vitamins and minerals

Vitamin A

Vision immune function, healthy skin, growth

Vitamin A food sources

Liver, fish oil, enriched milk

Vitamin A deficiency

Blindness, cracked skin, decreased immune function

Vitamin D functions

Bone mineralization, immune function

Vitamin D sources

Sun, fatty fish, fortified milk, egg yolks, mushrooms

Vitamin D deficiency and toxicity

Rickets, osteomalacia, can be deadly

Vitamin E functions

Cell membrane protection, immune system, fat soluble antioxidant

Vitamin E sources

Very widespread, veggie oils, fruits & veggies

Vitamin K functions

Blood clotting, bone formation

Vitamin K sources

Made by intestinal bacteria, dark green leafy veggies, cabbage

Thiamin, riboflavin, & niacin function

Energy metabolism

Thiamin, riboflavin, and niacin food sources

Whole grain breads and cereals, riboflavin milk, niacin meat fish and poultry

Thiamin deficiency

Beriberi, wernicke-korsakoff syndrome loss of sensation in NANDs and feet

Niacin deficiency and toxicity

Pellagra (rough skin).4 D'S

Large doses cause painful tingling

Biotin functions

Energy metabolism, enzyme in carb fat and protein digestion

Pantothemic acid functions

Energy metabolism, stimulates growth

Vitamin B6 functions

Amino acid synthesis• hemoglobin synthesis, blood glucose reg

Vitamin B6 sources

Meats, fish, poultry, potatoes, bananas, leafy greens

Vitamin B12 function

Enables folate to get into cells, maintains myelin sheath

Vitamin B6 deficiency and toxicity

Weakness, irritable, insomnia, immune response, depression, confusion

Stored in muscle

Vitamin B12 sources

Found in exclusively animal products

Vitamin B12 deficiency

Anemia (pernicious) paralysis of nerves 5 muscles

Folate function

Synthesize DNA, metabolize B12 and other amino acids

Folate sources

Green leafy veggies, breads and cereals, essential for child-bearing women

Folate deficiency and toxicity

Anemia, impaired cell division neural tube effect

Masks vitamin B12 deficiency and only has UL for supplements

Vitamin C function

Collagen, immune response, assists in absorption, antioxidant

Vitamin C sources

Citrus fruits, sweet potatoes, strawberries, kiwi, broccoli

Vitamin C deficiency and toxicity

Bleeding gums, bruises, scurvy (10 mg/day)

Nausea diarrhea

Bone health vitamins and minerals

D, C, A, K, calcium, magnesium, fluoride

Blood health vitamins and minerals

K, B6, C, Folate, B12, iron, calcium, copper

Immune function vitamins and minerals

C, A, D, E, zinc

Energy metabolism vitamins and minerals

All B, phosphorus, iodine, chromium, copper, magnesium

Antioxidant vitamins and minerals

E, C, selenium

Fluid minerals

Sodium, potassium,chloride

Zinc functions

Activates many enzymes, vision, immune function, wound healing, taste perception, growth

Zinc sources

Meats, shellfish, poultry, legums (not well absorbed)

Zine deficiency and toxicity

Growth retardation, impaired immune response

May impair copper and iron absorption

Selenium

Assists vitamin E as antioxidant

Selenium food sources

Meats & shellfish, veggies grown in selenium rich soil

Iodine function

Synthesis of thyroid hormones, met. Rate body temp, reproduction, growth

Iodine sources

Iodide salt, seafood, milk yogurt

Iodine deficiency 3 toxicity

Thyroid gland enlarges, goiter, weight gain, sluggishness

Thyroid activity depression

Copper function

Helps form hemoglobin, energy release

Copper sources

Organ meats, seafood, legumes, nuts and seeds

Copper deficiency

Anemia

Chromium function

Carb metabolism

Chromium sources

Meats (liver) whole grains, veggie oils

Sodium, potassium, chloride functions

Electrolytes, nerve cell trans, contraction and heart beat

Sodium, potassium, chloride sources

Table salt, more processed foods for sodium, less processed foods potassium

Sodim, potassium, and chloride deficiency and toxicity

Prolonged vomit or diarrhea causes death or dehydration

Normally excreted, high blood pressure

Magnesium function

Holds calcium to tooth enamel muscle relaxation, release of energy

Magnesium food sources

Legumes, nuts, seeds, green leafy veggies, best unprocessed

Magnesium deficiency

Found in alcohol abuse, vomiting, or diarrhea, causes slews,

Calcium function

Most abundant, in bones, in blood: nerve trans, muscle contraction, blood clotting, BP regulation

Calcium sources

Milk and milk products, canned salmon/sardines, broccoli, kale, turnip greens , spinach, Swiss chard

Calcium deficiency

Osteoporosis, blood levels don't give calcium status

Phosphorus function

Part of bone and teeth structure, phospholipids, energy metabolism

Phosphorus sources

Milk and milk productsanimal protein

Phosphorus toxicity

Calcification of soft tissues

Fluoride function

Bones and teeth formation and defends decay

Fluorides sources

Fluoridated drinking water