micro-nutrients from food

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Vitamin A

- is an essential vitamin found abundantly in many fruits and vegetables. Vitamin A is responsible for the synthesis of proteins, red blood cell development, stem cell differentiation, immune system function, wound healing and more. Vitamin A should be consumed daily in appropriate measures for also its powerful cancer-killing qualities.


  • Apricots
  • Asparagus
  • Avocados
  • Bell Peppers
  • Blackberries
  • Broccoli
  • Brussel Sprouts
  • Cantaloupe *
  • Carrots ***
  • Celery
  • Cherries *
  • Chili Peppers
  • Corn (yellow)
  • Green Beans (snap)
  • Green Leaf Lettuce **
  • Iceberg Lettuce
  • Jalapeno Peppers
  • Kale ***
  • Mangos
  • Oranges
  • Papaya **
  • Parsley ***
  • Peaches
  • Plums
  • Pumpkin Seeds (pepitas)
  • Red Leaf Lettuce *
  • Romaine Lettuce **
  • Serrano Peppers
  • Spinach **
  • Squash (butternut) ***
  • Swiss Chard *
  • Tomatoes
  • Zucchini

vitamin b1 (thiamine)

- is an essential dietary vitamin that is found in lettuce, corn, tomatoes, mushrooms, lentils, and more. Its role within the body is to work as a coenzyme necessary for energy production from food. In addition, thiamin assists in DNA and RNA synthesis.

vitamin b2 (riboflavin)

- is an essential B-vitamin that is responsible for a host of actions within the body. Including, toxin metabolism in the liver, iron metabolism, assisting in maintaining healthy levels of other B-vitamins, and contributing to red blood cell production.

vitamin b3 (niacin)

- is an essential dietary vitamin that is very important for proper cellular function. It is responsible for assisting in the make up of NAD which is critical for ATP generation and energy levels. It also facilitates cellular signaling, assists in DNA repair, and helps to control cholesterol levels by influencing lipid synthesis in the liver.

vitamin b5 (pantothenic acid)

- is an essential dietary vitamin that is readily found in many fruits and vegetables. Pantothenic acid helps in the formation of the co-enzyme Acetyl-CoA, which is hugely responsible for energy production and cellular function. In addition, pantothenic acid assists in the synthesizing of neurotransmitters and cholesterol.

vitamin b6 (pyridoxine)

- is a very important vitamin that plays a role in many areas of our body. For example, vitamin B6 helps in the breakdown of glycogen for energy demands, red blood cell metabolism, nervous and immune system function, and also works as a co-enzyme to form PLP (which is required for more than 100 enzymes that are involved in protein breakdown.)

vitamin b9 (folate)

- vitamin B9 (folate) is derived from food, while folic acid is derived from supplements. Its function within the body is to assist in new protein formations, help with red blood cell circulation, aid in the breakdown and usage of vitamin B12 and C, and to work as a co-enzyme to assist in the metabolism of amino acids.

vitamin b12 (cobalamin)

- is an essential vitamin that is required for proper DNA synthesis and in the forming and maintaining of nerve cells and red blood cells. It is common for vegetarians and vegans, as well as regular exercisers, to be deficient in vitamin B12 which can cause negative effects such as neurological problems, pernicious anemia, and sprue.

  • Beef
  • Chicken
  • Eggs
  • Lamb
  • Salmon
  • Shellfish

vitamin c

- improves dietary iron absorption by reducing ferric iron to ferrous iron which can more easily cross the gut barrier. Vitamin C also helps regenerate Vitamin E supplies within the body making it ideal for long term health. In addition, promoting immune system function, protecting cells from free radicals, assisting in the metabolism of cholesterol to bile acids, and synthesizing carnitine.

vitamin d

- is an essential dietary vitamin that is responsible for many vital functions throughout the body. Such as, gene transcription modulation, cell differentiation, calcium uptake, glucose regulation tolerance, and blood pressure regulation.

  • Halibut Fish
  • Herring Fish
  • Mackerel Fish
  • Mushrooms (only some)
  • Oysters
  • UV Sunlight Exposure * (Mild exposure only. Always wear sunblock when outside and never go beyond 30-60 minutes of constant UV sun exposure per day.)

vitamin e

- is an essential dietary vitamin that is vital for sustained long-term human health. Vitamin E assists in scavenging free radicals, facilitating immune and inflammatory cells, and assisting in cell signaling.

vitamin k

- also known as phylloquinone and menaquinone, is an essential vitamin that is critical for body function. Vitamin K promotes blood clotting, acts as a cofactor in amino acid metabolism, and assists in cell signaling in bone tissue. Excess intake can interfere with glutathione activity.



- is the most common mineral in the human body that no individual can live without. Calcium regulates hormone secretion, muscle contraction, nerve impulse transmission, and also helps to form our skeletal system such as teeth and bones. Consuming calcium in conjunction with vitamin D can significantly improve absorption.


- is an essential trace mineral found in many fruits, vegetables, and grains. Copper is critical for oxidation-reduction reactions and free radical scavenging within the body. It also assists in cellular energy production, neurological processes, and gene regulation during protein synthesis. High intakes of vitamin C and zinc supplementation may impair absorption.


- is a crucial mineral nutrient that is responsible for cellular energy production, assisting oxygen transport within the blood hemoglobin, and assisting enzymatic activity associated with red blood cell formation and growth. Iron deficiencies are very common among vegans and athletes, and can be linked to fatigue, stress, and elevated heart rate.


- is an essential trace mineral that plays many vital roles inside the human body. Magnesium is responsible for assisting in fat metabolism, cell migration and wound healing, and carbohydrate metabolism, as well as, supporting DNA and protein synthesis. Magnesium supports close to 300 metabolic reactions throughout the body.


- is an essential micronutrient that is found in high amounts in wheat germ. It is responsible for assisting the antioxidant enzymes of mitochondria (the powerhouse of cells), and also works enzmatically to aid in amino acid, carbohydrate, and cholesterol metabolism.


- is an essential mineral that is critical for every cell in the human body. Phosphorus helps to form the structures of our bones, assists in hormone production, cellular energy transfer, enzyme production, cell signaling, and acidity buffering.


- is a crucial micronutrient for human life to exist. It is the principal anion of our intracellular fluid within our bodies. Potassium is crucial for muscle contraction and function.


- is an essential trace mineral that is required for numerous chemical reactions within the body. Selenium is responsible for assisting in the antioxidant balance of cells, reducing reactive oxygen species (free radicals), and working in conjunction with selenoproteins and selenium-dependent enzymes, as well as, the deiodination of the T4 hormone.


- is a vital trace mineral that controls many functions throughout the human body. Sodium assists in the absorption of chloride, glucose, amino acids, and water. In addition, sodium helps regulate fluid balance, blood volume, and blood pressure. Sodium is essential for muscle contraction and nerve impulse transmission.


- this trace mineral couldn't be more emphasized for its importance. Zinc is responsible for assisting in growth, development, neurological function, reproduction, and immune function. Zinc also plays a role in apoptosis, acts as a catalyst in chemical reactions, supports cell structure, and also helps to regulate gene expression, cellular signaling, nerve impulse transmission, and hormone release.



***All-Body Fitness takes no responsibility for the accuracy of the information provided on this page. Please contact a medical doctor or a registered dietitian for nutrition advice.


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