• Iron metabolism, enzymes

• Nuts

Fluoride: 

• Bone strength 

• Water, tea

 

Hydration: 

Water makes up almost 70% of body weight making it essential for proper cell, tissue, and organ function. 

 

Temperature regulation, transport of nutrients, lubrication of joints, digestion and waste removal, and brain function are just a few processes that hydration is essential for. 

 

Men need around 3.7 liters of water and women need around 2.7 per day.