Vitamins/Mineral food source

Vitamin/Mineral	Function in the body	Food sources
Vitamin A	Makes white blood cells. It is essential for vision, healthy skin and mucosa, teeth and bone development. Protects against infection	All yellow and orange fruits and vegetables, dark green leafy vegetables, alfafa, liver, oily fish, dairy products and egg yolks and red palm oil.
Thiamine vitamin B1	Important for energy metabolism, supports appetite and nervous system functions. Emotional stability/ prevents nervous disorder, and digestive disorder.	Whole-grain cereals, beans, meat, poultry and fish, milk, legumes and nuts.
Riboflavin vitamin B2	Important for energy metabolism, supports normal  vision, health and integrity of skin, stress/fatigue reliever, prevents personality disturbances.	Milk, yoghurt, meat, green leaves and whole-grain cereals, vegetables and fruits
Niacin Vitamin B3	Essential for energy metabolism, supports health and interity of skin, nervous and digestive systems.	Milk, fish, eggs, meat, poultry, peanuts, whole-grain cereal.
Vitamin B6	Facilitates metabolism and absorption of fats and proteins, helps to make red blood cells. Preventive for diabetes, depression, rheumatism, cancer, helps in RNA & DNA synthesis and antibody production.	Sweet potatoes, white beans, maize, avocados, cabbage, whole-grain cereals, seeds brazil nuts, walnuts, egg, leafy green vegetables, alfalfa, bananas, legumes, meat, fish and salmon.
Folate	Required for building new cells, especially red blood cells and gastrointestinal cells.	Liver, red meat, green leafy vegetable, mushrooms, fish oysters, legumes, groundnuts, oilseed, whole-grain cereals, egg yolks and avocados.
Vitamin B12	Important for new cell development and maintenance of the nerve cells.	Red meat, fish, poultry, seafood, sardines, cheese, eggs, milk, whole-grain cereals and seaweed.
Vitamin C	Helps the body to use calcium and other nutrients to build bones and blood vessels walls. Increases non-haem iron absorption. Increases resistance to infection and acts as an antioxidant. Important for protein metabolism.	Citrus fruits such as baobab, guava, oranges and lemons, cabbage, green leaves, tomatoes, sweet peppers, potatoes, yams and cooking plantains. Vitamins C is lost when food is cut up, reheated or left standing after cooking.
Vitamin E	Protects cells structures and facilitates resistance to diseases/ a powerful antioxidant.	Leafy vegetable, vegetable oils, peanuts, egg yolks dark green vegetables, nuts and seeds, whole-grain cereals.
Calcium	Builds strong teeth and bones. Aids heart and muscle functions, blood clotting and pressure and immune defenses.	Milk, cheese, yogurt, green leaves, shrimps, dried fish (with bone), buts, beans and peas, softbone.
Iodine	Ensures the development and proper functioning of the brain and the nervous system, cell replication, protein synthesis, cellular energy metabolism.	Fish, seafood, milk and salt with iodine.
Iron	Transports oxygen to the blood, eliminates old red blood cells and builds new cells.	Red meat, poultry, liver, fish, seafood, eggs, peanuts, beans, some cereal, green leafy vegetable, seeds, whole-grains cereals,dried fruits and alfalfa.
Magnesium	Strengthens the muscles and is important for proper functioning of the nervous system. Involved in bone development and teeth maintenance, protein synthesis, enzyme activation.	Cereals, dark green vegetables, seeds, whole-grain cereals, dried fruit and alfalfa.
Selenium	Prevents impairment of the heart muscle, important in iodine metabolism. A powerful anti-oxidant.	Seafood, liver, meat carrots, onions, milk, garlic, alfalfa, mushrooms and whole-grain cereals.
Zinc	Reinforces the immune system, facilitates digestion and transports vitamin A, an anti-oxidant.	Meat, chicken, fish, cereals, leafy green vegetable, seafood, oysters, nuts, pumpkin seeds, milk, liver, whole-grain, cereals, egg yolks, garlic and legumes
Inositol	Found in high concentrations in the human brain, stomach, kidney, spleen and liver. Controls cholesterol level, mild inhibitory effect on cancer, used with vitamin E to treat nerve damage in certain forms of muscular dystrophy.	Liver (beef, chicken),kidney (beef) heart (beef, chicken) brewers yeast, sunflower seeds, peanuts (raw).
PANTOTHENIC ACID	Prevents lowered resistance to infection. Helps immune system (antibody production). Prevents stress, fatigue and muscle cramps.	Liver, egg yolk, legumes, whole-grain, cereals, mushrooms, avocado pear.