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Vitamin/Nutrient Chart

Here is a helpful chart that explains the many vitamins and nutrients.  Adding a daily multi-vitamin to your diet will give you the nutrients you may be otherwise missing.  There is additional vitamin and nutrient sources listed below the chart.


What it Does

Rumored Benefits

Food Sources

Daily Dose

Watch Out For

Fun Fact

Vitamin A (Also known as beta carotene and retinal)

It's essential to the function of the retina and forms a chemical that allows for vision in partial darkness. Aids in treatment of many eye disorders. Promotes bone growth, teeth development and reproduction and help form and maintain healthy skin and hair.


Buffers against cancer, guards against effects of pollution and smog, acts against stress, speeds healing, fights infection and skin diseases.


Fresh apricots, asparagus, broccoli, cantaloupe, carrots, kale, pumpkin, spinach, winter squash, sweet potatoes, and watermelon.



5000 IU

A study has shown that consuming more than 10,000 IU may cause birth defects. Most of the concern is aimed at pre-formed vitamin A, which comes from animals products, enriched breakfast cereals, and dietary supplements. Natural beta-carotene, like that found in fruits and vegetables and in some fortified foods is considerably less toxic.



The average person has a two-year supply of vitamin A stored in the liver.




Keeps mucous membranes healthy; maintains normal function of the nervous system, muscles and heart; and aids in treatment of herpes zoster.

Cures depression, prevents fatigue, and helps people whose stores of B vitamins are harmed by excessive alcohol.

Beef kidney, beef liver, brewer's yeast, rye and whole-wheat flour, chickpeas, kidney and navy beans, pork, rice bran, raw brown rice, salmon, soybeans, sunflower seeds, whole grains and wheat germ.


1.5 mg


Can interfere with muscle relaxants used for surgery and cause muscles to relax too much.

Some believe that thiamin can be used to repel insects--insects are reportedly repulsed by its taste and smell in perspiration.

Riboflavin (B-2)

Aids in release of energy from food; maintains healthy mucous membranes; preserves integrity of the nervous system; and treats infections and burns.

Cures eye diseases, eases stress, stimulates hair growth in bald men, and improves vision.

Almonds, brewer's yeast, cheese, chicken, organ meats, wheat germ.


1.7 mg

Athletes, people who smoke, women who use birth control pills, and those who eat a lot of processed food may need more.


Niacin (B-3)


Helps synthesize DNA; aids in release of energy from food; reduces cholesterol and triglycerides.

Prevents PMS, headache and migraines, protects against pollutants, cures motion sickness, and cures depression.

Beef liver, brewer's yeast, white chicken meat, halibut, peanuts, pork, salmon, sunflower seeds, swordfish, tuna, turkey, veal.


20 mg.

Can lower blood pressure too much if taken with blood pressure drugs. High doses over long periods can cause liver damage or aggravate active stomach ulcers.


Some say niacin stimulates the sex drive.

Vitamin B-12

Acts as a co-enzyme for normal DNA synthesis, promotes normal fat and carbohydrate metabolism, promotes growth and cell development, manufactures covering of nerve cells, maintains normal cell function.


Helps mental/nervous disorders, improves resistance to disease, increases energy and improves memory.

Beef, beef liver, bleu cheese, clams, eggs, flounder, herring, liverwrust, mackerel, milk and milk products, snapper, and swiss cheese; not found in vegetables.



6 mcg.


Natural B-12 only available from animal sources so vegetarians should take a supplement to ensure they are getting enough.


B-12 is used to treat pernicious anemia and nerve damage.


Vitamin C



Promotes healthy capillaries, gums, and teeth, aids iron absorption, helps heal wounds and broken bones, prevents and treats scurvy, treats anemia, treats urinary-tract infections, helps form collagen in connective tissue, increases iron absorption from intestines, contributes to hemoglobin and red-blood cell production in bone marrow.


Prevents or cures colds, but is also said to reduce cholesterol, protect against heart disease, and prevent periodontal disease.

All citrus fruits, black currants, broccoli, brussel sprouts, cabbage, collards, sweet and hot peppers, guava, kale, mangoes, papayas, potatoes, rose hips, spinach, strawberries, tomatoes watercress.




60 mg.


It is believed to cause kidney stones in huge doses, although studies have not established a conclusive link. If you take more than 1000 mg a day, drink at least 2 quarts of water.


To preserve Vitamin C, eat food raw or minimally cooked, shorten cooking time by putting vegetables in very small amounts of water, avoid letting fruits and veggies sit out at room temperature and don't soak vegetables before cooking them.


Helps build strong bones and teeth, protects against osteoporosis.


Prevents PMS


Milk, yogurt, tofu, cheese, calcium-fortified juices.

1,000 mg

(1,200 mg. for older women and teens)

There's no known benefit to taking more than 2,00 mg. per day of calcium. Also, some say it aggravates acne.


Vitamin D

Regulates growth, hardening and repair of bones, controls absorption of calcium and phosphorus from small intestine, prevents rickets.


Cures arthritis, treats cystic fibrosis, herpes simplex and herpes zoster.


vitamin-D fortified milk, sunlight, cod-liver oil, mackerel, herring, salmon, sardines.



400 IU


taking too much in pregnancy can cause fetal abnormalities

The body makes vitamin D when exposed to sunlight. People who live in sunny climates can make enough from sun exposure.


Vitamin E


Prevents oxidation of free radicals in the body, acts as an anti-blood-clotting agent, promotes normal red blood cell formation.

Treats fibrocystic breast disease, treats sickle-cell anemia, treats lung toxicity from air pollution, prevents or alleviates coronary-artery heart disease, enhances sexual performance, prevents hair loss, treats menopause.


Almonds, corn oil, cod-liver oil, cottonseed oil, hazelnuts, margarine, peanut oil, safflower oil, sunflower seeds, walnuts, wheat germ, whole wheat flour.



30 IU

At extremely high intake (about 800 IU a day) vitamin E causes a tendency to bleed easily, impaired sex function, and altered immunity. Watch out for megadoses.

Some studies have shown that large doses of vitamin E can improve symptoms in patients with Alzheimer's Disease, but that evidence is far from conclusive.


Reduces the risk of neural-tube birth defects, which develop within the first six weeks of pregnancy.


It is being studied as a potential treatment for heart disease.


Enriched cereal grain, some legumes, peas, fresh green leafy vegetables, oranges, grapefruit, and many berries.



400 mcg


Not recommended if you have pernicious anemia or take anti-convulsant medications

Better absorbed as food than in supplement form. All bread products have been enriched with the vitamin.

Vitamin H


Helps formation of fatty acids, facilitates metabolism of amino acids and carbohydrates, promotes normal health of sweat glands, nerve tissue, bone marrow, male sex glands, blood cells, skin and hair.



Cures baldness, alleviates muscle pain, cures dermatitis and alleviates depression.

Brewer's yeast, brown rice, bulgur wheat, butter, calves' liver, cashew nuts, cheese, chicken, eggs, lentils, mackerel, meats, milk, oats, peanuts, soybeans, split peas, sunflower seeds, tuna, walnuts.




3 mcg


Huge quantities of raw eggs contain a compound that inhibits biotin. Cooking eggs destroys the compound.


Intestinal bacteria produces all the biotin the body needs, so you don't need to seek out a supplement.



Prevents iron-deficiency anemia, stimulates bone-marrow production of hemoglobin, which carries oxygen to cells in the blood, and forms part of several enzymes and proteins in the body.


Controls alcoholism, alleviates menstrual discomfort, stimulates immunity, boosts physical performance.

Organ meats, red meats, eggs, blackstrap molasses, green leafy vegetables, and dried fruits.



18 mg


Iron overdose can cause internal bleeding and stop absorption of calcium.


Iron content of foods can be boosted by cooking in a cast-iron skillet.




Promotes proper bone growth, necessary for proper functioning of the nerves and muscles, promotes absorption and metabolism of other minerals and helps convert blood sugar into energy.


Regulates body temperature, treats polio, prevents tooth decay, treats depression.


Seafood, whole grains, dark green vegetables, molasses, and nuts.



400 mg


Taking it with milk--vitamin D binds with magnesium and carries it out of the body.

Some studies have shown it helps keep calcium and phosphorus from solidifying into stones in the urinary tract.

Pantothenic Acid



Acts as a co-enzyme in metabolism of carbohydrates, protein, and fat. Aids in release of energy from food, helps synthesize numerous body materials.


Alleviates stress, stimulates wound healing and treats fatigue.

Bleu cheese, brewer's yeast, corn, eggs, lentils, liver, lobster, meat, peanuts, soybeans, sunflower seeds, wheat germ, and whole grain products.




10 mg

Don't exceed the recommended dose if you're pregnant or nursing. Enormous megadoses of 10 to 20 grams a day can cause diarrhea and water retention.


It's said that a cream containing B5 applied to burns, cuts or abrasions helps them heal faster.

Pyroxidine (B-6)

helps normal brain function, promotes normal red blood cell formation, maintains balance among body fluids, regulates secretion of water, helps in energy production and resistance to stress, acts as a so-enzyme in carbohydrate, protein and fat metabolism.

Treats PMS, treats depression when used with oral contraceptives, relieves morning sickness, cures migraines, relieves nausea, prevents tooth decay, cures carpal tunnel syndrome.

Avocados, bananas, bran, brewer's yeast, carrots, whole wheat flour, hazelnuts, lentils, rice, salmon, shrimp, soybeans, sunflower seeds, tuna and wheat germ.




2 mg


Large doses taken for several months can cause nerve damage.




Promotes normal absorption of vitamins, essential for synthesis of nucleic acid (which controls formation of cell proteins), aids growth and development of the reproductive organs.


Promotes healing of wounds, treats infertility, and lessens the duration of cold symptoms


Sunflower seeds, seafood, organ meats, mushrooms, brewer's yeast, soybeans.



15 mg

High doses of zinc can interfere with the body's ability to metabolize iron.

The body contains about 1.8 mg of zinc.

A balanced diet will ensure that you are getting all the essential nutrients you need for your mental and physical health. The following tells you where to find various nutrients from natural sources:

  • Bioflavonoids: Found in citrus pulp and rind. Herbal sources: buckwheat greens, blue-green algae, elderberries, hawthorn fruits, rose hips, horsetail, and shepherd's purse.
  • Boron: Found in organic fruits, vegetables, and nuts. Herbal sources: all organic weeds including chickweed, purslane, nettles, dandelion, and yellow dock.
  • Calcium: Found in milk and dairy products, leafy greens, broccoli, clams, oysters, almonds, walnuts, sunflower seeds, sesame seeds (e.g., tahini), legumes, tofu, softened bones of canned fish (sardines, mackerel, salmon), seaweed, whole grains, whey, and shellfish. Herbal sources: valerian, kelp, nettles, horsetail, peppermint, sage, uva-ursi, yellow dock, chickweed, red clover, oatstraw, parsley, black currant leaf, raspberry leaf, plantain leaf/seed, borage, dandelion leaf, amaranth leaves, and lamb's-quarter. Depleted by coffee, sugar, salt, alcohol, cortisone enemas, and too much phosphorus.
  • Carotenes: Found in carrots, cabbage, winter squash, sweet potatoes, dark leafy greens, apricots, spirulina, and seaweeds. Herbal sources: peppermint, yellow dock, uva-ursi, parsley, alfalfa, raspberry leaf, nettles, dandelion greens, kelp, green onions, violet leaves, cayenne, paprika, lamb's-quarter, sage, peppermint, chickweed, horsetail, black cohosh, and rose hips.
  • Chromium: Found in barley grass, bee pollen, prunes, nuts, mushrooms, liver, beets, and whole wheat. Herbal sources: oatstraw, nettles, red clover, catnip, dulse, wild yam, yarrow, horsetail, black cohosh, licorice, echinacea, valerian, and sarsaparilla. Depleted by white sugar.
  • Copper: Found in liver, shellfish, nuts, legumes, water, organically grown grains, leafy greens, seaweeds, and bittersweet chocolate. Herbal sources: skullcap, sage, horsetail, and chickweed.
  • Essential fatty acids (EFAs), including GLA, omega-6, and omega-3: Found in safflower oil and wheat germ oil. Herbal sources: all wild plants contain EFAs. Commercial sources: flaxseed oil, evening primrose, black currant, and borage.
  • Folic acid (B factor): Found in liver, eggs, leafy greens, yeast, legumes, whole grains, nuts, fruits (bananas, orange juice, grapefruit juice), and other vegetables (broccoli, spinach, asparagus, Brussels sprouts). Herbal sources: nettles, alfalfa, parsley, sage, catnip, peppermint, plantain, comfrey leaves, and chickweed.
  • Iron: (Heme iron is easily absorbed by the body; nonheme iron not as easily absorbed so should be taken with vitamin C.) Heme iron is found in liver, meat, and poultry; nonheme iron is found in dried fruit, seeds, almonds, cashews, enriched and whole grains, legumes, and green leafy vegetables. Herbal sources: chickweed, kelp, burdock, catnip, horsetail, althea root, milk thistle seed, uva-ursi, dandelion leaf/root, yellow dock root, dong quai, black cohosh, echinacea, plantain leaves, sarsaparilla, nettles, peppermint, licorice, valerian, and fenugreek. Depleted by coffee, black tea, enemas, alcohol, aspirin, carbonated drinks, lack of protein, and too much dairy.
  • Magnesium: Found in leafy greens, seaweeds, nuts, whole grains, yogurt, cheese, potatoes, corn, peas, and squash. Herbal sources: oatstraw, licorice, kelp, nettles, dulse, burdock, chickweed, althea root, horsetail, sage, raspberry leaf, red clover, valerian, yellow dock, dandelion, carrot tops, parsley, and evening primrose. Depleted by alcohol, chemical diuretics, enemas, antibiotics, and excessive fat intake.
  • Manganese: Found in seaweeds and any leaf or seed from a plant grown in healthy soil. Herbal sources: raspberry leaf, uva-ursi, chickweed, milk thistle, yellow dock, ginseng, wild yam, hops, catnip, echinacea, horsetail, kelp, nettles, and dandelion.
  • Molybdenum: Found in organically raised dairy products, legumes, grains, and leafy greens. Herbal sources: nettles, dandelion greens, sage, oatstraw, fenugreek, raspberry leaf, red clover, horsetail, chickweed, and seaweeds.
  • Niacin (B factor): Found in grains, meats, nuts, and especially asparagus, spirulina, cabbage, and bee pollen. Herbal sources: hops, raspberry leaf, red clover, slippery elm, echinacea, licorice, rose hips, nettles, alfalfa, and parsley.
  • Nickel: Found in chocolate, nuts, dried beans, and cereals. Herbal sources: alfalfa, red clover, oatstraw, and fenugreek.
  • Phosphorus: Found in whole grains, seeds, and nuts. Herbal sources: peppermint, yellow dock, milk thistle, fennel, hops, chickweed, nettles, dandelion, parsley, dulse, and red clover. Depleted by antacids.
  • Potassium: Found in celery, cabbage, peas, parsley, broccoli, peppers, carrots, potato skins, eggplant, whole grains, pears, citrus, and seaweeds. Herbal sources: sage, catnip, hops, dulse, peppermint, skullcap, kelp, red clover, horsetail, nettles, borage, and plantain. Depleted by coffee, sugar, salt, alcohol, enemas, vomiting, diarrhea, chemical diuretics, and dieting.
  • Pyridoxine (vitamin B6): Found in baked potato with skin, broccoli, prunes, bananas, dried beans and lentils, and all meats, poultry, and fish.
  • Riboflavin (vitamin B2): Found in beans, greens, onions, seaweeds, spirulina, dairy products, and mushrooms. Herbal sources: peppermint, alfalfa, parsley, echinacea, yellow dock, hops, dandelion, ginseng, dulse, kelp, and fenugreek.
  • Selenium: Found in dairy products, seaweeds, grains, garlic, liver, kidneys, fish, and shellfish. Herbal sources: catnip, milk thistle, valerian, dulse, black cohosh, ginseng, uva-ursi, hops, echinacea, kelp, raspberry leaf, rose buds and hips, hawthorn berries, fenugreek, sarsaparilla, and yellow dock.
  • Silicon: Found in unrefined grains, root vegetables, spinach, and leeks. Herbal sources: horsetail, dulse, echinacea, corn silk, burdock, oatstraw, licorice, chickweed, uva-ursi, and sarsaparilla.
  • Sulfur: Found in eggs, dairy products, plants of the cabbage family, onions, garlic, parsley, and watercress. Herbal sources: nettles, sage, plantain, and horsetail.
  • Thiamine (vitamin B1): Found in asparagus, cauliflower, cabbage, kale, spirulina, seaweeds, and citrus. Herbal sources: peppermint, burdock, sage, yellow dock, alfalfa, red clover, fenugreek, raspberry leaf, nettles, catnip, watercress, yarrow, brier, and rose buds and hips.
  • Vitamin A/beta-carotene: Found in liver, fish oils, egg yolk, whole milk, butter; beta-carotene in leafy greens and yellow and orange vegetables and fruits. Depleted by coffee, alcohol, cortisone, mineral oil, fluorescent lights, liver "cleansing," excessive intake of iron, and lack of protein.
  • Vitamin B6: Found in meats, poultry, fish, nuts, liver, bananas, avocados, grapes, pears, egg yolk, whole grains, and legumes. Depleted by coffee, alcohol, tobacco, sugar, raw oysters, and birth control pills.
  • Vitamin B12: Found in meats, dairy products, eggs, liver, and fish. Depleted by coffee, alcohol, tobacco, sugar, raw oysters, and birth control pills.
  • Vitamin C: Found in citrus fruits, broccoli, green peppers, strawberries, cabbage, tomatoes, cantaloupe, potatoes, and leafy greens. Herbal sources: rose hips, yellow dock root, raspberry leaf, red clover, hops, nettles, pine needles, dandelion greens, alfalfa, echinacea, skullcap, parsley, cayenne, and paprika. Depleted by antibiotics, aspirin and other pain relievers, coffee, stress, aging, smoking, baking soda, and high fever.
  • Vitamin D: Found in fortified milk, butter, leafy green vegetables, egg yolk, fish oils, butter, liver, skin exposure to sunlight, and shrimp. Herbal sources: none—not found in plants. Depleted by mineral oil used on the skin, frequent baths, and sunscreens with SPF 8 or higher.
  • Vitamin E: Found in nuts, seeds, whole grains, fish-liver oils, fresh leafy greens, kale, cabbage, and asparagus. Herbal sources: alfalfa, rose hips, nettles, dong quai, watercress, dandelion, seaweeds, and wild seeds. Depleted by mineral oil and sulfates.
  • Vitamin K: Found in leafy greens, corn and soybean oils, liver, cereals, dairy products, meats, fruits, egg yolk, and blackstrap molasses. Herbal sources: nettles, alfalfa, kelp, and green tea. Depleted by x-rays, radiation, air pollution, enemas, frozen foods, antibiotics, rancid fats, and aspirin.
  • Zinc: Found in oysters, seafood, meats, liver, eggs, whole grains, wheat germ, pumpkin seeds, and spirulina. Herbal sources: skullcap, sage, wild yam, chickweed, echinacea, nettles, dulse, milk thistle, and sarsaparilla. Depleted by alcohol and air pollution.

Always consult with your doctor before beginning any new diet or exercise program, especially if you have pre-existing conditions.

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