CCMA: Vitamins and Minerals

Vitamin A

Function: vision, skin health

Deficiency Symptoms: night blindness, dry skin

Food Sources: carrots, sweet potatoes, spinach

Vitamin B1 (Thiamine)

Function: energy, nerve function

Deficiency Symptoms: fatigue, nerve damage, beriberi

Food Sources: whole grains, pork, legumes

Vitamin B6

Function: protein, brain function

Deficiency Symptoms: irritability, depression, confusion

Food Sources: bananas, poultry, fish

Vitamin B12

Function: RBC formation, nerve function

Deficiency Symptoms: anemia, fatigue

Food Sources: meat, dairy, cereals

Vitamin C (Ascorbic acid)

Function: immune function, collagen synthesis

Deficiency Symptoms: scurvy, slow wound healing

Food Sources: citrus fruits, strawberries, peppers

Vitamin D

Function: calcium absorption, bone health

Deficiency Symptoms: rickets, osteomalacia

Food Sources: sunlight, fortified milk, fatty fish

Vitamin E

Function: antioxidant, protects cell membranes

Deficiency Symptoms: nerve, muscle damage

Food Sources: nuts, seeds, vegetable oils

Vitamin K

Function: blood clotting

Deficiency Symptoms: excessive bleeding, bruising

Food Sources: leafy greens, broccoli, liver

Calcium

Function: bone health, muscle contraction

Deficiency Symptoms: osteoporosis, muscle cramps

Food Sources: dairy, leafy greens, fortified foods

Iron

Function: Oxygen transport (hemoglobin)

Deficiency Symptoms: anemia, fatigue, SOB

Food Sources: red meat, spinach, legumes

Magnesium

Function: nerve/muscle function, enzyme function

Deficiency Symptoms: muscle cramps, irregular heartbeat

Food Sources: nuts, whole grains, leafy greens

Potassium

Function: muscle function, heart rhythm

Deficiency Symptoms: weakness, arrhythmia

Food Sources: bananas, potatoes, oranges

Sodium

Function: fluid balance, nerve impulses

Deficiency Symptoms: muscle cramps, confusion

Food Sources: salt, processed foods

Zinc

Function: immune system. wound healing

Deficiency Symptoms: poor wound healing, decreased taste/smell

Food Sources: meat, legumes, seeds