Learning Center Articles

Nutrient

Role

Source

Cobalamin (Vitamin B12)

RBC maturation

Red meats, especially liver, eggs, enriched grain products, milk and dairy foods, fish

Copper

Mobilization of iron from tissues to plasma

Shellfish, whole grains, beans, nuts, potatoes, organ meats

Folic Acid

RBC maturation

Green leafy vegetables, liver, meat, fish, legumes, whole grains, orange juice, peanuts, avocado

Iron

Hemoglobin synthesis

Liver and muscle meats, dried fruits, legumes, dark green leafy vegetables, whole-grain and enriched bread and cereals, beans

Niacin

RBC maturation

Peanut butter, beans, meats, avocado; enriched and fortified grains

Pantothenic Acid (Vitamin B5)

Heme synthesis

Meats, vegetables, cereal grains, legumes, eggs, milk

Pyridoxine (Vitamin B6)

Heme synthesis

Meats, fortified cereals, whole grains, legumes, potatoes, cornmeal, bananas, nuts

Riboflavin (Vitamin B2)

Oxidative reactions

Milk and dairy foods, enriched bread and other grain products, salmon, chicken, eggs, green leafy vegetables

Vitamin E

Heme synthesis

Protection against oxidative damage to RBCs

Vegetable oils, meat, eggs, wheat germ, whole-grain products, seeds, nuts, peanut butter

Amino Acids

Heme and plasma membrane synthesis

Eggs, meat, milk and milk products (cheese, ice cream), poultry, fish, legumes, nuts, tofu

Ascorbic Acid (Vitamin C)

Conversion of folic acid to its active forms, aids in iron absorption

Citrus fruits, green leafy vegetables, strawberries, potatoes, kiwi fruit