VITAMIN B1 FACTS.

The proper functioning of the body's metabolic system

Converting carbohydrates to glucose

Promoting cell growth, reproduction and division

RNA and DNA synthesis

Protecting the body from cardiovascular disease

Strengthening the immune system

Maintaining and enhancing the function of the nervous system

Helping the digestive system to work properly

Maintaining healthy muscle tone and skin

Reducing the risk of certain types of cancer, especially pancreatic

cancer

Fighting depression, anxiety and stress

Improving memory

Sources of vitamin b1

Organ meats such as liver, heart and kidney

Wheat germ

Enriched fortified cereal

Eggs

Berries

Nuts

Asparagus

Mushrooms

Dark green leafy vegetables

Brussels sprouts

Tomatoes

Eggplant

Legumes

Tuna fish

Sunflower seeds

Vitamin B2 Facts
It is needed for converting carbohydrates to energy, red blood
cell formation, growth and cell respiration.
Foods that are a good source of vitamin B2 include:
Milk
Meat
Mushrooms
Liver
Dark green leafy vegetables
Enriched fortified cereals, breads and pastas

Iodine
Iodine is a mineral found in some foods. The body needs iodine
to make thyroid hormones. These hormones control the
body's metabolism and many other important functions. The
body also needs thyroid hormones for proper bone and brain
development during pregnancy and infancy. Getting enough
iodine is important for everyone, especially infants and women
who are pregnant.
What foods provide iodine?

Iodine is found naturally in some foods and is also added to salt

that is labeled as "iodized". You can get recommended amounts
of iodine by eating a variety of foods, including the following:
Fish (such as cod and tuna), seaweed, shrimp, and other
seafood, which are generally rich in iodine.
Dairy products (such as milk, yogurt, and cheese) and
products made from grains (like breads and cereals),
which are the major sources of iodine in American diets.
Fruits and vegetables, which contain iodine, although the
amount depends on the iodine in the soil where they grew
and in any fertilizer that was used.
Iodized salt, which is readily available in the United States
and many other countries. Processed foods, however, such
as canned soups, almost never contain iodized salt.
Iodine deficiency is uncommon in the United States and
Canada. People who don't get enough iodine cannot make
sufficient amounts of thyroid hormone. This can cause many
problems. In pregnant women, severe iodine deficiency can
permanently harm the fetus by causing stunted growth, mental
retardation, and delayed sexual development. Less severe
iodine deficiency can cause lower-than-average IQ in infants
and children and decrease adults' ability to work and think
clearly. Goiter, an enlarged thyroid gland, is often the first
visible sign of iodine deficiency.
Zinc

Introduction

See QuickFacts for easy-to-read facts about Zinc.

Zinc is an essential mineral that is naturally present in some

foods, added to others, and available as a dietary supplement.
Zinc is also found in many cold lozenges and some over-thecounter drugs sold as cold remedies.
Zinc is involved in numerous aspects of cellular metabolism. It
is required for the catalytic activity of approximately 100
enzymes [1,2] and it plays a role in immune function [3,4],
protein synthesis [4], wound healing [5], DNA synthesis [2,4],
and cell division [4]. Zinc also supports normal growth and

development during pregnancy, childhood, and adolescence [68] and is required for proper sense of taste and smell [9]. A
daily intake of zinc is required to maintain a steady state
because the body has no specialized zinc storage system [10].

Sources of Zinc
Food
A wide variety of foods contain zinc (Table 2) [2]. Oysters
contain more zinc per serving than any other food, but red
meat and poultry provide the majority of zinc in the American
diet. Other good food sources include beans, nuts, certain types
of seafood (such as crab and lobster), whole grains, fortified
breakfast cereals, and dairy products [2,11].
Phytateswhich are present in whole-grain breads, cereals,
legumes, and other foodsbind zinc and inhibit its absorption
[2,12,13]. Thus, the bioavailability of zinc from grains and plant
foods is lower than that from animal foods, although many
grain- and plant-based foods are still good sources of zinc [2].
Vitamin C

Vitamin C, also known as ascorbic acid, is a watersoluble nutrient found in some foods. In the body, it acts as
an antioxidant, helping to protect cells from the damage caused
by free radicals. Free radicals are compounds formed when our
bodies convert the food we eat into energy. People are also
exposed to free radicals in the environment from cigarette
smoke, air pollution, and ultraviolet light from the sun.
The body also needs vitamin C to make collagen, a protein
required to help wounds heal. In addition, vitamin C improves
the absorption of iron from plant-based foods and helps
the immune system work properly to protect the body from
disease.
What foods provide vitamin C?
Fruits and vegetables are the best sources of vitamin C. You can
get recommended amounts of vitamin C by eating a variety of
foods including the following:

 Citrus fruits (such as oranges and grapefruit) and their

juices, as well as red and green pepper and kiwifruit,
which have a lot of vitamin C.
Other fruits and vegetablessuch as broccoli,
strawberries, cantaloupe, baked potatoes, and tomatoes
which also have vitamin C.
Some foods and beverages that are fortified with vitamin
C. To find out if vitamin C has been added to a food
product, check the product labels.
The vitamin C content of food may be reduced by prolonged
storage and by cooking. Steaming or microwaving may lessen
cooking losses. Fortunately, many of the best food sources of
vitamin C, such as fruits and vegetables, are usually eaten raw.