Vitamine
Minerals
Name that Vitamin Source
Name that mineral source
Name # of servings
51 +
100
Absorption and metabolism of calcium and phosphorus healthy bones
Vitamin D
100
Thyroid Gland function, growth, metabolism
Iodine
100
Vitamin K
- Liver - Green leafy veggies - Egg yolk - Cheese
100
Sodium
All most every food
100
Female Milk & Alternatives
3
200
Protein, fat and carbohydrate metabolism nervous system function appetite and digestive system function
Vitamin B3 (Niacin)
200
nerve function, muscle contraction, heart function
potassium
200
Vitamin A
-Liver - Spinach -leafy green & yellow veggies -Yellow Fruit -Fish liver oils -Egg yolk - Butter - Cream -Whole Milk
200
Zinc
-Meat -Poultry -Whole grains -Dried peas 7 beans -Eggs
200
Male Veggies and fruit
7
300
Formation of RBC cells, intestinal function, proteinmetaoblism
Folic acid
300
Formation of teeth, bones, blood clotting, muscle contraction, heart function and nerve function
Calcium
300
Vitamin B3
-meat -Pork -Liver -Fish -Peanuts -Breads & cereals -Green Veggies -Dairy products
300
Potassium
-Fruit -Veggies -Cereals -Meats -Dried peas & Beans
300
Male Meat & Alternatives
3
400
Growth vision healthy hair,skin and mucous membranes resistance to infection
Vitamin A
400
Growth process, healing process, immune system
Zinc
400
Vitamin D
-Fish liver oils - Milk -Butter -Liver -Exposure to sun
400
Phosphorus
-Meat -Fish -Poultry -Milk & Milk products - Nuts - Egg Yolk -Dried peas & Beans
400
Female Grain products
6
500
Formation of substance that holds tissue together healthy blood vessels,skin,gums,bones and teeth, wound healing prevention of bleeding resistance to infection.
Vitamin C (Ascorbic acid)
500
Formation of bones and teeth use of proteins, fats and carbohydrates nerve and muscle function
Phosphorus
500
Folic Acid
-Liver -Meats -Fish -Poultry -Leafy Green Veggies -Whole grains
500
Calcium
-Milk & milk Products -Leafy green veggies -Whole grain -Egg Yolk Dried peas and nuts
500
Male Grain products
7
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