VitaminsFunction  Where Found Vitamin A  maintenance of normal vision and  butter, whole milk, egg yolks   mucous membranes Vitamin D  regulates calcium intake and pro-  liver, butter, whole milk   motes bone mineralization Vitamin E  maintains cell membranes and pro-  nuts, seeds, whole grains   motes healthy skin Vitamin K  needed by liver for formation of  cereals, dairy products, meats   blook-clotting factors Vitamin C  helps body fight against colds, may  citrus fruits, broccoli   lower risks for certain cancers Thiamin  important in energy metabolism  cereals Riboflavin  important in energy production  liver, milk Niacin  needed by hundreds of enzymes for  grain products, meat, poultry   energy metabolism Vitamin B6  needed by enzymes for amino acid  poultry, fish, grain products   metabolism Vitamin B12  important for recycling coenzymes  animal products   for metabolism Folic Acid  essential for DNA formation and nor-  liver, leafy vegetables   mal cell division Minerals Calcium  promotes skeletal growth, involved  milk   in muscle contraction Phosphorus  essential component of bone miner-  all protein-rich foods, (milk,   als and of DNA  meat, fish) Magnesium  necessary for muscular contractions  all unprocessed food (whole     seeds, legumes) Iron  essential for production of  meat, liver, beans   hemoglobin Zinc  unknown, involved in fighting infec-  animal products, especially   tion  meat Iodine  important for thyroid gland's hor-  iodized salt   mone synthesis Selenium  essential for enzymes catalyzing  seafoods, kidney, liver   hydrogen peroxide