Vitamin Vitamin Vitamin Vitamin
A
D
E
K
Fat Soluble
Fat Soluble
Fat Soluble
Fat Soluble
Vitamin Vitamin Vitamin Vitamin
B1
B2
B3
B6
Thiamin
Water Soluble
Riboflavin
Water Soluble
Niacin
Water Soluble
Water Soluble
Biotin & Vitamin
Pantothenic
C
Acid
Vitamin
B12
Folate
Calcium
Chloride Phosphorus Potassium
& Sulphur
Water Soluble
Major Mineral
Water Soluble
Water Soluble
Major Mineral
Water Soluble
Major Mineral
Major Mineral
Sodium
Major Mineral
Iodine
Iron
Zinc
Trace Mineral
Trace Mineral
Trace Mineral
Function: K stands for
“Klot” (clot), helps blood to
clot, aids in bone
formation
Precursor: Intestinal bacteria
Source: dark, leafy vegs.,
cabbage family
Function: Antioxidant
aka: tocopherol
(so is Vitamin C)
Protects cell membranes, nerve development, & WBC’s
Source: Vegetable oils
Function: Converts AA’s to
needed cells;
regulates glucose, critical to
CNS in fetus
Deficiency: dermatitis, anemia, heart disease
Source: Potatoes, veggies,
liver, bananas
Function: All cells use for
energy release from fats,
carbs, and AA’s, made from
AA tryptophan
Defieciency: Pellagra
Toxicity: Liver damage,
ulcers, vision loss.
Source: White meats:
chicken, tuna, pork; cereal,
potatoes
Function: aka ascorbic acid;
antioxidant, enhances immune response, promotes
collagen.
Deficiency: Scurvy
Sources: citrus fruits, veggies, fruits
60mg/day is normal
Function: All cells use
for energy release from
fats, carbs, important
coenzymes
Source: widespread in
foods
Function: principle positive
Function: 2nd most abunion found inside cells, major
dant mineral in body;
role in fluid & electrolyte bal- 85% found combined with
ance, critical for maintenance calcium. Provides buffers
of heart beat.
for ph balance, part of DNA
Dehydration leads to
& RNA of new cells, &
potassium loss,
energy metabolism.
may cause death.
Source: protein
Source: found in all fresh
foods (lost in processing).
Function: Does it All:
Assists enzymes in all
cells, makes heme, disposes of free radicals,
makes part of cells genetic
material, affects behavior
and learning, assists immune function and wound
healing, & MORE!
Source: meat, shellfish,
poultry, grains, legumes.
Function: Every living cell
(plant & animal) contains
iron. Part of two proteins:
hemoglobin and myoglobin, essential in blood
production, helps deliver
ox. to tissues.
Deficiency: anemia
Source: green leafy veggies, clams, enriched
cereal, tofu, beef
Function: Bone integrity,
functions as hormone,
Precursor: The Sun! &
cholesterol
Deficiency: Rickets, osteomalacia
-Most toxic of all vitaminsSource: The Sun! & Milk
products
Function: Vision, immunity
Precursor: Beta Carotene
AKA: Retinol
Deficiency: Blindness,
night blindness
Toxicity: Very dangerous
Function: All cells use
for energy release from
fats, carbs, very similar to
Thiamin
Source: mostly from milk
and milk by products,
leafy veggies, whole grain
breads, a little from meat
Function: All cells use for
energy release from fats,
carbs. Also benefits nerve
cells and muscle tissue
Deficiency: Beri-Beri, Wernicke-Korsakoff Syndrome
Source: grains, meats, veggies, fruits
Function: aka: folacin, folic
acid. Required to make all
new cells; synthesizes DNA
Deficiencies: neural tube
defects during childbearing
years, anemia
Source: “Foliage”, green,
leafy veggies, liver,
legumes.
Function: Helps folate
make RBC’s, sheath for
nerve fibers, needs
“intrinsic factor” from the
gut for absorption
Source: Only from animals,
may be stored up to 5 years.
Function: Chloride: essential to acid-base balance, part of stomach acid:
hydrochloric acid, source:
salt (sodium chloride).
Body’s major negative ion
in & outside of cells.
Function: Most abundant
mineral, 99% in bones,
combines with phosphorus
to form bones: “calcium
phosphate”. Bone will
release calcium into blood
when needed.
Source: milk & byproducts,
broccoli, sardines
Deficiency: osteoporosis
Sulphur: helps protein to
assume shape
Function: Part of thyroxine,
helps regulate basal
metabolic rate.
Deficiency: Goiter.
In pregnant women:
Cretinism (severe retardation)
Source: iodized salt, seafood
Function: Chief ion used
to maintain fluid balance
outside of cells, maintains ph balance, muscle
contractions, and nerve
transmission. Shaker only
accounts for 15% of our
salt intake; the rest is found
in processed foods.
Magnesium
Major Mineral
Copper
Trace Mineral
Selennium Fluoride Chromium
Trace Mineral
Water
Trace Mineral
Electrolytes
Trace Mineral