Below is a chart of different nutrients with information about each one. Feel free to browse the entire list, or if you are looking for information on a particular nutrient, select it from the list below. -- select a nutrient -- Vitamin A Beta Carotene Vitamin D Vitamin E Thiamin (B-1) Riboflavin (B-2) Niacin Pantothenic Acid (B-5) Pyridoxine (B-6) Cobalamin (B-12) Folic Acid Biotin Vitamin C Calcium Phosphorus Magnesium Iron Zinc Iodine Copper Manganese Selenium Chromium Molybdenum Nutrient Functions Additional Info. Vitamin A BACK Vitamin A helps promote vision, growth, and bone development. Vitamin A is good for healthy skin, and the mucous membranes that protect the body's organs. Most of your organs require vitamin A for proper functioning, especially the immune system. Vitamin A is often closely associated with protective effects in skin disorders and cancer. However, too much too frequently can be toxic. Chronic high intake by young women in child bearing years may cause birth defects in their future children. Beta Carotene (provitamin A) BACK Beta Carotene is a lipid soluble antioxidant. It may reduce the chances of heart disease, cataracts, and certain types of cancer. Some studies show a reversal of precancerous conditions in certain types of malignancies (eg. leukoplakia). Vitamin D BACK Vitamin D promotes strong bone & tooth development by stimulating calcium and phosphorous absorption.. Some scientists believe that vitamin D may have other non-calcium related functions, but as yet do not know what they are. Vitamin E BACK Vitamin E is an antioxidant; and thus protects your body's cells and unsaturated fatty acids. It maintains normal red blood cells. Taking vitamin E daily can decrease your chances of heart disease. Thiamin (B-1) BACK This nutrient helps your body's carbohydrate metabolism. You need thiamin to maintain normal nerve function. It may affect brain functioning. Seniors suffer with their mental ability when they have a low intake of thiamin. This vitamin is considered non-toxic. Riboflavin (B-2) BACK Riboflavin takes an active role in the metabolism, aiding in the conversion of food to energy. It also assists in the formation of red blood cells. Some studies are linking depression to low levels of riboflavin in the blood. Niacin BACK Niacin helps to break down carbohydrates, fats and proteins into usable energy. It also helps maintain healthy skin, and plays some role in blood sugar control. Very large daily doses have been prescribed by doctors to reduce LDL cholesterol, and increase HDL cholesterol. Time release niacin supplements are associated with liver damage. Pantothenic Acid (B-5) BACK Pantothenic Acid assists in producing energy from foods (fats in particular). As food is processed, it loses Pantothenic Acid. You can lose as much as 70% in frozen meat, 80% in canned legumes, 35% in dairy products, and 50% or more in refined grains. Pyridoxine (B-6) BACK Pyridoxine is involved in the production of hormones & red blood cells. It is also important to the proper functioning of the nervous system, immune system, and protein metabolism. If you have increased levels of homocysteine in your blood (a risk factor for cardiovascular disease), you can reduce these levels to normal by taking at least 2 mg of vitamin B6 a day. Cobalamin (B-12) BACK This nutrient is required for the normal production & growth of red blood cells, and for DNA synthesis. It also is important for carbohydrate, fat, and some protein metabolism. If you have increased levels of homocysteine in your blood (a risk factor for cardiovascular disease), you can reduce these levels to normal by taking at least 6 mcg of vitamin B12 a day. Folic Acid BACK Very similar in function to Cobalamin (B-12). They both work together and have the same functions. When taken adequately during the reproductive years, it is associated with a reduced incidence of neural tube defects (including spina bifida and anencephaly). Biotin BACK This nutrient plays a role in the synthesis of fats & proteins, and carbohydrate metabolism. Biotin deficiencies are related to metabolic disorders (but don't worry, biotin deficiency is rare). Vitamin C BACK This vitamin is essential to the formation of connective tissue, bones, and teeth. It also plays an important role in wound healing and gum tissue health. It assists in the breakdown of fats, and enhances iron absorption. It is an antioxidant. Vitamin C is associated with the prevention of cancer and protection against heart disease. It may protect against certain cancers by detoxifying carcinogens or enhancing immune function and blocking the cancer process. It is considered non-toxic, however megadoses may produce nausea or diarrhea, caused by unabsorbed amounts passing through the intestine. Calcium BACK Calcium forms strong bone and teeth, stimulates the clotting of blood after injury, and is required for normal nerve and muscle activity. There is an indication, from population surveys in different countries, that adequate calcium intakes may reduce the risk of colon cancer. Adequate amounts may also reduce blood pressure in those who are sensitive to salt consumption. Phosphorous BACK Phosphorous regulates the energy release from foods, and is a component of ATP, the body's major energy source, and DNA, a genetic material. Along with calcium, phosphorous forms bones and teeth. Phosphorous has been shown to decrease lead absorption and is abundant in many types of food. Magnesium BACK This mineral is involved in energy metabolism (ATP) and DNA, a genetic material. Magnesium is also required for normal muscle and nerve activity. The adequate intake of magnesium may help to control blood pressure, while low levels of magnesium has been found in those who have migraines. The functional significance of magnesium in bone has yet to be determined, even though that's where sixty percent of the body's magnesium is located. Iron BACK Iron is an essential part of hemoglobin (the part of the red blood cell that carries oxygen). It is also involved in energy metabolism. Anemia develops from iron deficiency, and it is a major problem around the world. It most commonly occurs in young children, pregnant women, and the elderly. Zinc BACK Zinc is an important part of growth and development. It affects many of the body's major functions, including: protein synthesis & digestion, wound healing, healthy bones, and the synthesis of DNA. It moderates the functions of the immune system, and is a major component in the antioxidant enzyme systems of your body. The elderly are at risk of zinc deficiency because as we get older our ability to absorb & utilize zinc decreases. In the U.S., the mean intake of zinc by the elderly is 2/3 of what it should be. Iodine BACK Iodine is a part of the thyroid hormone, and as a part of that hormone it helps regulate growth, development, and energy metabolism. Major sources of iodine include seafoods (shellfish, fish & seaweed), and in certain countries, salt. If your diet does not include salt or seafood, iodine supplements would be in order. Copper BACK Copper is part of an antioxidant enzyme. It affects many of the body's functions, including: iron metabolism, the nervous system, bone health, and protein synthesis. It also affects pigments in the skin, eyes, and hair. Copper may also play a role in the body's thermal regulation, cholesterol metabolism, glucose metabolism, as well as immune & cardiac functions. Manganese BACK Required for the normal development of your bones and connective tissues. It is part of an enzyme that is involved in the breaking down of carbohydrates, and the synthesis of fatty acids. A manganese deficiency may contribute to poor bone health, increasing your chances of osteoporosis. Selenium BACK Selenium is part of an enzyme system, and acts as an antioxidant. Selenium is also important to the metabolism of thyroid hormones. Chromium BACK It affects many of the body's metabolisms, including: glucose, carbohydrate, lipid, and protein metabolism. If your diet is high in simple sugars, or you are prone to physical trauma or infection, your diet may be in need of Chromium. In some individuals it increases the concentration of HDL cholesterol. Molybdenum BACK Molybdenum is an essential nutrient for many of your body's enzymes. Molybdenum may affect the metabolism of one type of hormone-glucocorticoid. Use the AMAZON Search to find items relating to nutrition or other categories. Search: Books Popular Music Classical Music Video Enter keywords...