Vitamin & Mineral Nutrient Chart Guide

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“To change our eating habits, we must learn to eat mindfully, being more aware of chewing and tasting what we eat so that the brain can register the incoming nutrients.”

– John M. Poothullil

Nutrition plays a critical role in your energy levels, ability to focus and concentrate, protects against heart disease and cancer. How much time and energy do you spend planning your daily meals? When you’re hungry do you just grab the first thing you see in the refrigerator or pantry?

We have posted fruit juicevegetable juice, smoothies and thirst quencher recipes for you to incorporate into your daily meals. For each juice and smoothie recipe you can see the nutrients available to help you target specific vitamins and minerals in your daily intake. We have created a simple and user friendly two-page PDF you can download and post on your refrigerator or pantry to help you eat smart.

What is the difference between vitamins and minerals?

Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

Are minerals better than vitamins?

Vitamins are much more delicate than minerals and can break down with heat or age, and they are organic; minerals are inorganic, making their chemical form more simple than that of vitamins. Whereas all vitamins are needed by the body, only some minerals are required for nutrition.





Plant form of vitamin A.  Antioxidant.  Protects skin. 


Needed for healthy skin, nails and hair. Helps fat metabolism.  

Folic Acid

Helps red blood cell production and development of a healthy nervous system.  

Vitamin A

Antioxidant. Keeps skin and vision healthy. Anti-cancer. 

Vitamin B1

Aids metabolism growth and development.  Maintains nerves and muscles. 

Vitamin B2

Helps release energy from food.  Maintains healthy nerves and skin. 

Vitamin B3

Helps maintain optimum energy levels.   Keeps the nervous system, digestive system and skin healthy. 

Vitamin B5

Helps the body’s response to stress. Aids antibody production and cell regeneration. 

Vitamin B6

Promote a healthy nervous system, brain and mental state. 

Vitamin B12

Maintains the health of the blood, bone marrow, brain and nervous system.

Vitamin C

Antioxidant.  Aids iron absorption and wound-healing.  Helps protect against cancer, heart disease, allergies, infection, colds, stress and even aging.  

Vitamin E

Antioxidant. Good for blood cells, muscles, nervous system.  Protects against heart disease and some cancers.  

Vitamin K

Ensures normal blood clotting. 





Builds healthy bones and teeth.  Maintains heart, nerve, and muscle tissue. 


Helps balance blood-sugar levels, so aids energy and concentration.


Helps control metabolism.


Enables oxygen transportation.  Maintains energy.  Supports nerves and liver function.


Maintains bones and teeth.  Helps energy production. 


Helps keep nerves, brain and cells healthy.  Aids fat metabolism. 


Aids energy production.  Helps build bones and teeth. 


Keeps heart, muscles and nerves healthy.  Boosts energy and strength. 


Antioxidant.  Helps protect against heart disease and some cancers.  


Antioxidant. Helps liver function.  Keeps skin healthy.
Zinc Antioxidant.  Maintains skin health.  Maintains healthy reproductive organs.


We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.

Source: SAVONA, N., 101 Fantastic Juices and Smoothies. San Diego, CA: Thunder Bay Press.