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Cooking Tips - Major Nutrients:
Functions & Food Sources

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Essential for building body tissues
Help balance alkali-acid in body
Help in disease Resistance
Furnish energy

Cheese, Eggs, Fish, Legumes, Meats (lean and organ), Milk, Peanuts, Poultry, Soybeans, Wheat germ, Whole grain cereals, Yeast.



Furnish energy: as body fat they are an energy reserve
Act as insulators against heat loss and for body tissues
Help in metabolism of other foods
Help in utilization of vitamins

Butter, Cheese, Cream, Egg Yolk, Lard, Margarine, meats (fat), Nuts, Oils (edible), Salad dressing, Shortening, Soybeans.



Essential for energy and work
Essential for body warmth
Help in metabolism of other foods
Aid digestive tract by adding bulk

Bananas, Bread, Candy, Cereals, Fruits (dried), Honey, Macaroni, Potatoes, Preserves, Sugar, Vegetables (starchy).



Essential for development of strong bones and teeth
Essential for maintaining functions of nerves, muscles and heart
Essential for blood clotting
Essential for nursing

Almonds, Beans, Bread, Broccoli, Cabbage, Carrots, Cauliflower, Cheese, Collards, Egg yolk, Figs (dried), Ice Cream, Kale, Milk, Molasses, Mustard Greens, Nuts, Oranges, Peas, Salad Greens, Salmon, Sardines, Scallops, Shrimp, Soybeans, Soy flour, Strawberries, Sugar (brown), Tofu, Turnips, Yogurt (low fat)



Essential for development of strong bones and sound teeth
Essential for good development and functioning of all body cells
Help in formation and function of several important enzymes
Helps balance alkali-acid in body

Bread, Cantaloupe, Cheese, Corn, Egg Yolk, Fish, Grapefruit, Ice Cream, Legumes, Meats (lean and organ), Milk, Oatmeal, Potatoes, Poultry, Shellfish, Soybeans, Whole grains.



Essential for the production of hemoglobin and red blood cells
Essential for functioning of all body cells
Essential for the respiration of tissues and the transportation of oxygen

Almonds, Apricots (dried), Bananas, Beets, Bread, Broccoli, Brussels sprouts, Cashews, Cod, Crab, Dates, Egg yolks, Endive, Fish, Haddock, Legumes, Lima Beans, Liver, Lobster, Meats (lean), Molasses, Peanuts, Peas, Pistachios, Potatoes, Poultry, Prunes, Raisins, Scallops, Sesame seeds, Shellfish, Soybeans, Spinach, Sunflower Seeds, Swiss Chard, Tuna, Vegetables (green and leafy), Whole grains.



Promotes normal growth
Essential for the regulation of thyroid and basal metabolism

Cod-liver oil, Fish (salt water), Iodized salt, Sea Foods.


Vitamin A:

Promotes growth in general
Contributes to normal formation of bones and teeth
Helps maintain disease resistance by keeping mucous membranes in good condition
Essential for ability to see in dim light

Asparagus, Beans (green), Butter or margarine, Carrots, Cheese (cheddar), Corn (yellow), Cream, Egg Yolks, Kidneys, Liver, Milk (whole), Peaches, Peas, Peppers, Prunes, Squash (yellow), Sweet potatoes, Tomatoes


Vitamin B1 (Thiamin):

Promotes normal growth
Promotes good muscle tone of the digestive tract, necessary for normal digestion and elimination
Essential for normal utilization of carbohydrates for energy
Promotes good appetite
Helps maintain healthy nerve structure and normal nerve function

Beef, Bread (enriched white and whole wheat), Brewer's yeast, Brown rice, Chard, Chicken, Chick peas, Corn, Egg yolk, Fish, Kale, Kidneys, Lamb, Legumes, Liver, Milk, Nuts, Oysters, Peanuts, Pork, Potatoes, Prunes, Rye flour, Salmon, Soy beans, Sunflower seeds, Swiss cheese, Turnip greens, Variety meats, Veal, Wheat germ Whole, Wheat flour, Yeast.


Vitamin B2 (Riboflavin):

Promotes mental and physical growth and development
Essential for respiration of body cells
Necessary for normal skin tone and vision
Promotes well-being and vitality

Asparagus, Beef, Bread (enriched and whole wheat), Brewer's yeast, Brown rice, Cheese, Chicken, Chic peas, Corn, Eggs, Fish, Greens, Ice cream, Legumes, Liver, Meats (lean and organ), Milk, Nuts, Oysters, Peanuts, Peppers, Prunes, Rye flour, Salmon, Soybeans, Sunflower seeds, Tomatoes, Wheat germ, Whole grains, Whole wheat flour, Yeast.



Essential for maintaining health of skin and tongue
Helps maintain normal function of gastro-intestinal tract
Contributes to the proper functioning of nervous system

Beef, Bread (enriched and whole wheat), Brewer's yeast, Brown rice, Buttermilk, Chicken, Chic peas, Fish, Greens, Legumes, Liver, Meats, Oysters, Peaches, Peanuts, Peanut Butter, Potatoes, Rice, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat, Wheat germ, Whole wheat flour, Yeast.


Vitamin B 6 (Pyridoxine):

Essential for growth
Essential for health of skin
Aids in proper functioning of muscles and nervous system
Helps prevent anemia

Beef, Brewer's yeast, Brown rice, Chicken, Chic peas, Fish, Liver, Meats (lean and organ), Milk, Peanuts, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat germ, Whole-grain cereals, Whole wheat flour


Vitamin B 12:

Promotes blood regeneration
Helps prevent pernicious anemia

Beef, liver, Brewer's yeast, Brown rice, Cheese, Chicken, Chic peas, Eggs, Kidney, Liver, Meats, Milk, Peanuts, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat germ, Whole wheat flour


Vitamin C (Ascorbic Acid):

Essential for normal growth
Maintains strong bones and walls of blood vessels
Promotes good teeth structure, soundness of jawbones and gums
Increases ability to resist infections
Essential for tissue respiration
Helps prevent scurvy

Banana, Beans (green), Blackberries, Blueberries, Broccoli, Brussels Sprouts, Cabbage (raw), Cantaloupe, Cauliflower, Cherries, Grapefruit, Green peppers, Greens, Guava, Kiwi Fruit, Lemons, Liver, Mung bean sprouts, Oranges, Papaya, Peas, Peppers, Pineapples, Potatoes, Raspberries, Snap beans, Spinach, Strawberries, Tangerine, Tomato juice, Tomatoes, Turnips, Watermelon


Vitamin D:

Essential for development of sound teeth, strong straight bones
Aids in regulating utilization of calcium and phosphorus
Helps prevent rickets

Butter, Cod-liver oil, Egg yolk, Enriched bread and cereals, Fat fish, Halibut, Herring, Liver, Mackerel, Milk or cream with Vitamin D, Salmon, Sardines, Tuna


Vitamin E:

Essential for growth and normal reproduction
Presumed essential to cell nuclei
Essential for functioning of glands
Helps prevent sterility

Almonds, Egg yolk, Hazelnuts, Legumes, Lobster, Nuts, Oil (peanut, corn, safflower, seed-germ, soybean), Peanuts, Pecans, Pork liver, Salmon, Sunflower seeds, Tomatoes, Vegetables (green and leafy), Wheat germ


Vitamin K:

Promotes normal blood clotting

Cauliflower, Egg yolk, Liver, Soybean oil, Vegetables (green and leafy)



Preserves water balance in body

Eggs, Fish, Meat, Olives, Poultry, Salt



Keep nerves and muscles healthy
Helps to maintain fluid balance

Apricots, Avocado, Banana, Beef liver, Broccoli, Buttermilk, Cereals, Cantaloupe, Chicken, Cod, Fish, Flounder, Fruits, Haddock, Lamb, Meat, Orange, Perch, Pork, Potato, Raisins, Salmon, Sardines, Skim milk, Squash (winter), Sweet potato, Tomato, Tuna, Turkey, Whole milk

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