Vitamin A
Vitamin D
(Fat Soluble)
(Fat Soluble)
REMEMBER:
REMEMBER:
•Functions
•Functions
Vision, Nerves, Growth
Helps body absorb calcium and phosphorus, Helps strengthen
bones
•Food Sources
Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables
•Food Sources
Milk, Milk Products, (Sunlight)
•Deficiencies
Blindness, Stunted Growth, Impaired Immune System
•Deficiencies
•Toxicities
Rickets (Bowed Legs), Bones become too weak to support body
weight
Loss of Appetite, Blurred Vision, Abdominal Pain, Hair Loss,
Joint Pain
•Toxicities
Most toxic of all vitamins, Appetite loss, Nausea and vomiting,
Kidney damage
Vitamin E
Vitamin K
(Fat Soluble)
(Fat Soluble)
REMEMBER:
REMEMBER:
•Functions
•Functions
Maintains cell membranes
Helps blood clot
•Food Sources
•Food Sources
Fruits and vegetables, Vegetable oils, Fortified grains and
cereals, nuts and seeds
Dark green leafy vegetables
•Deficiencies
Nerve deterioration, Can cause anemia in premature babies
•Toxicities
Brain hemorrhages, Stroke, Headaches, Muscle Weakness,
Nausea
•Deficiencies
Hemorrhaging
•Toxicities
Breakage of red blood cells which causes skin to turn yellow,
(called jaundice in infants-can lead to brain damage)
Vitamin C (Ascorbic Acid)
B1 (Thiamine)
(Water Soluble)
(Water Soluble)
REMEMBER:
REMEMBER:
•Functions
•Functions
Maintains the connective tissue, Protects body against infection
COENZYME, Used for energy metabolism, Nerve function,
helps digestive system
•Food Sources
Citrus fruits, orange juice, strawberries
•Food Sources
Milk, Bran, Whole grains, Poultry, Fish, Dried beans
•Deficiencies
Scurvy, (spots on the skin and bleeding gums), Breakdown of
collagen
•Toxicities
Kidney Stones, Interferes with action of Vitamin E
•Deficiencies
Beriberi (Swelling in legs, sore muscles, stiffness and
weakness)
•Toxicities
None
B2 (Riboflavin)
B3 (Niacin)
(Water Soluble)
(Water Soluble)
REMEMBER:
REMEMBER:
•Functions
•Functions
COENZYME, Maintains nervous system, Used for energy
metabolism
COENZYME, Maintains nervous system, used for energy
metabolism
•Food Sources
•Food Sources
Milk, Yogurt, Cheese, Green leafy vegetables
Milk, eggs, Meat, Fish, Poultry, Whole grains, Enriched grains
•Deficiencies
•Deficiencies
Premature aging, Cracks in the corner of mouth, Inflammation
or tongue and mouth
Pellagra (Skin disorder), Dermatitis
•Toxicities
None
•Toxicities
Diarrhea, Heartburn, Nausea, Ulcers
Folate (Folic Acid or Folicin)
B6 (Pyriodoxine)
(Water Soluble)
(Water Soluble)
REMEMBER:
REMEMBER:
•Functions
•Functions
Makes new cells
Helps make red blood cells, Good for overall health
•Food Sources
•Food Sources
Leafy green vegetables, Legumes, Seeds
Green leafy vegetables, Animal Protiein
•Deficiencies
•Deficiencies
Can lead to neural tube defects like spina bifida in infants,
Anemia, Heartburn, Diarrhea
Anemia, Abnormal brain wave pattern, Irritability
•Toxicities
Depression, Fatique, Impaired memory
Masks B12
B12 (Cobalamin)
(Water Soluble)
REMEMBER:
•Functions
Helps make new cells, Maintains nerves and cells
•Food Sources
Whole grains, Animal foods
•Deficiencies
Insomnia, Fatigue, Poor nerve function
•Toxicities
Water retention
•Toxicities
Calcium
Phosphorus
(Macro)
(Macro)
REMEMBER:
REMEMBER:
•Functions
•Functions
Maintains strength of bones and teeth
Helps build body cells, works with calcium
•Food Sources
•Food Sources
Milk, Milk and dairy products, Dark green leafy vegetables
Dairy products, Grain products, meat
•Deficiencies
•Deficiencies
Osteoporosis
Osteoporosis
•Toxicities
•Toxicities
Kidney Stones
Can prevent calcium from working
Magnesium
Iron
(Macro)
(Trace)
REMEMBER:
REMEMBER:
•Functions
•Functions
Helps build bones, Helps nerves and muscles work normally,
Regulates body temperature
Helps carry oxygen to the blood, Helps cells use oxygen
•Food Sources
Dark green leafy vegetables, Whole grain products
•Deficiencies
Heart disease, Heart spasms
•Toxicities
Diarrhea, Lack of coordination, Confusion, Coma
•Food Sources
Red meat, Dark green leafy vegetables
•Deficiencies
Anemia, Red blood cells, paleness, weakness
•Toxicities
Heart Disease, Elevated LDL’s
Sodium
Chloride
(Electrolyte)
(Electrolyte)
REMEMBER:
REMEMBER:
•Functions
•Functions
Maintains fluid balance in the body
Maintains fluid balance in the body
•Food Sources
•Food Sources
Salt, Packaged foods
Salt
•Deficiencies
•Deficiencies
Cramps
Can cause convulsions in infants
•Toxicities
•Toxicities
High Blood Pressure
High blood pressure
Potassium
(Electrolyte)
REMEMBER:
•Functions
Maintains fluid balance in the body
•Food Sources
Fruits, especially bananas and oranges, Meat, poultry, fish, dry
beans, dairy products
•Deficiencies
Irregular heart beat, Loss of appetite, Muscle cramps
•Toxicities
Slowing of the heart beat
Deficiency
Toxicity
Not enough of something (shortage)
Too much of something-(Can become
toxic or poisonous)
Water Soluble
Fat Soluble
Dissolves in water
Dissolves in fat
Macro
Micro or Trace
Large / Big Amount
Electrolyte
Electrolyte
8 cups (64 fl. oz.) of Water
Minerals that help maintain fluid balance in the body
The amount of water you should drink each day
Dark Greens and Yellows
The color of vegetables that we should eat more of
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