Essential Nutrients: Functions, Sources, and Health Impacts

Calcium

Bone health, muscle function, nerve transmission.

Selenium

Antioxidant.

Sodium

Fluid balance, nerve function.

Potassium

Regulates fluid balance, muscle contractions, nerve function.

Magnesium

Enzyme activation, muscle and nerve function.

Iron

Oxygen transport in blood (hemoglobin).

Zinc

Immune system, protein synthesis.

Iodine

Thyroid function.

Fluoride

Dental health, bone formation.

Food Sources of Sodium

Processed foods, salt.

Food Sources of Potassium

Bananas, potatoes, leafy greens.

Food Sources of Calcium

Dairy, fortified plant milks, leafy greens.

Food Sources of Magnesium

Nuts, seeds, whole grains.

Food Sources of Iron

Red meat, fortified cereals, beans (heme and non-heme).

Food Sources of Zinc

Meat, shellfish, legumes.

Food Sources of Iodine

Iodized salt, seafood.

Iron Deficiency Symptoms

Fatigue, anemia.

Zinc Deficiency Symptoms

Impaired immune function, delayed wound healing.

Iodine Deficiency Symptoms

Goiter, hypothyroidism.

Calcium High Intake Consequences

Kidney stones, impaired absorption of other minerals.

Sodium High Intake Consequences

Hypertension, increased risk of stroke and heart disease.

Fluoride High Intake Consequences

Dental fluorosis (discoloration of teeth) at high levels.

Iron High Intake Consequences

Iron overload (hemochromatosis), liver damage.

Osteoporosis Risk Factors

Age, gender (higher in women), low calcium intake, physical inactivity.

Osteoporosis Prevention Recommendations

Adequate calcium and vitamin D intake, weight-bearing exercise, avoiding smoking and excessive alcohol consumption.

Optimal Blood Pressure Values

Systolic < 120, Diastolic < 80.

Hypertension Blood Pressure Values

Systolic ≥ 130, Diastolic ≥ 80.

Roles of Water in the Body

Temperature regulation, nutrient transport, waste removal, joint lubrication, and maintaining blood volume.

Factors Influencing Water Needs

Physical activity, climate (hot/humid environments), illness, and diet (high-protein or salty diets increase need).

Fat-Soluble Vitamins

Stored in the body's fat tissue and liver, absorbed with dietary fat, can build up and cause toxicity if consumed in excess.

Water-Soluble Vitamins

Not stored in the body, excreted through urine, need to be consumed more regularly.

Vitamin A Functions

Vision, immune function, skin health.

Vitamin D Functions

Bone health, calcium absorption.

Vitamin C Functions

Antioxidant, wound healing, iron absorption.

Vitamin E Functions

Antioxidant, protects cell membranes.

Vitamin K Functions

Blood clotting, bone health.

B Vitamins Functions

Energy production, red blood cell formation, nerve function.

Vitamin A Food Sources

Found in carrots, sweet potatoes (carotenoids), liver; fat enhances absorption.

Vitamin D Food Sources

Fatty fish, fortified milk, sunlight; fat enhances absorption.

Vitamin C Food Sources

Citrus fruits, bell peppers, broccoli; cooking destroys vitamin C.

Vitamin E Food Sources

Vegetable oils, nuts, seeds; fat enhances absorption.

Vitamin K Food Sources

Leafy greens, cruciferous vegetables.

Vitamin A Deficiency Symptoms

Night blindness, dry skin.

Vitamin D Deficiency Symptoms

Rickets (children), osteomalacia (adults).

Vitamin C Deficiency Symptoms

Scurvy (bleeding gums, fatigue).

Vitamin E Deficiency Symptoms

Hemolytic anemia, nerve damage.

Vitamin K Deficiency Symptoms

Excessive bleeding, bruising.

Vitamin A Toxicity Problems

Toxicity can cause liver damage, headaches, skin issues.

Vitamin D Toxicity Problems

High calcium levels, kidney damage.

Vitamin C Toxicity Problems

Diarrhea, stomach cramps in excess.

Vitamin E Toxicity Problems

Increased risk of bleeding (high doses).

Vitamin K Toxicity Problems

No known toxicity, but can interfere with blood thinners.

Minimizing Nutrient Losses During Food Storage

Store fruits and vegetables in a cool, dry place.

Food Cooking Recommendations

Use minimal heat when cooking vegetables and avoid boiling them to reduce water-soluble vitamin losses.

Light Exposure and Vitamins

Avoid prolonged exposure to light (for vitamins like A and C).

Multivitamin-Mineral Supplements Recommendations

Choose supplements with no more than 100% of the Daily Value (DV) for most nutrients and avoid excessive doses of fat-soluble vitamins.

Cancer Development Process

Begins with DNA mutations that cause abnormal cell growth. Promoted by environmental and lifestyle factors.

Cancer Risk Factors

Smoking, poor diet (high in processed foods and low in fiber), alcohol, lack of physical activity.

Helpful Lifestyle Factors for Cancer Prevention

High intake of fruits, vegetables, and whole grains; physical activity; maintaining a healthy weight; limiting alcohol intake.