Nutrition Water and Fat Soluble Vitamins

 Water soluble vitamins- 11- Thiamin (B1)

Major Functions: energy production and nerve function

Deficiency: poor memory, tingling/ burning in hands and feet, shortness of breath, increased heart rate

Toxicity: rare

Food: fortified foods, enriched grains, pork and legumes

Riboflavin (B2)

Major Functions: coenzyme in lipid metabolism (break down fats) and for energy

Deficiency:dermatitis, cracks and sores on mouth, blurred vision, anemia, hallucinations, neuropathy

Toxicity: RARE

Food: dairy, milk, eggs, green vegetable

Niacin (B3)

Major Functions: coenzyme (NAD)—  creation of energy and DNA repair

Deficiency: low energy, can develop pellegra

Toxicity: glucose intolerance 

Food: meat, poltry, fish, enriched grains

Patothenic acid (B5)

Major Functions: fatty acid metabolism— particularly in making acetyl coA

Deficiency: RARE, cause fatigue, mild neurological symptoms

Toxicity: NONE

Food: whole grains, fruits veg, meat, EVERYWHERE

Vitamin (B6)

Major Functions: coenzyme in amino acid metabolism, neurotransmitter synthesis, hemogloglobin

Deficiency: anemia, confusion, depression

Toxicity: nerves damaged— directly linked to supplements

Food: meats, chick peas, polltry, fish, strachy veggies, fortified cereals

Biotin

Major Functions: in energy and macronuetrient metabolism

Deficiency: dermitotous (itchy), conjunctivitus (itchy eyes), alopecia

Toxicity: NONE

Food: egg yolk, nuts, soil beans, whole grains

folate

Major Functions:DNA, metabolism, energy

Deficiency:Neural tube defects, anemia

Toxicity: Neurological defects

Food:Legumes, okra, oranges

Cobalamin, Vitamin B12

Major Functions: Nerve function

Deficiency: Anemia, neural degeneration

Toxicity:

No known

Food:Meat, eggs, dairy

Vitamin C

Major Functions: Antioxidant (in combo with vitamin E), immune system, collagen synthesis, iron absorption

Deficiency: scurvy

Toxicity:Gastrointestinal issues, kidney stones

Food:Citrus, strawberries, kiwis, peppers, broccoli

Choline

Major Functions: Phospholipid synthesis, muscle control

Deficiency:Liver damage

Toxicity:Fishy body odor, diahrrea

Food:Eggs yolk, canned tuna, brussel sprouts

Carnitine

Major Functions: Phospholipid synthesis, FFA transport

Deficiency:Muscle weakness, hypoglycemia (low blood pressure), heart irregularities

Toxicity: thyroid problems seizures

Food:Eggs, meat, dairy

 Major- 7 -Calcium

Major Functions: bone/teeth health, muscle contraction, nerve signaling, blood clotting

Deficiency: Osteopenia, osteoporosis, osteomalacia, spasms

Toxicity:Hypercalcemia, kidney stones

Food: Milk, yoghurt, sardines, collard greens (kale)

Phosphorus

Major Functions: bone/teeth structure, ATP, DNA/RNA, acid-base balance

Deficiency: Fatigue, weakness, bone/tooth structure

Toxicity:Calcify soft tissues

Food:Salmon, lentils, pumpkin seeds

Magnesium

Major Functions: Cofactor for 300+ enzymes, nerve/muscle function, DNA synthesis

Deficiency: Seizures, cramping, arrhythmia

Toxicity:Cardiac arrest, diarrhea

Food: pumpkin seeds, spinach, almonds

Sodium

Major Functions: Fluid balance, nerve and muscle function

Deficiency: Hypoatremia

Toxicity: Swelling, hypertension

Food: Sea salt, pickles,

Potassium

Major Functions: Fluid balance, nerve/muscle function

Deficiency: hypokalemia- fatigue, cramps, and an irregular heartbeat

Toxicity:hyperkalemia- chest pain, shortness of breath, and a slow or irregular heartbeat.

Food:Bananas, potatoes

Chloride

Major Functions: Fluid balance, stomach acid, acid/base balance

Deficiency: alkalosis- light headed, dizzy, irregular heartbeat

Toxicity: hypertension

Food:Sea salt, tomatoes, celery

Sulfur

Major Functions: Amino acids, protein structure

Deficiency: rare

Toxicity: rare

Food: Eggs, garlic, onions

Fat solube vitamins 4— Vitamin A

Major Functions: Vision, maintaining epithelium, and immune health

Deficiency: Night-blindness, dry skin, impaired immunity

Toxicity: Headaches, bone pain, liver damage

Food: Liver, dairy, orange/yellow veggies

Vitamin D

Major Functions: Calcium/Phosphorus regulation, bone health

Deficiency: Rickets, Osteomalacia

Toxicity: Hypercalcemia

Food: Fortified milk, the sun, fatty fish

Vitamin E

Major Functions: Antioxidant with vitamin C

Deficiency: Anemia, muscle weakness, nerve damage

Toxicity: Impaired vitamin K function, increased bleeding

Food: Nuts, seeds, veggies

Vitamin K

Major Functions: Blood clotting factors, bone proteins

Deficiency: Excessive bleeding

Toxicity: Interference with anticoagulation medication

Food: Vegetables, broccoli, veggie oils

Minor Minerals- 9- Iron

Major Functions: Component of hemoglobin and myoglobin, essential for oxygen transport, required for energy metabolism

Deficiency: Anemia, fatigue, lightheadedness, dizziness, paleness

Toxicity: Organ damage, hemochromatosis-damage organs like the liver, heart, and pancreas.

Food: Beef liver, spinach, lentils

Zinc

Major Functions: Enzyme function, immune function, DNA synthesis, wound healing

Deficiency: Impaired immunity, poor growth

Toxicity: Nausea, less copper absorption

Food: Oysters, beef

Copper

Major Functions: Iron metabolism, antioxidant, connective tissue formation

Deficiency: anemia- bc cant metabolize iron

Toxicity: Liver damage

Food: Beef liver, cashews, sesame seeds

Selenium

Major Functions: Antioxidant systems (glutathione peroxidase), thyroid hormone metabolism

Deficiency: Keshan disease

Toxicity: Brittle hair/nails

Food: Brazil nuts, tuna, eggs

Iodine

Major Functions: Thyroid hormone synthesis

Deficiency: Hypothyroidism

Toxicity: Thyroid dysfunction

Food: Iodide salt, seaweed, cod

Fluoride

Major Functions: Strengthens tooth enamel, prevents dental caries/cavities

Deficiency: cavities

Toxicity: fluorosis

Food: Fluorinated water, tea, canned or with bones salmon

Manganese

Major Functions: Bone formation, metabolic pathways, antioxidant enzymes

Deficiency: rare

Toxicity: numbness/tingling in extremities

Food: Oats, pineapple, brown rice

Molybdenum

Major Functions: Cofactor for enzymes involved in amino acid metabolism

Deficiency: rare

Toxicity: Gout-like symptoms

Food: Whole grains

Nuts

Chromium

Major Functions: Enhances insulin action

Deficiency: Impairs glucose tolerance

Toxicity: rare

Food: Broccoli, grapes, whole grains

Fat Soluble Vitamins

Vitamin A, D, E, K

Water soluble Vitamin

Thiamin (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Vitamin B6

Biotin

folate

Colalamin, Vitamin B12

Vitamin C

Choline

Carnitine

Major Minerals

Calcium

Phosphorus

Magnesium

Sodium

Potassium

Chloride

Sulfur

Minor Mineral

Copper

Selenium

Iodine

Fluoride

Manganese

Molybdenum

Chromium Zinc Iron

Peripheral Neuropathy

nerve damage that can cause pain, numbness, tingling, and muscle weakness, primarily in the hands, feet, legs, and arms

Rickets

vitamin D deficiency in young children and characterized by softened and deformed bones, especially in the legs

Hemochromatosis

condition where individuals absorb excessive amounts of iron from the foods, excess iron accumulates in organs and tissues such as the heart, liver, pancreas, joints, and pituitary gland

Keshan Disease

A disease resulting from selenium deficiency, characterized by damage to the heart muscle, including necrosis and fibrosis, which can lead to heart failure

Hyperthyroidism

the thyroid gland produces too much thyroid hormone, speeding up the body's metabolism and causing symptoms like unintentional weight loss, rapid heartbeat, increased sweating, and tremors

Fluorosis

excessive production of saliva, watering eyes, heart problems, and coma. Dental fluorosis has pitting, mottling, and discoloration of teeth

Conjunctivitis

AKA pink eye, is an inflammation of the eye's conjunctiva that causes redness, itching, and a gritty feeling

Osteomalacia

Softening of the bones in adults that can be due to vitamin D deficiency

Osteoporosis

A serious bone disease resulting in weak, porous bones.

Osteopenia

A condition whereby bone mineral density is lower than normal.