Vitamin A: solubility? function?
Fat soluble.
stimulates osteoblast activity.
Vision, growth, cell differentiation, reproduction, and immune function.
Vitamin A: deficiency? toxicity?
Night blindness, xerophtalania, poor growth, dry skin.
Headache, vomiting, hair loss, liver damage, skin changes, bone pain, birth defects.
Vitamin A sources
Liver, carrots, peaches, leafy greens, fortified milk, sweet potatoes, broccoli
Vitamin D: solubility? Function
Fat soluble.
Helps build strong bones and teeth in children, helps maintain bones in adults. Absorption calcium and phosphorus and maintenance of bone.
Vitamin D: Deficiency? Toxicity?
Rickets in children. Osteomalacia and osteoporosis in adults.
Calcium deposits in soft tissue, growth retardation, and kidney damage.
Vitamin D sources
Egg yolk, margarine, fish oils, tuna, salmon, fortified milk.
Vitamin E: solubility? function?
Fat soluble.
Antioxidant, protects cell membrane.
vitamin E: deficiency? Toxicity?
Hemolyzed red blood cells. Nerve damage.
Inhibition of vitamin K. Nausea, fatigue, headache, muscle weakness.
Vitamin E sources
Corn oil, safflower oil, soybean oil, leafy green, nuts
Vitamin K: solubility? Function?
Fat soluble.
Blood clotting.
Vitamin K: deficiency? Toxicity?
Hemorrhage.
Anemia, liver damage.
Vitamin K sources
Beef liver, egg yolk, leafy greens, legumes.
Vitamin B1 (thiamin mononitrate): solubility? Function?
Water soluble.
Coenzyme in glycolysis, citric acid cycle, and nerve function.
Vitamin B1: deficiency? Toxicity?
Beriberi. Nerve tingling. Poor coordination. Weakness. Heart changes.
Weakness. headache. Irritability.
Vitamin B1 sources
Pork. Sunflower seeds. Whole and enriched grains. Legumes.
Vitamin B2 (Riboflavin): solubility? Function?
Water soluble.
Coenzyme in citric acid cycle. Fat metabolism. Electron transport chain.
Vitamin B2 (Riboflavin): deficiency? Toxicity?
Inflammation of mouth and tongue (mucous membranes) ariboflavins.
None.
Vitamin B2 (Riboflavin): sources?
Milk, leafy green, enriched grains.
Vitamin B3 (Niacin): solubility? Function?
Water soluble.
Coenzyme in glycolysis, ETC and fat metabolism
Vitamin B3 (Niacin): deficiency? Toxicity?
Pellagra. Dermatitis. Dementia. Diarrhea.
Flushing. Nausea. Heart burn.
Vitamin B3 (Niacin): sources?
Enriched grains. Peanuts. Tuna. Chicken. Beef.
Vitamin B5: pantothenic acid: calcium pantothenate: solubility? Function?
Water soluble.
Enzyme in citric acid cycle. Fat metabolism.
Vitamin B5: pantothenic acid: deficiency? Toxicity?
Nausea. Fatigue. Headache. Tingling in hands and feet.
None.
Vitamin B5: pantothenic acid: sources?
Eggs, liver, mushrooms.
Vitamin B6: pyridoxine, pyridoxin -HCL (-phosphate, -amine): solubility? Function?
Water soluble.
Coenzyme in protein metabolism. Neurotransmitter. Hemoglobin synthesis. Methiamine to homocysteine gives off B6 to make cystein. Add folate and B12 to get methionine again.
Vitamin B6: pyridoxine, pyridoxin -HCL (-phosphate, -amine): deficiency? Toxicity?
Headache. Sore throat. Nausea. Vomiting. Nerve changes. Anemia. Depression. Confusion.
Nerve destruction.
Vitamin B6: pyridoxine, pyridoxin -HCL (-phosphate, -amine): sources?
Meat. Legumes. Seeds. Leafy greens
Vitamin B12 (cobalamin): solubility? Function?
Water soluble.
Coenzyme in folate metabolism. Nerve function. Stomach absorption.
Vitamin B12 (cobalamin): deficiency? Toxicity?
Perniciosa anemia. Marcrocytic anemia. Poor Nerve function.
None.
Vitamin B12 (cobalamin): sources?
Animal products
Folate: folic acid: folacin: solubility? Function?
Water soluble.
Coenzyme in RNA and DNA synthesis.
Folate: folic acid: folacin: deficiency? Toxicity?
Macrocytic anemia. Inflammation of tongue. Diarrhea. Poor growth. Neural tube defect.
Makes B12 deficiency.
Folate: folic acid: folacin: sources?
Leafy greens. Organ meats. Legumes. Orange juice.
Biotin: solubility? Function?
Water soluble.
Coenzyme in glucose production.
And fat synthesis.
Biotin: deficiency? Toxicity?
Dermatis. Sore tongue. Depression. Anemia.
Unknown.
Biotin: sources?
Egg yolk
Vitamin C: ascorbic acid: sodium- (calcium-, magnesium-) ascorbate: solubility? Function?
Water soluble.
Collagen synthesis.
Hormone and neurotransmitter synthesis. Antioxidant.
Vitamin C: ascorbic acid: sodium- (calcium-, magnesium-) ascorbate: deficiency? Toxicity?
Scurvy. Poor wound healing. Bleeding gums.
Diarrhea.
Vitamin C: ascorbic acid: sodium- (calcium-, magnesium-) ascorbate: sources?
Citrus. Fruits, broccoli. Strawberry. Greens.
Choline: Function? Deficiency?
Vitamin like substance. Cell membrane. Acetylcholine neurotransmitter.
Fat accumulation in liver.
Sodium: function? Source?
Maintain fluid and electrolyte balance. Nerve impulse transmission muscle contraction.
Table salt. Soy sauce. Meats. Milk. Bread. Vegetables, processed foods.
Sodium: deficiency? Toxicity?
Muscle cramps. Mental apathy. Loss of appetite.
Edema. Acute hypertension.
Chloride: function? Source?
Maintains fluid and electrolyte balance. Hydrochloride acid in stomach. Needs for digestion.
Table salt. Soy sauce. Meets. Milk. Eggs. Processed foods.
Chloride: deficiency? Toxicity?
None.
Vomiting.
Potassium: Function? Source?
Maintain fluid electrolyte balance. facilitates reactions to support cell integrity. assist nerve impulses. transmission and muscle contraction.
all whole foods, meats, milk, fruits, vegetables, grains, legumes.
Potassium: deficiency? toxicity?
muscular weakness. paralysis. confusion.
muscular weakness. vomiting. if injected in vein heart will stop.
Calcium: Function? source?
Mineralization of bone and teeth. muscle contractions and relaxation . nerve functioning. blood clotting. blood pressure. immune defense.
milk and its products. fish with bone. tofu. broccoli, chard, and legumes.
Calcium: deficiency? toxicity?
stunted growth in children. rickets.
bone loss osteoporosis adults.
Constipation. urinary stones. kidney dysfunction. inference with absorption with other minerals.
Phosphorus: Function? source?
mineralization of bone and teeth. part of every cell. genetic material. phospholipids, energy transfer. buffer systems. acid base balance.
all animals. tissues, fish meat, poultry. eggs. milk.
Phosphorus: deficiency? toxicity?
muscular weakness. bone pain.
calcification on non skeletal tissue, like kidneys
Magnesium: function? source?
Part of DASH;
bone mineralization. build protein. enzyme action. normal muscle contraction. heme impulse transmission. teeth maintenance. immune system.
nuts. legumes. whole grains. dark green vegetables. seafood. chocolate. cocoa.
Magnesium: deficiency? toxicity?
weakness, confusion. convulsion, muscle movements bizarre, hallucination, difficulty swallowing. growth failure.
non food source: diarrhea, alkalosis. dehydration.
Sulfate: functions? sources?
proteins help stabilize shape with disulfide bond bridges. part of vitamins biotin thiamin and insulin hormone.
all protein. meat, fish, poultry, eggs, milk, legumes, nuts.
Sulfate: deficiency? toxicity?
None. protein deficiency would happen first.
only if suffer AA eating in excess to cause depression growth.
Iron: function? sources?
protein hemoglobin. carry oxygen in blood. protein myoglobin. makes oxygen avaliable for muscle contractions and needed energy for metabolism.
red meat. fish. poultry, shell fish. eggs, legumes. dried fruit.
Iron: deficiency? toxicity?
anemia.weakness. fatigue. headache. decreased immunity. pale skin. nail beds pale. concave nails. no regulated body temp.
GI distress. iron overload. infection. fatigue. joint pain. organ damage. skin pigmentation.
Zinc: functions? sources?
Part of insulin and enzymes. genetic material and proteins. immune reactions. transport vitamin A. taste perception. wound healing. sperm and fetal development.
protein. foods red meats. fish, shellfish. poultry. whole grains
Zinc: deficiency? toxicity?
growth retardation. delay sexual mutation. lower immune function. hair loss. eye and skin leasions. lose appetite.
lose appetite. lower immunity. lower HDL. copper and iron deficiency.
Iodine: functions? sources?
help thyroid hormone to regulate growth and development and metabolic rate.
iodized salt. seafood. plants that is grown in rich iodine soils.
Iodine: deficiency? toxicity?
under active thyroid gland. goiter. mental and physical retardation . cretinism.
underachieve thyroid gland elevated TSH. goiter.
Selenium: functions? sources?
part of enzyme to defend against oxidation and regulates thyroid hormone.
seafood. organ meats. whole grains. vegetables.
Selenium: Deficiency? toxicity?
Keshan disease.
nail and hair brittleness and loss. fatigue. irritability. nervous system disorders. skin rash. garlic breath
Copper: functions? sources?
help hemoglobin and several enzymes.
seafood. nuts. legumes. whole grains. seeds.
Copper: deficiency? toxicity?
anemia. bone abnormality.
liver damage.
Manganese: Functions? sources?
co factor in several enzymes.
nuts. whole grains. tea. vegetables. leafy greens.
Manganese: deficiency? toxicity?
rare
nervous system disorders
Fluoride: functions? sources?
helps bone and teeth. confer decay and resistance on teeth.
water with fluoride, tea, seafood.
Fluoride: deficiency? toxicity?
tooth decay.
fluorosis ( pitting and discoloration) of teeth.
Chromium: functions? sources?
enhances insulin action.
meats. liver. whole grains. brewers yeast.
Chromium: deficiency? toxicity?
diabetes like condition.
none.