VITAMINS

NAMES WATER SOLUBLE Coenzyme in energy metabolism, Helps synthesize neurotransmitters Whole or enriched grain, Pork, legumes, nuts, liver Milk and dairy products, Whole and enriched grains Whole and enriched grains, Meat, poultry, fish, nuts, and peanuts Widespread in foods; chicken, beef, potatoes, oats, tomatoes, liver, egg yolk, broccoli, whole grains Beriberi (wet, with edema; dry, with muscle wasting) Enlarged heart, cardiac failure; muscular weakness; apathy, poor short-term memory, confusion;anorexia, weight loss Sore Throat, inflammation characterized y skin lesions covered with greasy scales Diarrhea, abdominal pain, vomiting, depresion, apathy, headache 9on areas exposed to sunlight OTHER NAMES CHIEF FUNCTIONS SIGNIFICANT SOURCES DEFICIENCY DISEASE DEFICIENCY SYMPTOMS

Thiamin

Vitamin B1

Riboflavin

Vitamin B2

Coenzyme in energy metabolism, Supports antioxidants

Ariboflavinosis

Niacin

Nicotinic acid, Nicotinamide, Vitamin B3

Coenzyme in energy metabolism, Supports fatty acid synthesis

Pellagra

Pantothenic Acid

Component of Coenzyme A, Used in energy metabolism

Vomiting, nausea, stomach cramps, insomnia, hypoglycemia

Folate

Coenzyme in DNA synthesis and cell division, Needed for normal red blood cell synthesis

Green leafy vegetables, orange juice, legumes , Fortified cereals, enriched grains

Megaloblastic anemia, Can contribute to neural tube defects, Women of childbearing age need 400 micrograms/day of folic acid Pernicious anemia (Megaloblastic anemia + nerve damage)

Anemia, mental confusion, weakness, shorthness of breath

Vitamin B12

Needed for normal folate function,DNA and red blood cell synthesis, Maintains myelin sheath around nerves

Vitamin C

Antioxidant, Needed for collagen synthesis

Foods of animal origin (meat, fish, poultry, shellfish, milk, cheese, eggs), fortifird cereals Fruits: citrus, strawberries, kiwi Vegetables: broccoli, tomatoes, potatoes fortified milk, cheese, eggs, spinach, broccoli, carrots, pumkin

Anemia, fatigue, loss of appetite, constipation

Scurvy

Anemia, atherosclerotic plaques, joint pain, rough skin, blotchy bruises

FAT SOLUBLE Retinol, retinal, retinoic acid Vision;maintenance of cornea, epithelial cells, mucous membranes, skin; bone and tooth growth, reproduction;immunity Hypovitaminosis A Night blindless, corneal dying, impaired immunity, plugging of hair folicies

Vitamin A

Vitamin D

Calciferol

Mineralization of bones

Vitamin E

Alpha-tocopherol Antioxidant

Vitamin K

Phylloquinonem menadione

Shyntesis of blood-clotting proteins and bone proteins

synthezied in body with sunlight help, fortified milk, cereals, juices, chocolate mixes Margarine, salad, wheat germ, whole grains, leafy green vegetables Bacterial synthesis in digestive tract, leafy green vegetables, milk

Rickets in children, osteoporosis

Enlargement of ends of long bones, muscle spams, progressive weakness; pain in pelvis, lower back and legs Red blood cell breakage

Hemorraghing

MINERALS Names Chief Function Maintains normal fluid and electrolyte balance; assist in nerve impulse transmission and muscle contraction Maintains normal fluid and electrocyte balance; part of hydrochloric acid found in the stomach, necessary for proper digestion Deficiency Symptoms Toxicity Symptoms Significant Source Table salt, soy sauce; moderate amounts in meats, milks, breads, vegetables; large amounts in processed food Table salt, soy sauce; moderate amounts in meats, milks, eggs; large amounts in processed foods

Sodium

Muscle cramps, mental apathy, loss of appetite

Edema, acute hypertension

Chloride

Do not occur under normal circumtances

Vomiting

Potassium

Calcium

Magnesium

Sulfate

Maintains normal fluid and electrocyte balance; facilitates many reactions; support cell integrity ; assist in nerve impulse transmission and muscle contraction Mineralization of bones and teeth; part of every cell;important in genetic material, part of phospolipids, used in energy transfer and in buffer systems that maintain acid-base balance Bone mineralization, building of protein, enzyme action, normal muscle contraction, nerve impuls transmission, maintenance of teeth and functioning of immune system As a proteins, stabilizes their shape by forming disulfide bridges; part of vitamins thiamin and biotin and the hormon insuline

Irregular heartbeat, muscular weakness, glucose intolerance

Muscular weakness; vomiting;if given into a vein, can stop the heart

All whole foods : meats, milks, fruits, vegetables, grains, legumes

Muscular weakness, bone pain

Calcification of nonskeletal tissues, particularly the kidneys

All animal tissues (meat, fish, poultry, eggs, and milk)

Weakness; confusion: if extreme, convulsions, bizzare muscle movements (especially of eye and face muscles), hallucinations, and difficulty of swallowing; in children, growth failure

From nonfood sources only ; diarrhea, alkalosis, dehydration

Nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa

None known, protein deficiency would occur first

Toxcity would occur only if sulfurcontaining amino acids were eaten in excess

All protein containing foods (meat, fish, poultry, eggs, milk, legumes, nuts)

Iron

Part of hemoglobin, part of protein myoglobin in muscles, necessary for the utilization of energy as part of the cells methabolic machinary Part of many enzymes; associated with hormone insulin;involve in making genetic material, immune reactions, taste perception, wound healing

Anemia:weakness, fatigue, headache; impaired work performance and cognitive function; impaired immunity; pale skin, nailbeds,moucous membranes, and palm creases; inability to regulate body temperature Growth retardation, delayed sexual maturation, hair loss, eye and skin lesions, loss of appetite

GI distress, iron overload : infections, fatigue, joint pain, skin pigmentation, organ damage

Red meats, fish, poultry, shellfish, eggs, legumes, dried fruits

Zinc

Loss of appetite, impaired immunity, low HDL, copper and iron deficiencies

Protein_containing foods : red meats, shellfish, ehole grains, some fortified cereals