Vitamins and minerals are essential nutrients that our bodies need to function properly. Vitamins are organic compounds that must be obtained through our diets and help with growth, development, cell maintenance and energy production. There are two types of vitamins - fat soluble (A, D, E, K) and water soluble (the B vitamins and C). Minerals like calcium, iron and magnesium are also important for building bones and tissues, blood health, muscle function and many biochemical reactions. The document provides information on the roles and food sources of various vitamins and minerals.

1. Vitamins & Minerals

2. Vitamins
Vitamins &
Minerals
A vitamin is an organic compound and a vital nutrient that we need in limited
amounts. It must be obtained through the diet. For the most part, vitamins are
obtained with food, but a few are obtained by other means.

3. Vitamins
Vitamins &
Minerals
Vitamins are essential for our normal growth and development. Vitamins have
diverse biochemical functions. Vitamins are classified by
their biological and chemical activity, not their structure.

4. Vitamins
Vitamins &
Minerals
Once growth and development are completed, vitamins remain essential nutrients for
the healthy maintenance of the cells, tissues, and organs that make up our body; they
also enable us to efficiently use chemical energy provided by the food we eat.

5. Vitamin A
Vitamins &
Minerals
Vitamin A is essential for good health. It promotes growth, the immune system,
reproduction, and vision.

6. Sources of Vitamin A
Vitamins &
Minerals
Carrots Pumpkin Leafy Vegetables Fish
Mangoes Papaya Melon Milk

7. Vitamin B
Vitamins &
Minerals
There are eight B-group vitamins, which are essential for bodily functions such as energy
production and making red blood cells and also help the body metabolize fats and protein.
B complex vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the
nervous system function properly.

8. Vitamin B1
Vitamins &
Minerals
Vitamin B1, also called thiamine or thiamin, is one of the eight B vitamins. It is sometimes
called an "anti-stress" vitamin because it may strengthen the immune system and improve
the body's ability to withstand stressful conditions. It is named B1 because it was the first
B vitamin discovered.

9. Sources of Vitamin B1
Vitamins &
Minerals
Egg Cauliflower Flax Seeds Potato
Fortified Bread Cereals Lean Meat Milk

10. Vitamin B2
Vitamins &
Minerals
Vitamin B2, also called riboflavin, is one of 8 B vitamins. In addition to producing
energy for the body, riboflavin works as an antioxidant, fighting damaging particles
in the body known as free radicals.

11. Sources of Vitamin B2
Vitamins &
Minerals
Nuts Squash Lean Meat Milk
Egg Tomatoes Cabbage Cereals

12. Vitamin B3
Vitamins &
Minerals
Vitamin B3 is one of 8 B vitamins. It is also known as niacin. Niacin also helps the body
make various stress-related hormones in the adrenal glands and other parts of the body.
Niacin helps improve circulation, and it has been shown to suppress inflammation.

13. Sources of Vitamin B3
Vitamins &
Minerals
Egg Poultry Fish
Dairy Products Lean Meat Nuts

14. Vitamin B5
Vitamins &
Minerals
Vitamin B5, also known as Pantothenic Acid, ensures good health and proper functioning
of all the organ systems. It performs a wide variety of functions in our body, including the
production of neurotransmitters in the brain, the fabrication of steroids, and the extraction
of fats, proteins and other vital nutrients from food.

15. Sources of Vitamin B5
Vitamins &
Minerals
Avocado Yogurt Sweet Potato Broccoli
Eggs Cauliflower Mushrooms Corn

16. Vitamin B6
Vitamins &
Minerals
Vitamin B6 helps maintain healthy brain function. It plays a key role in synthesizing
antibodies that are needed to fight various diseases. It helps in maintaining normal nerve
function. It also assists normal nerve cell communication. The vitamin helps in forming red
blood cells. It helps in breaking down and digesting proteins.

17. Sources of Vitamin B6
Vitamins &
Minerals
Nuts Beans Fish
Eggs Meat Cereals

18. Vitamin B7
Vitamins &
Minerals
Vitamin B7 or Biotin is a natural nutritional supplement. Vitamin B7 helps in the growth and
replication of cells. It provides numerous benefits including maintaining good metabolic activity,
tissue maintenance, weight loss, heart problems, synthesis of vital components, and treating
any kind of variations associated with blood sugar levels in the body.

19. Sources of Vitamin B7
Vitamins &
Minerals
Almonds Cauliflower Eggs
Walnuts Banana Raspberry

20. Vitamin B9
Vitamins &
Minerals
Vitamin B9, also called folate or folic acid, is one of 8 B vitamins. Folic acid is crucial for
proper brain function and plays an important role in mental and emotional health. It aids in
the production of DNA and RNA, the body's genetic material, and is especially important
when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.

21. Sources of Vitamin B9
Vitamins &
Minerals
Shell Fish Poultry Dark Green Leafy Vegetables
Beans & Legumes Citrus Fruits Whole Grains

22. Vitamin B12
Vitamins &
Minerals
Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and
helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type
of anemia called megaloblastic anemia that makes people tired and weak.

23. Sources of Vitamin B12
Vitamins &
Minerals
Eggs Poultry Shell Fish
Milk, Dairy Products Meat

24. Vitamin C
Vitamins &
Minerals
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It helps
the body make collagen, an important protein used to make skin, cartilage, tendons,
ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for
repairing and maintaining bones and teeth.

25. Sources of Vitamin C
Vitamins &
Minerals
Kiwi Tomatoes Capsicum Gooseberry
Citrus Fruits Cauliflower Pineapple Strawberry

26. Vitamin D
Vitamins &
Minerals
Vitamin D is needed to absorb calcium and promote bone growth. Vitamin D is
also needed for other important body functions.

27. Sources of Vitamin D
Vitamins &
Minerals
Egg Yolk Mushrooms Fatty Fish
Cheese Sunlight Fortified Milk

28. Vitamin E
Vitamins &
Minerals
Vitamin E is an anti-oxidant that neutralizes free radicals in the body that can cause
cell degeneration. It helps to improve circulatory functions and helps in blood clotting.

29. Sources of Vitamin E
Vitamins &
Minerals
Avocado Spinach Corn
Olives & Olive Oil Papaya Nuts

30. Vitamin K
Vitamins &
Minerals
Vitamin K is a fat-soluble vitamin that is most well known for the important role it
plays in blood clotting. However, vitamin K is also absolutely essential to building
strong bones, preventing heart disease, and crucial part of other bodily processes.

31. Sources of Vitamin K
Vitamins &
Minerals
Cabbage Spinach Lettuce Broccoli
Asparagus Cauliflower Beans Green Pear

32. Minerals
Vitamins &
Minerals
The Minerals in our diet are essential for a variety of bodily functions. They are
important for building strong bones and teeth, blood, skin, hair, nerve function, muscle
and for metabolic processes such as those that turn the food we eat into energy.

33. Calcium
Vitamins &
Minerals
Calcium is important for overall health. Almost every cell in our body uses calcium in some
way. Some areas where our bodies use calcium is in our nervous system, muscles, heart
and bone. Our bones store calcium in addition to providing support for our bodies.

34. Sources of Calcium
Vitamins &
Minerals

35. Iron
Vitamins &
Minerals
Iron is needed to help our red blood cells transport oxygen to all parts of the body.
Iron also plays an important role in specific processes within the cell that
produce the energy for our body.

36. Sources of Iron
Vitamins &
Minerals

37. Magnesium
Vitamins &
Minerals
Magnesium is an essential mineral for staying healthy and is required for more than 300
biochemical reactions in the body. Multiple health benefits of magnesium include
transmission of nerve impulses, body temperature regulation, detoxification, energy
production, and the formation of healthy bones and teeth.

38. Sources of Magnesium
Vitamins &
Minerals

39. Zinc
Vitamins &
Minerals
Zinc is found in cells throughout the body. It is needed for the body's defensive (immune)
system to properly work. It plays a role in cell division, cell growth, wound healing, and the
breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.

40. Sources of Zinc
Vitamins &
Minerals

41. Potassium
Vitamins &
Minerals
Potassium is crucial to heart function and plays a key role in skeletal and smooth
muscle contraction, making it important for normal digestive and muscular function.

42. Sources of Potassium
Vitamins &
Minerals

43. This presentation is a result of my experiences while I was
helping out my son with his school assignments and project
work. I am happy to share this with other students and their
parents. Hope you find this informative and useful. Thank you.
- Prashant Mahajan -
All pictures belong to their original authors, photographers.