The No Nonsense List Of Vitamins And Minerals 2.0

list of vitamins and mineralsBecause I want to make nobsbb the complete resource when it comes to training and nutrition, a complete list of vitamins and minerals shouldn’t miss from here.

For specific vitamins and minerals recommendations, see this page.

Without any longer chit-chat, let’s get straight into the list.

The Full List Of Vitamins And Minerals Explained

List Of Vitamins

Vitamin A – also known as Retinal, Retinoic Acid and Retinol

This is a fat-soluble vitamin that has plenty of functions in your body and the most important ones are: part of cell reproduction and also helps cells differentiate.

Getting enough vitamin A from your diet is a must because this vitamin is also an important component of a healthy sight.

It is also required for pregnant women because it stimulates development and growth of the baby.

Another function that vitamin A has is in development of ovaries, placenta and sperm, making it an important component of the reproduction processes.

Sources of vitamin A

  • Blueberries
  • Prunes
  • Eggs
  • Dairy
  • Fish
  • Yellow fruits
  • Vegetables

Vitamin B1 – also known as Thiamin

This vitamin is a water soluble vitamin required for protein, carbohydrate and fat breakdown.

It is essential in the formation of ATP also known as adenosine triphosphate and proper nerve cell function.

Sources Of Vitamin B1

  • Nuts
  • Legumes
  • Meat
  • Whole Grains

Vitamin B2 – also known as Riboflavin

This is a water soluble vitamin that helps with fat and amino acids processing along with activating the vitamin B6 and helping with the conversion of carbohydrate in usable energy called adenosing triphospate (ATP).

Sources Of Vitamin B2

  • Fish
  • Dairy
  • Eggs
  • Vegetables (mostly green)

Vitamin B3 – also known as Niacin

This vitamin is necessary for energy release from protein, carbohydrates and fats.

It is also very important in maintaining a proper function of nervous system, maintaining a healthy skin and also keeping a proper circulation.

Sources Of Vitamin B3

  • Nuts
  • Fish
  • Dairy
  • Meats

Vitamin B5 – also known as Pantothenic Acid

This vitamin plays an important role in energy release from fats and carbohydrates along with the important production of fats that are responsible for the modification of proteins shape.

Sources Of Vitamin B5

  • Beans
  • Fruits
  • Meats
  • Whole Grains
  • Poultry

Vitamin B6 – also known as Pyridoxal, Pyridoxine or Pyridoxamine

This is a water soluble vitamin and has an important role in antibody synthesis for the immune system.

It also helps with proper nerve function maintenance and protein digestion.

Sources Of Vitamin B6

  • Potatoes
  • Bananas
  • Meats
  • Fish
  • Green Vegetables

Vitamin B9 – also known as Folic Acid

This vitamin is necessary for growth and cell reproduction while helping with the formation of DNA and RNA required for protein synthesis.

Vitamin B9 is also important in cell regeneration, red blood cells and immune system cells.

Sources Of Vitamin B9

  • Offal Meats
  • Tea
  • Fermented Foods
  • Green Vegetables

Vitamin B12 – also known as Cyanocobalamin

This is a water soluble vitamin that is important for normal DNA replication, nerve cell activity and it acts synergistically with Vitamin B6 and folic acid for controlling your homocysteine levels.

It’s been said that having a too high level of homocysteine, can cause increased risk or stroke, osteoporosis and coronary disease.

Sources Of Vitamin B12

  • Dairy
  • Fish
  • Meats
  • Eggs

Vitamin C – also known as Ascorbic Acid

This important vitamin is a water soluble vitamin that has many important functions in your body.

The most important function is strengthening of the immune system.

Other important functions are: it is a good antioxidant, protects against heart disease, required for collagen formation, liver bile (if you drink, this is important).

Sources Of Vitamin C

  • Fruits
  • Tomatoes
  • Broccoli
  • Spinach
  • Sprouts
  • Red Peppers
  • Lemon

Vitamin D – also known as Calcitriol

This vitamin is a fat soluble vitamin that helps with normal calcium maintenance by increasing its absorption and reducing the urinary loss.

The summary is that vitamin D is required for healthy bones and teeth and you shouldn’t miss the opportunity for supplementation.

Sources Of Vitamin D

  • Eggs
  • Milk
  • Sunlight
  • Fatty fish

Vitamin E – also known as Alpha Tocopherol

This vitamin is essentially a great antioxidant that protects cell membranes from danger. 

The most important role of this vitamin is for glucose processing, reducing inflammation, cell division and connective tissue growth.

Sources Of Vitamin E

  • Avocado
  • Vegetables
  • Whole Grains
  • Seeds
  • Nuts
  • Eggs

Vitamin H – also known as Biotin

This vitamin is an important part of the B vitamin complex and it is a part of fatty acid synthesis, energy production and nervous system growth.

Sources Of Vitamin H

  • Dairy
  • Meat
  • Oats
  • Mushrooms
  • Nuts
  • Legumes

Vitamin K – also known as Menaquinone or Phylloquinone

This vitamin is required for blood coagulation, bone growth and calcium transport inside body.

Sources Of Vitamin K

  • Eggs
  • Leafy Vegetables
  • Oils (mainly polyunsaturated)
  • Seaweeds

List Of Minerals

Chlorine

This mineral along with sodium is essential for life and an important part for maintenance of nerve membranes, nutrient transport, absorption, blood pressure and volume.

Sources Of Chlorine

  • Salted Foods
  • Table Salt
  • Seafood
  • Pickled foods

Calcium

Calcium is the most abundant mineral in the body and helps with the formation of teeth and it’s required for nerve signals, blood cloth, muscle contraction, osteoporosis prevention, reducing the risk of cardiovascular disease and also lowering blood pressure.

Sources Of Calcium

  • Beans
  • Fish
  • Dairy
  • Seeds
  • Nuts
  • Green Vegetables

Chromium

This mineral is important in blood sugar stabilization, insulin utilization and also the synthesis of cholesterol and fatty acids.

Sources Of Chromium

  • Grapes
  • Beets
  • Raisins
  • Dairy
  • Meat
  • Fermented foods

Copper

This mineral is important for utilization and absorption of iron.

Deficiencies of copper are similar to those of iron and they are almost the same as in case of anemia.

Sources Of Copper

  • Molasses
  • Seafood
  • Meats
  • Legumes
  • Nuts
  • Green Vegetables
  • Whole Grains

Iodine

This mineral is essential for the function and development of thyroid gland. 

It is also an essential part of thyroxine which is one of the major thyroid hormone (these hormones are required for proper metabolism function).

Sources Of Iodine

  • Whole Grains
  • Fish
  • Seaweed
  • Shellfish
  • Iodised Salt

Iron

Essential for hemoglobin formation which is a blood component that carries oxygen through the body.

One of the symptoms of iron deficiency is tiredness because your body is deprived of oxygen.

Iron also helps with oxygen storage in muscle and by not having enough, ATP (adenosine triphosphate) cannot be properly synthesized.

Sources Of Iron

  • Legumes
  • Vegetables
  • Fruit
  • Eggs
  • Fish
  • Poultry

Magnesium

Another essential mineral, required for proper bone formation, protein formation, fatty acid formation, cell formation, activating vitamin B, blood clotting, ATP formation, muscle relaxation and also the production of insulin.

Sources Of Magnesium

  • Fish
  • Dairy
  • Meat
  • Fruits
  • Nuts
  • Beans
  • Green Vegetables

Manganese

This mineral is required for certain enzymes responsible for protein and fat metabolism.

It also supports blood sugar balance, immune system function and is involved in cellular energy production, reproduction and bone growth.

Sources Of Manganese

  • Nuts
  • Tea
  • Seeds
  • Eggs
  • Berries
  • Fruits
  • Whole Grains
  • Leafy Vegetables

Molybdenum

This mineral is required for some enzyme activity that is involved with catabolism.

Sources Of Molybdenum

  • Dairy
  • Meats
  • Legumes
  • Whole Grains
  • Dark Leafy Green Vegetables

Phosphorous

This mineral is generally combined with oxygen and known as phosphate.

Most of it can be found in bones but phospholipids (phosphate containing molecules) are important for lipoprotein particles and cell membranes such as cholesterol LDL and HDL.

Sources Of Phosphorous

  • Dairy
  • Eggs
  • Meats
  • Fermented Foods
  • Seeds
  • Whole Grains
  • Vegetables
  • Mushrooms

Potassium

This mineral is important for the regulation of blood pressure, water balance and acidity levels.

Sodium and potassium work together for the nervous system, helping it transmit messages and regulate general muscle contractions.

Potassium is also required for protein and carbohydrate metabolism.

Sources Of Potassium

  • Vegetables
  • Legumes
  • Seeds
  • Dairy
  • Meats
  • Fish
  • Whole Grains

Selenium

This mineral is mainly activating a enzyme named glutathione peroxidase which is an antioxidant that may help the body fight with cancer.

Selenium is also required for a proper immune system function and even if we are talking about non deficient people, taking supplements containing selenium has been found to stimulate white blood cells activity.

Selenium is also an important part of thyroid hormone activation.

Sources Of Selenium

  • Seeds
  • Whole Grains
  • Nuts
  • Fermented Foods
  • Shellfish
  • Fish

Sodium

This mineral along with bicarbonate and chloride helps maintaining a negative and positive balance of ions in our body tissues and fluids.

The main property of sodium is to hold water in every body tissue, it stimulates muscle contraction and adrenal glands.

High sodium intake is correlated with increased blood pressure.

Sources Of Sodium

  • Table Salt
  • Soy Products
  • Peppers
  • Fish
  • Fermented foods

Sulphur

This mineral is a component of some amino acids and it’s required for the formation of hormones.

Another important function it has, is to keep your energy levels stable through the day and important for skin, hair, muscles, digestion and absorption health.

Sources Of Sulphur

  • Vegetables
  • Beans
  • Fish
  • Dairy
  • Meats
  • Eggs

Zinc

This mineral is one of the most important minerals in your body because it contributes to many important functions and to over 300 enzymes that maintain fertility, repair wounds, synthesize protein, preserve vision, help with cell reproduction, immunity boost, protection against free radicals and many other smaller functions.

Sources Of Zinc

  • Fish
  • Eggs
  • Dairy
  • Meat
  • Whole Grains
  • Vegetables
  • Mushrooms

If you believe that this full list of vitamins and minerals can be of use to a friend of yours or you simply want to make people more aware of potential problems that come with vitamin and mineral deficiencies, I will appreciate sharing it.

As a side note

list of vitamins and minerals

You have two choices, either complete this list of vitamins and minerals from diet or beer

Cheers!

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