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Functions of Water
Transport Vehicle
Solvent
Cleansing Agent
Lubricant
Cushion
Coolant
Function of Sodium
Fluids and electrolyte balance
Maintains acid base balance
Calcium Roles
Regulates ion transport
Maintains normal blood pressure
Essential for blood clotting
Essential for muscle contraction
Activates cellular enzymes
Phosphorus Functions
Mineralization of bones + teeth
Part of phospholipds
Important in genetic material
Energy metabolism
Buffering systems
Magnesium Functions
Bone mineralization
Enzyme activation
Heart function
Immune function
Muscle contraction
Nerve function
Protein synthesis
Protein synthesis
Tooth maintenance
Calcium Sources
Sardines (with bones)
Milk
Tofu
Yogurt
Cheddar Cheese
Turnip Greens (Cooked)
Waffle
Phosphorus Sources
Cottage Cheese
Milk
Navy Beans (Cooked)
Salmon (Canned w/ bones)
Sirloin Steak (Lean)
Sunflower Seeds
Magnesium Sources
Spinach (Cooked)
Black Beans (Cooked)
Soy Milk
Bran Cereal
Sunflower Seeds
Yogurt (Plain)
Calcium Deficiency
Osteoporosis
Osteopenia
Phosphorus Deficiency
Muscular weakness
Bone Pain
Magnesium Deficiency
Weakness
Confusion
Hallucination
Growth Failure (in kids)
Convulsions
Magnesium Toxicity
Diarrhea
pH imbalance
Dehydration
Phosphorus Toxicty
Calcification of soft tissue
Potassium Functions
Maintains normal fluid and electrolyte balance
Facilitates chemical reactions
Supports cell integrity
Assists in nerve functioning and muscle contractions
Potassium Deficiency
Muscle weakness
Paralysis
Confusion
Potassium Toxicity
Muscle weakness
Vomiting
Can stop the heart (If injected into a vein of an adult)
Potassium Sources
Orange Juice
Butternut Squash (baked)
Lima Beans (Cooked)
Wild Salmon (Cooked)
Baked Potato
Avocado
Chloride Functions
Helps maintain fluid balance
Maintains acidity of the stomach, necessary for protein digestion
Iodine Functions
Works with the hormone thyroxine
Regulates metabolic rate
Regulates temperature, reproduction, growth, and heart function
Iodine Deficiency
Goiters
Cretinism
Iodine Sources
Seafood
Salt
Produce grown in iodine-rich soil
Functions of Iron
Carries oxygen as part of hemoglobin in blood or myoglobin in muscles
Required for cellular energy metabolism
Iron Deficiency
Anemia
Weakness
Fatigue
Headaches
Impaired mental and physical work performance
Impaired immunity
Pale Skin
Pica
Iron Toxicity
GI distress
Infections
Skin pigmentation
Organ damage
Joint pain
Iron Sources
Clams (Steamed)
Beef Steak
Navy Beans (Cooked)
Black Beans (Cooked)
Enriched Cereal
Spinach (Cooked)
Swiss Chard (Cooked)
Beef Liver (Cooked)
Zinc Functions
Activates many enzymes
Associated with hormones
Synthesis of genetic material and proteins
Transport of vitamin A
Taste perception
Wound healing
Reproduction
Zinc Deficiency
Growth retardation
Delayed sexual maturation
Impaired immune function
Hair loss
Eye and skin lesions
Loss of appetite
Zinc Toxicity
Loss of appetite
Impaired immunity
Reduced iron absorption
Low HDL cholesterol
Zinc Sources
Oysters (Steamed)
Beef Steak (Lean)
Yogurt (Plain)
Shrimp (Cooked)
Enriched Cereal
Pork Chop
Fat-soluble vitamins
Vitamins A, D, E, K
Water-soluble vitamins
B vitamins and Vitamin C
Functions of Vitamin A
Eyesight
Gene regulation
Epithelial tissue
Cell differentiation
Immune function
Reproduction and growth
Beta-carotene Toxicity
Harmless yellowing of skin
Vitamin A Functions
Vision
Maintenance of Cornea
Epithelial cells
Mucous membranes
Vitamin A Deficiency
Night blindness
Corneal drying (Xerosis)
Corneal blindness (Xerophthalmia)
Impaired growth
Keratin lumps on the skin
Impaired immunity
Vitamin A Toxicity
Nausea
Vomiting
Headache
Vertigo
Blurred Vision
Uncoordinated muscles
Increased pressure inside the skull
Birth Defects
Vitamin A Sources
Fortified Milk
Carrots (Cooked)
Sweet Potato (Baked)
Spinach (Cooked)
Beef Liver (Cooked)
Bok Choy (Cooked)
Apricots
Vitamin D Functions
Mineralization of bones and teeth
Vitamin D Defiency
Abnormal Bone Growth
Osteomalacia in adults
Malformed teeth
Muscle spasms
Viitamin D Toxicity
Elevated blood calcium
Calciication of soft tissues
Excessive thirst
Headache
Nausea
Weakness
Vitamin D Sources
Enriched Cereal
Sardines
Salmon or Mackerel
Sunlight
Cod-Liver Oil
Fortified Milk
Tuna (light, canned)
Vitamin C Functions
Collagen synthesis
Forms scar tissue
Provides matrix for bone growth
Antioxidant
Restores Vitamin E
Supports immune system
Boosts iron absorption
Vitamin C Defiency
Scurvy
Fatigue
Bleeding gums
Bruises
Bone Fragility
Joint pain
Poor wound healing
Frequent infections
Vitamin C Toxicity
Nausea
Abdominal cramps
Diarrhea
Rashes
Interference with medical tests and drug therapies
Aggravation of gout or kidney stones
Vitamin C Sources
Sweet Red Pepper (chopped, raw)
Brussel Sprouts (Cooked)
Grapefruit
Sweet Potato
Orange Juice
Green Pepper (chopped, raw)
Broccoli (Cooked)
Strawberries
Bok Choy (Cooked)