Comprehensive cheat sheet on essential vitamins and minerals:

Absolutely, here’s a comprehensive cheat sheet on essential vitamins and minerals:

Vitamins:
1. **Vitamin A (Retinol):**
— Role: Essential for vision, immune function, and skin health.
— Sources: Carrots, sweet potatoes, spinach, liver, dairy products.

2. **Vitamin B Complex:**
— Includes B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), B12 (Cobalamin).
— Roles: Energy production, metabolism, nerve function, red blood cell production, and more.
— Sources: Whole grains, meat, poultry, fish, dairy, legumes, leafy greens.

3. **Vitamin C (Ascorbic Acid):**
— Role: Antioxidant, collagen production, immune support.
— Sources: Citrus fruits, strawberries, bell peppers, broccoli, tomatoes.

4. **Vitamin D:**
— Role: Supports bone health, immune function, and mood regulation.
— Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified foods (milk, cereal).

5. **Vitamin E (Tocopherol):**
— Role: Antioxidant, cell protection, skin health.
— Sources: Nuts, seeds, spinach, broccoli, vegetable oils.

6. **Vitamin K:**
— Role: Blood clotting, bone health.
— Sources: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Minerals:
1. **Calcium:**
— Role: Building strong bones and teeth, muscle function, nerve signaling.
— Sources: Dairy products, leafy greens, tofu, fortified foods.

2. **Iron:**
— Role: Oxygen transport, energy production.
— Sources: Red meat, poultry, beans, lentils, spinach, fortified cereals.

3. **Magnesium:**
— Role: Nerve function, muscle function, bone health, energy production.
— Sources: Nuts, seeds, whole grains, leafy greens, legumes.

4. **Potassium:**
— Role: Regulating fluid balance, muscle contractions, nerve signals.
— Sources: Bananas, potatoes, oranges, tomatoes, beans.

5. **Zinc:**
— Role: Immune function, wound healing, DNA synthesis.
— Sources: Shellfish, red meat, poultry, beans, nuts, whole grains.

6. **Selenium:**
— Role: Antioxidant, thyroid function.
— Sources: Brazil nuts, seafood, poultry, whole grains.

7. **Iodine:**
— Role: Thyroid hormone production.
— Sources: Iodized salt, seafood, dairy products.

8. **Sodium:**
— Role: Fluid balance, nerve function.
— Sources: Table salt, processed foods.

Understanding and incorporating these vitamins and minerals into your diet can promote overall health and well-being. Always strive for a balanced diet to ensure you get an adequate intake of these essential nutrients. Consulting a healthcare professional or dietitian can help personalize your nutritional needs.