**Vitamins and Minerals - Uses and Sources**
VITAMIN	USE IN BODY	SOURCE
Vitamin A (whole)	Needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light	Dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.
Vitamin D	Promotes absorption and use of calcium and phosphate for healthy bones and teeth	Milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize vitamin D if exposed to enough sunlight on a regular basis.
Vitamin E	Protects red blood cells and helps prevent destruction of vitamin A and C	margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables.
Vitamin K	Necessary for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.	Spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs.
Vitamin C (Ascorbic acid)	An antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels; improves iron absorption and resistance to infection.	Many fresh vegetables and fruits, such as broccoli, green and red peppers, collard greens, brussel sprouts, cauliflower, lemon, cabbage, pineapples, strawberries, citrus fruits
Thiamin (B₁)	Needed for energy metabolism and the proper function of the nervous system	Whole grains, soybeans, peas, liver, kidney, lean cuts of pork, legumes, seeds, and nuts.
Riboflavin (B₂)	Needed for energy metabolism, building tissue, and helps maintain good vision.	Dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products.
Niacin (Vitamin B₃)	Needed for energy metabolism, proper digestion, and healthy nervous system	Lean meats, liver, poultry, milk, canned salmon, leafy green vegetables
Vitamin B₆ (Pyridoxine)	Needed for cell growth	Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes
Folate (Folic Acid)	Promotes normal digestion; essential for development of red blood cells	Liver, yeast, dark green leafy vegetables, legumes, and some fruits
Cobalamin (Vitamin B₁₂)	Needed for building proteins in the body, red blood cells, and normal function of nervous tissue	Liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines
Calcium	Needed for healthy bones and teeth, normal blood clotting, and nervous system functioning	Dairy products (such as yogurt, milk, cheese), broccoli & other dark green vegetables, cabbage, kale, tofu, sardines & salmon, nuts, grains and beans
Iron	Needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells	Meats, eggs, dark green leafy vegetables, legumes, whole grains and enriched food products
Phosphorus	Needed for healthy bones and teeth, energy metabolism, and acidbase balance in the body	Milk, grains, lean meats, yogurt, cheese, ice Cream, lentils, seeds, beans, nuts, chocolate, peanut butter, bran, food additives.
Magnesium	Needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism	Dairy products, meat, fish, poultry, green vegetables, legumes
Zinc	Needed for cell reproduction, tissue growth and repair	Meat, seafood, and liver, eggs, milk, whole-grain products
Pantothenic Acid	Needed for energy metabolism	Egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses, lobsters, organ meats, avocado, mushroom, lentils
Copper	Needed for synthesis of hemoglobin, proper iron metabolism, and maintenance of blood vessels	Seafood, nuts, legumes, green leafy vegetables, dried fruits (such as prunes and cocoa), yeast, organ meats, nuts, potatoes, grains, beans
Manganese	Needed for enzyme structure	Whole grain products, fruits and vegetables, tea
Potassium	Maintain fluid and electrolyte balance, support cell integrity, muscle contractions, nerve impulse transmission	Meats, milks, fruits, grains, vegetables, legumes
Iodine	Regulate growth, development and metabolism	Iodized salt, seafood, bread, dairy products
Chloride	Maintain fluid and electrolyte balance, proper digestion	Table salt, soy sauce, processed foods
Sodium	Maintain fluid and electrolyte balance	Table salt, soy sauce, processed foods
Selenium	Works with Vitamin E as an antioxidant	Seafood, meat, grains
Manganese	Facilitator of many cell processes	Widely distributed in foods
Fluoride	Formation of bones and teeth	Drinking water, tea, seafood
Chromium	Release of energy from glucose	Meat, unrefined foods, fats, vegetable oils
Molybdenum	Facilitator of many cell processes	Legumes, cereals, organ meats

Vitamins for the Bodybuilder

Bodybuilding relies greatly on a successful diet. However, this diet is different from some other diets from other athletes in the way that it is very specific in how the different micronutrients are broken down. As you all know, the bodybuilder will require more protein than for convential diets or for other athletes. Due to this high intake of protein, far greater demands are placed on micronutrients and can deplete levels already stored in the body. A multivitamin will be the perfect solution to minimize any potential harmful effect such a high quanity of protein will have on the body.

Aside from helping your bodand can deplete levels already stored in the body. A multivitamin will be the perfect solution to minimize any potential harmful effect such a high quanity of protein will have on the body.

Aside from helping your body and your immune system, vitamins are essential for repairing muscles. This should encourage any bodybuilder to start a vitamin supplementation program.

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