VITAMIN CWhy do I need it?Acts as an antioxidantBoosts immune system“Recharges” enzymes for body’s chemical reactionsEnhances absorption of iron, copper, and chromium

Where can I get it?Citrus fruits, peppers, broccoli, strawberries, peas, cantaloupe, tomatoes, mangoNot stored in the body so must be consumed every day!Need 75I90

mg/day (about amount in an orange); supplements rarely necessary

Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to

VITAMIN EWhy do I need it?Protects cell membranesAntioxidantMay lower risk of cancerProtects eyes from cataractsMaintains heart health

Where can I get it?Vegetable oil, nuts, seeds, spinach, tomatoes, pumpkin, broccoli, sweet potatoes

Sourced from: McGuire, M. and Beerman, K.

SODIUMWhy do I need it?Electrolyte that maintains fluid balanceNerve functionMuscle contraction

Why should I limit it?Overconsumption raises blood pressureCan increase risk of heart disease and stroke

What foods should I eat?LIMIT processed meats, soy sauce, chips, packaged foods, fast foods, table saltShould increase consumption of fresh fruits and vegetablesShould consume no more than 1500 mg/dayImportant for athletes (lost in sweat)

Sourced from: McGuire, M. and Beerman, K.

IRONWhy do I need it?Carries oxygen and carbon dioxide on red blood cellsNeeded for energy metabolismHelps antioxidants that protect DNA, cells, and proteinsHelps metabolize drugs and remove toxins from the body

Where can I get it?Beef, poultry, shellfish, spinach, mushrooms, legumes (chickpeas, white beans, lentils)Eat with vitamin CG it helps

enhance iron absorption! Vitamin C can be found in tomatoes, citrus, peppers, broccoli, and juice.Iron supplements are available. Consult your medical provider before taking them.

Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to

CALCIUMWhy do I need it?Maintains bone and dental healthBlood clotting after injuryMuscle contractionsNerve impulses and vision

Helps regulates blood sugarMay reduce heart disease, cancer, and obesity

Where can I get it?Milk, yogurt, cheese, fortified cereals, spinach, tofu, salmonPair with good sources of

vitamin D, to maximize absorption.

Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to Food

VITAMIN B12

Why do I need it?Helps make ATP which is energy!Prevents folate deficiency

Where can I get it?Shellfish, fish, beef, poultry, yogurt, cottage cheese, fortified cerealsVegans and possibly vegetarians should talk to their medical provider about taking a supplement and/or try to eat foods fortified with vitamin B12.

Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to Food

POTASSIUMWhy do I need it?Important electrolyte that maintains fluid balance (works opposite to sodium)Muscle and nerve functionEnergy metabolismCan decrease blood pressure

Where can I get it?Most fruits and veggies.Potatoes, sweet potatoes, seafood, dairy products, meat, bananas, beans, lentils, dried fruitAthletes should consume a beverage with potassium and sodium during intense exercise lasting more than one hour

Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to Food

VITAMIN DWhy do I need it?Regulates calcium in the blood, needed for muscle contraction and nerve functionCauses immature cells to matureMay prevent certain cancers (colon, breast, skin, prostate)

Where can I get it?The best source is the sun! Your body produces vitamin D when the skin is exposed to UV light. 10G15 min in the summer and 20G25 min in the winter is all you need.

Fortified milk, fortified cereals, egg yolks, tuna, halibut, salmon, fortified orange juice, mushrooms

Sourced from: McGuire, M. and Beerman, K.