Micro & Macro Nutrients

Fat Soluble Vitamins

Vitamin A

Functions: Essential for vision, particularly in low light conditions; supports immune function by maintaining healthy skin and mucous membranes; important for skin health and cellular communication.
Good Food Sources: Carrots, sweet potatoes, spinach, eggs, dairy products, and liver. Foods rich in beta-carotene (e.g., orange and yellow vegetables) can also convert to vitamin A.
Deficiency/Toxicity: Deficiency can cause night blindness, an increase in infection risk, and skin issues; excessive intake can lead to toxicity, which may cause liver damage, hypervitaminosis A, and headaches, particularly in pregnant women.

Vitamin D

Functions: Regulates serum calcium and phosphorus levels, which are crucial for maintaining healthy bones and teeth; also plays a role in immune function and may help reduce inflammation.
Good Food Sources: Fatty fish (like salmon and mackerel), fortified milk and cereals, egg yolks, and exposure to sunlight. The body can synthesize vitamin D when the skin is exposed to UV rays.
Deficiency/Toxicity: Deficiency can result in rickets in children, causing skeletal deformities, and osteomalacia in adults, leading to bone weakness; toxicity may cause hypercalcemia, which can result in kidney stones and vascular calcification.

Vitamin E

Functions: Acts primarily as an antioxidant, protecting cells from oxidative stress and damage; also plays a role in immune function and skin health.
Good Food Sources: Nuts, seeds, vegetable oils (such as sunflower oil), green leafy vegetables, and whole grains.
Deficiency/Toxicity: Deficiency is rare but can lead to neurological problems due to nerve damage; excessive vitamin E can interfere with vitamin K and may increase the risk of bleeding.

Vitamin K

Functions: Key role in blood clotting processes and bone metabolism; participates in the synthesis of proteins required for blood coagulation and bone mineralization.
Good Food Sources: Green leafy vegetables (like kale and spinach), broccoli, brussels sprouts, and fermented foods like natto.
Deficiency/Toxicity: Deficiency can lead to excessive bleeding due to impaired blood clotting; toxicity is rare but may interfere with anticoagulant medications.

Water Soluble Vitamins

Vitamin B1 (Thiamine)

Functions: Important for carbohydrate metabolism, energy production, and nerve function; plays a crucial role in the synthesis of neurotransmitters.
Good Food Sources: Whole grains, pork, legumes, nuts, and seeds.
Deficiency/Toxicity: Deficiency causes beriberi, leading to nerve, heart, and muscle issues; toxicity is rare as excess is excreted in urine.

Vitamin B2 (Riboflavin)

Functions: Supports energy production from carbohydrates, fats, and proteins; important for skin and eye health, and acts as an antioxidant.
Good Food Sources: Dairy products, eggs, lean meats, leafy greens, and fortified cereals.
Deficiency/Toxicity: Deficiency may lead to skin disorders, sore throat, and eye problems; toxicity is uncommon as it’s usually excreted.

Niacin (Vitamin B3)

Functions: Essential for metabolism of carbohydrates, fats, and proteins; helps convert food into energy and maintains healthy skin and nerves.
Good Food Sources: Meat, fish, whole grains, legumes, and fortified cereals.
Deficiency/Toxicity: Deficiency can lead to pellagra, characterized by dermatitis, diarrhea, and dementia; excessive intake may cause flushing and gastrointestinal issues.

Biotin

Functions: Important for fatty acid synthesis, glucose metabolism, and amino acid metabolism; supports healthy hair, skin, and nails.
Good Food Sources: Eggs, almonds, spinach, and sweet potatoes.
Deficiency/Toxicity: Deficiency can cause hair loss, skin rash, and neurological symptoms; toxicity is rare.

Folic Acid

Functions: Crucial for DNA synthesis and repair, cell division, and proper neural tube formation during fetal development.
Good Food Sources: Leafy greens, beans, peas, lentils, and fortified cereals.
Deficiency/Toxicity: Deficiency can result in anemia and increases the risk of neural tube defects in newborns; excessive folate can mask vitamin B12 deficiency symptoms.

Vitamin B5 (Pantothenic Acid)

Functions: Essential for the metabolism of food; vital for the synthesis of hormones and cholesterol; supports energy production.
Good Food Sources: Meat, eggs, whole grains, avocados, and broccoli.
Deficiency/Toxicity: Deficiency is rare; toxicity may cause diarrhea and gastrointestinal upset.

Vitamin B6 (Pyridoxine)

Functions: Involved in amino acid metabolism, neurotransmitter synthesis, and the production of red blood cells; essential for immune function.
Good Food Sources: Fish, beef liver, potatoes, non-citrus fruits, and fortified cereals.
Deficiency/Toxicity: Deficiency can lead to anemia, confusion, depression, and skin problems; excessive intake can lead to nerve damage.

Vitamin B12 (Cobalamin)

Functions: Essential for red blood cell formation, neurological function, and DNA synthesis; involved in the metabolism of fatty acids.
Good Food Sources: Meat, dairy products, eggs, and fortified cereals.
Deficiency/Toxicity: Deficiency can result in anemia and neurological issues; toxicity is rare as excess is typically excreted.

Vitamin C (Ascorbic Acid)

Functions: Key for collagen synthesis, antioxidant protection, and immune function; helps in the absorption of iron.
Good Food Sources: Citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
Deficiency/Toxicity: Deficiency can cause scurvy, leading to fatigue, gum disease, and skin issues; toxicity may cause gastrointestinal disturbances such as diarrhea.

Micro Nutrients

Vitamins

Function: Essential for various biochemical functions in the body, aiding metabolism, immunity, and overall health.
Good Food Sources: Include a diverse array of fruits, vegetables, grains, legumes, and animal products.
Deficiency/Toxicity: Can lead to various health issues, each dependent on the specific vitamin involved.

Minerals

Function: Essential for the structural integrity of bones and teeth, hormone synthesis, and various metabolic processes.
Good Food Sources: Varies by mineral; generally includes animal products, fruits, vegetables, dairy, and grains.
Deficiency/Toxicity: Can lead to conditions such as anemia, hypertension, or other health issues based on the specific mineral.

Major Minerals

Calcium

Functions: Vital for bone health, nerve signaling, and muscle function; plays a role in blood clotting.
Good Food Sources: Dairy, leafy greens, tofu, and fortified foods.
Deficiency/Toxicity: Deficiency can lead to osteoporosis and fractures; excessive intake may increase kidney stone risk.

Phosphorus

Functions: Important for bone structure, energy production, and cell signaling.
Good Food Sources: Meat, dairy products, nuts, and beans.
Deficiency/Toxicity: Deficiency is rare; toxicity can lead to calcium imbalances and bone issues.

Potassium

Functions: Regulates fluid balance, muscle contractions, and nerve signals; critical for cardiovascular health.
Good Food Sources: Bananas, oranges, potatoes, spinach, and watermelons.
Deficiency/Toxicity: Deficiency can result in weakness, fatigue, and cramping; excessive potassium may lead to arrhythmias or hyperkalemia.

Sodium

Functions: Essential for maintaining fluid balance, nerve impulse transmission, and muscle contraction.
Good Food Sources: Table salt, processed foods, and celery.
Deficiency/Toxicity: Deficiency is rare; excessive sodium can lead to hypertension and increased risk of cardiovascular diseases.

Chloride

Functions: Helps maintain fluid balance and is a component of gastric juices needed for digestion.
Good Food Sources: Table salt and various vegetables.
Deficiency/Toxicity: Rare deficiency; high chloride levels are typically not a concern.

Magnesium

Functions: Involved in over 300 biochemical reactions, including energy production, muscle function, and bone health.
Good Food Sources: Nuts, seeds, whole grains, green leafy vegetables, and legumes.
Deficiency/Toxicity: Deficiency can cause muscle cramps, fatigue, and mental disorders; excessive intake is rare but can lead to diarrhea.

Trace Minerals

Iron

Functions: Essential for oxygen transport in the blood and energy production; critical for the formation of hemoglobin and myoglobin.
Good Food Sources: Red meat, poultry, fish, beans, and fortified cereals.
Deficiency/Toxicity: Deficiency can result in anemia; toxicity may damage organs, especially the liver.

Iodine

Functions: Crucial for the synthesis of thyroid hormones, which regulate metabolism.
Good Food Sources: Iodized salt, seafood, dairy products, and eggs.
Deficiency/Toxicity: Deficiency can cause goiter and hypothyroidism; toxicity is rare and typically arises from excessive supplementation.

Zinc

Functions: Essential for immune function, wound healing, and DNA synthesis.
Good Food Sources: Meat, shellfish, legumes, seeds, and nuts.
Deficiency/Toxicity: Deficiency can lead to immune dysfunction and delayed wound healing; excessive zinc can cause nausea and impair copper absorption.

Selenium

Functions: Acts as an antioxidant, protecting cells from damage and supporting thyroid function.
Good Food Sources: Brazil nuts, seafood, organ meats, and grains.
Deficiency/Toxicity: Deficiency can result in Keshan disease, affecting heart health; toxicity can lead to selenosis, causing gastrointestinal disturbances and hair loss.

Copper

Functions: Involved in iron metabolism, collagen production, and cardiovascular health.
Good Food Sources: Shellfish, nuts, seeds, and whole grains.
Deficiency/Toxicity: Deficiency is rare but can cause anemia; excessive copper can lead to liver damage.

Manganese

Functions: Supports metabolism, bone formation, and antioxidant function.
Good Food Sources: Whole grains, nuts, leafy vegetables, and tea.
Deficiency/Toxicity: Deficiency is rare; excessive intake can interfere with iron absorption and lead to neurological issues.

Fluoride

Functions: Important for dental health by strengthening tooth enamel and reducing the risk of cavities.
Good Food Sources: Fluoridated water, tea, and seafood.
Deficiency/Toxicity: Deficiency can lead to dental cavities; excessive fluoride can cause dental fluorosis, affecting tooth appearance.

Chromium

Functions: May enhance insulin action and glucose metabolism, playing a role in carbohydrate and lipid metabolism.
Good Food Sources: Meat, whole grains, fruits, and vegetables.
Deficiency/Toxicity: Deficiency may impair glucose metabolism; toxicity primarily occurs from excessive supplementation.

Molybdenum

Functions: Supports enzyme function in the body, particularly in the metabolism of sulfur-containing amino acids.
Good Food Sources: Legumes, grains, and nuts.
Deficiency/Toxicity: Deficiency is rare; toxicity is associated with consumption of large amounts of molybdenum supplements.

Macro Nutrients

Functions: Provide energy (calories) necessary for physical activity, growth, metabolism, and overall health; support the body's physiological functions.
Good Food Sources: Include a wide variety of foods encompassing all food groups, such as fruits, vegetables, grains, proteins, and dairy.
Deficiency/Toxicity: Imbalances can lead to malnutrition, obesity, or other health issues, depending on the macronutrient involved.

Carbohydrates

Functions: Serve as the primary source of energy for the body; vital for brain function, offering quick and efficient energy.
Good Food Sources: Fruits, vegetables, grains, legumes, and whole grain products.
Deficiency/Toxicity: Deficiency may cause fatigue, cognitive issues, and irritability; excessive intake can lead to weight gain and increased risk of metabolic disorders.

Proteins

Functions: Build and repair tissues, essential for muscle growth, hormone production, and various enzyme functions; also supports immune health.
Good Food Sources: Meat, fish, dairy, legumes, nuts, and seeds.
Deficiency/Toxicity: Deficiency can cause muscle wasting, immune dysfunction, and fatigue; excessive protein intake may stress kidneys and lead to other health complications.

Fats

Functions: Provide a concentrated source of energy; essential for hormone production, absorption of fat-soluble vitamins, and protecting vital organs.
Good Food Sources: Avocados, nuts, seeds, oils (such as olive and canola), and fatty fish.
Deficiency/Toxicity: Deficiency can cause skin issues, hormonal imbalances, and immune system impairments; excessive intake is linked to obesity, cardiovascular diseases, and metabolic issues.

Alcohol

Functions: Not classified as a macronutrient but can provide energy; affects metabolism, nutrient absorption, and overall nutritional status.
Good Food Sources: Alcoholic beverages, including beer, wine, and spirits.
Deficiency/Toxicity: Chronic excessive consumption can lead to liver disease, nutritional deficiencies, and other health issues, including an increased risk of accidents and mental health disorders.