Vitamins and Minerals play a major role in maintaining good health, and athletic performance. Vitamins can help everything from boosting your immune system, to helping with your vision. But the proper doses must be taken; taking too much of anything can be dangerous.

In this article, I will show you the functions of different vitamins, and also different minerals. I will also show you what foods you can find these valuable nutrients in. Keep in mind that different people have different needs, as far as vitamin supplementation goes, Be sure to consult your doctor before starting a workout, or supplementation program.

Vitamins and Minerals:

Vitamin A - Promotes growth and repair of body tissues, bone formation and healthy skin and hair. Essential for night vision.

Beta-carotene - Serves as an antioxidant and may help protect against certain cancers, cataracts and heart disease. Converted to vitamin A in the body.

Vitamin D - Aids in the absorption of calcium and helps to build bone mass and prevent bone loss. Helps maintain blood levels of calcium and phosphorous.

Vitamin E - helps protect cells from free radical injury. Serves as an antioxidant and may help protect against heart disease, cataracts, and certain cancers. Needed for normal growth and development.

Vitamin K - (phylloquinone) needed for normal blood clotting and bone health.

Vitamin C - Promotes healthy cell development, wound healing, and resistance to infections. Serves as an antioxidant and may help protect against certain cancers, cataracts, and heart disease.

Thiamin (B1) - Essential for converting carbohydrates to energy. Needed for normal functioning of the nervous system and muscles, including the heart muscle.

Riboflavin (B2) - Helps in red blood cell formation, nervous system functioning, and release of energy from foods. Needed for vision and may help against cataracts.

Nicotinic Acid - Promotes release of energy from foods and proper nervous system functioning. High intakes can lower elevated cholesterol.

Nicotinamide - Promotes release of energy from foods and proper nervous system functioning.

Pyridoxine (B6) - Essential for protein metabolism, nervous system, and immune function. Involved in synthesis of hormones and red blood cells.

Folic Acid - for normal growth and development and red blood cell formation. Reduces risk of neural tube birth defects. May reduce risk of heart disease and cervical dysphasia.

Vitamin B12 - Vital for blood formation and healthy nervous system.

Biotin Assists - in the metabolism of fatty acids and utilization of B-vitamins.

Pantothenic Acid - aids in normal growth and development

Calcium - Essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction and nerve transmission. Reduces risk of osteoporosis, and may also reduce the risk of preeclampsia in pregnant women.

Phosphorus - works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure, and cell membranes.

Magnesium - activates nearly 100 enzymes and helps nerves and muscles function.

Copper - Involved in iron metabolism, nervous system functioning, bone health, and synthesis of proteins. Plays a role in the pigmentation of skin, hair, and eyes.

Chromium (III) - Aids in glucose metabolism and may help diabetics regulate blood sugar and insulin levels.

Iodine - Part of the thyroid hormone. Helps regulate growth, development and energy metabolism.

Iron - Necessary for red blood cell formation and function. Amount needed is higher in women of childbearing age.

Manganese - Necessary for normal development of the skeletal and connective tissues. Involved in metabolism of carbohydrates.

Molybdenum - needed for metabolism of DNA and RNA, and production of uric acid.

Selenium - Essential component of a key antioxidant enzyme. Necessary for normal growth and development and for use of iodine in thyroid function. May reduce risk of certain cancers.

Zinc - Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing.

This is a small list of natural food sources that contain some of these, and other nutrients.

Calcium: For strong bones and maintaining blood pH balance. - Parsley, Broccoli, Loose-leaf lettuce, Celery, Green beans, Cauliflower

Copper: For elasticity of blood vessels, strength of connective tissues, health of cardiovascular system. - Most vegetables if grown in a properly mineralized soil

Iron: Carries oxygen to cells. - Parsley, Spinach, Butterhead lettuce, Loose-leaf lettuce, Green peas, Broccoli, Green beans, Tomatoes

Magnesium: Essential for nervous system. - Spinach, Beet greens, Broccoli, Parsley, Summer squash, Celery, Cucumber, Green beans, Loose-leaf lettuce, Tomatoes, Sweet peppers

Manganese: Needed to metabolize proteins and fats. - Beans, Peas, Lentils

Potassium: Maintains proper fluid levels in cells. - Spinach, Celery, Romaine lettuce, Parsley, Zucchini, Radishes, Loose-leaf lettuce, Cauliflower, Winter and Summer squash, Tomato, Cucumber, Eggplant, Green beans, Sweet pepper, Carrots, Broccoli

Selenium: A major anti-oxidant (protects cells from harmful oxidation by free radicals), strengthens immunity. - Corn, Legumes, vegetables, when grown in a proper soil

Vitamin A: Anti-oxidant, strengthens immune system. - Carrots, Spinach, Red sweet pepper, Butternut squash, Romaine lettuce, Parsley, Loose-leaf lettuce, Green pepper, Zucchini

Vitamin B6: Needed to metabolize protein. - Spinach, Cauliflower, Broccoli, Sweet pepper, Parsley, Zucchini, Tomato, summer squash, Romaine lettuce, Beans, Eggplant

Vitamin C: Anti-oxidant, protects against cancer, cardiovascular disease, strengthens immune functions. - Red sweet pepper, Green pepper, Parsley, Cauliflower, Broccoli, regular Cabbage, Romaine lettuce, Brussels sprouts, Spinach, Tomatoes, Celery, Watermelon, Green Beans

Vitamin E: Major Anti-oxidant. - Legumes, some leafy green vegetables

Zinc: For DNA synthesis, cell division, growth, healing, etc. - Spinach, Parsley, Romaine lettuce, summer squash, Loose-leaf lettuce, Beans in general.