NDFS 100 Vitamins and Minerals

Functions of sodium

Nutrient absorption, nerve transmission, fluid balance, muscle contractions

Sodium toxicity symptoms

Hypertension, diabetes, cardiovascular disease

Sodium foods

Processed foods, starchy vegetables

Potassium functions

Muscle contractions, lower blood pressure, fluid balance

Potassium foods

Whole foods

Riboflavin (B2) functions

Energy metabolism

Riboflavin (B2) deficiency symptoms

Cracking mouth, sore tongue

Riboflavin (B2) foods

Animal products, fortified foods

Niacin (B3) functions

Energy metabolism

Niacin (B3) deficiency symptoms

Pellagra: rash, gastrointestinal problems

Niacin (B3) foods

Animal products, fortified foods

Iodine functions

Energy metabolism, thyroid hormone synthesis

Iodine deficiency symptoms

Goiter, cretinism

Iodine food sources

Table salt, seafood, fast food

Vitamin A functions

Eyesight, immunity, gene expression, cell differentiation

Vitamin A deficiency symptoms

Blindness, corneal drying, impaired immunity

Vitamin A toxicity symptoms

Orange skin

Vitamin A food

Carrots, sweet potatoes, spinach, cod liver oil

Vitamin E functions

Antioxidant

Vitamin E foods

Seeds, nuts, grains

Zinc functions

Wound repair, DNA synthesis, sperm production, taste

Zinc deficiency symptoms

Loss of taste, slow wound healing, hair loss, rash

Zinc foods

Oysters, poultry, fish

Vitamin C functions

Immunity, connective tissue, antioxidant

Vitamin C deficiency symptoms

Scurvy, rash, gingivitis

Vitamin C toxicity symptoms

Gum decay, kidney stones, diarrhea

Vitamin C foods

Citrus fruits, peppers, potatoes, broccoli

Calcium functions

Bones, muscle contractions, nerve transmission, blood clotting, blood pressure

Calcium deficiency symptoms

Brittle nails, dry skin, cramps (calcium levels will always appear normal because of PTH)

Calcium toxicity symptoms

Calcium deposits in tissue, muscle, or bloodstream

Calcium foods

Fortified foods, milk products

Vitamin D functions

Absorption of calcium and phosphorus

Vitamin D deficiency symptoms

Osteomalacia, rickets, fatigue, frequent illness

Vitamin D toxicity symptoms

Hypercalcemia, hyperphosphatemia, kidney stones

Vitamin D foods

UV, fortified foods, egg yolks, liver, fatty fish

Magnesium functions

Muscle contractions, co-factor enzymes, protein synthesis

Magnesium foods

Whole foods (very little in each so you have to eat a variety)

Flouride functions

Tooth health

Flouride deficiency symptoms

Tooth problems

Flouride toxicity symptoms

Spots on teeth

Iron functions

Hemoglobin, oxygen transport, neurotransmitter, synthesis of hormones & amino acids & cells

Iron deficiency symptoms

Anemia, fatigue, dizziness, difficulty concentrating, pica, cold, spoon nails

Iron toxicity symptoms

Genetic hemochromatosis, bronze liver

Iron foods

Heme: fish, meat, poultry

Non-heme: green leafy, legumes (vit c helps, tea & phytates & calcium inhibit)

Folate functions

Brain / spine development, DNA synthesis

Folate deficiency symptoms

Neural tube defects, macrocytic anemia, B12 deficiency

Folate foods

Green leafy, legumes, fortified grains

Vitamin B12 functions

Nervous system health, folate use, red blood cell production, myelin sheath maintenance

Vitamin B12 deficiency symptoms

Fatigue, anemia, folate deficiency, nerve damage

Vitamin B12 foods

Animal products, fortified foods

Vitamin K functions

Coagulation, bone formation

Vitamin K deficiency symptoms

Hemorrhaging, bone fractures

Vitamin K foods

Green vegetables