|
NUTRIENT |
FUNCTION |
SOURCE |
DEFICIENCES |
|
Vitamin A |
Production of visual pigments, promotes normal
development of bones, cartilage and integument |
Produced from Carotene found in liver, fish, and in
leafy green vegetables, and yellow and orange vegetables |
Hardening of epithelium, Night blindness |
|
Vitamin D |
Promotes absorption of Calcium and Phosphorus in
small intestine |
Produced in the skin from provitamin D and U.V. rays
or ingested from fortified dairy products |
Rickets in children, Osteomalacia in adults |
|
Vitamin E |
Antioxidant, maintains stability of cell membranes |
Vegetable oils, seeds, and nuts |
Possible anemia, (excess may cause hypertension) |
|
Vitamin K |
Required for the production of many of the factors
necessary for blood clotting |
Leafy green vegetables, meat, tomatoes, cauliflower |
Easy bruising, prolonged clotting time, possible
internal hemorrhage
|
|
Vitamin B1 (Thiamin) |
Needed for the breakdown of Carbohydrates and in RNA
synthesis |
Pork, liver, eggs, milk, oatmeal, leafy green
vegetables |
Beriberi (weakness, paralysis, possible heart
failure) |
|
Vitamin B2
(Riboflavin) |
Needed in the breakdown of glucose and fatty acids.
|
Meats, dairy products, leafy green vegetables |
Dermatitis, blurred vision |
|
Niacin |
Needed in the breakdown of glucose. Required in
building of proteins and nucleic acids. |
Liver, lean meats,
peanuts |
Pellagra, dermatitis,
Mental disorders |
|
Vitamin B5
( Pantothenic acid) |
Needed in the breakdown of carbs and fat. |
Meats, whole-grain cereals, milk |
Possible depression, muscle spasms |
|
Vitamin B6
|
Required in the
Building of proteins ( esp. antibody prod.) |
Liver, meats, bananas, avocados |
Rarely convulsions |
|
Vitamin B12
|
Required for RBC production |
Liver, meats, milk, cheese, and eggs |
Pernicious anemia |
|
Folic acid |
RBC production,
Nervous system development |
Liver, leafy green vegetables, whole-grain
cereals |
Megaloblastic anemia, Neural tube defects
( spina bifida) |
|
Biotin |
Required for amino acid and fatty acid metabolism. |
Liver, egg yolks, nuts, legumes, mushrooms |
Rarely causes nausea, fatigue, anorexia |
|
Vitamin C
(Ascorbic acid) |
Collagen production, Iron absorption, and hormone
production. |
Citrus fruits, Tomatoes,
Potatoes, Leafy green vegetables |
Scurvy, lowered resistance to infection,
Wounds are slow to heal |
|
Calcium |
Contributes to hardness of bone, Nerve impulse
conduction, muscle contraction, etc. |
Milk and dairy products, leafy green vegetables |
Stunted growth, misshapen growth and weakening of
bones,
Possible tetany. |
|
Phosphorus |
Contributes to hardness of bone, needed for metabolic
reactions, ATP production, cell membranes, etc. |
Meats, cheese, nuts, cereals, milk, legumes |
Stunted growth |
|
Potassium |
Helps maintain osmotic balance, required for nerve
impulse conduction, muscle contraction, etc. |
Avocados, apricots, meats, nuts, bananas, potatoes |
Weakness, heart arrhythmias, edema |
|
Sodium |
Helps maintain osmotic balance, required for nerve
impulse conduction, muscle contraction, etc. |
Salt, cured ham, sauerkraut, cheese |
Cramps, convulsions |
|
Magnesium |
Important in ATP production and decomposition |
Milk, dairy products, legumes, nuts, leafy green
vegetables |
Neuromuscular disturbances |
|
Iron
|
Essential in the formation of hemoglobin |
Liver,( lean meats, apricots, raisins, legumes
in lower concentrations)
|
Iron-deficiency anemia |
|
Zinc |
A component of many enzymes, necessary in wound
healing and skin maintenance |
Meats, cereals, legumes, nuts and vegetables |
Loss of chemical sensitivity ( taste and smell),
learning difficulties |
|
Iodine |
A component of thyroid hormones |
Iodized salt, Kelp |
Goiter |
|
Chromium |
Glucose utilization |
Liver, lean meats |
None known |
