Vitamins and Minerals

The Essential Vitamins and Minerals Nickel Vitamin E Pantothenic Acid Silicon Potassium Chloride Magnesium... Deficiency: This tells what happens when the vitamin or mineral isn’t taken

Vitamins and

Minerals

Basics of All the Important Essential Minerals and Vitamins That Are Important to Maintain a Healthy Life.

Vitamins help support the cardiovascular system, the nervous system, tissue and cell generation, energy production, organ function, mental clarity, blood formation and circulation, and muscular

response

Fat-Soluble Vitamins- vitamins that can be

stored in the body

Water-Soluble Vitamins- are not stored in the

body, so they must be replenished daily

Vitamins

Minerals support the body’s functions, form bone, skin, and body fluid structure.

The Essential Vitamins and

Minerals

Nickel

Vitamin E Pantothenic Acid Silicon

Potassium

Chloride

Magnesium

Name of Vitamin or Mineral

Functions: This tells how the vitamin or mineral affects the body and how it works

Where it is found: This tells where you can find the vitamin or mineral Usually foods are listed here

Deficiency: This tells what happens when the vitamin or

mineral isn’t taken and how it affects the human body

❈ Liver; fish-liver oils

❈ Dairy products: egg yolk, milk

❈ Butter, enriched margarine

❈ Dark green, leafy vegetables

❈ Dark yellow fruits and vegetables

V i t a m i n A

Vitamin A

Deficiency:

✼ Night blindness

✼ Eyes hurt in bright light

✼ Dry, rough skin

✼ Dull hair

✼ Ridges down nails

✼ Poorly formed teeth

✼ Diseased gums

✼ Stunted growth

Fat soluble

Vitamin B-1 as thiamin mononitrate

Vitamin B-2 as riboflavin

Vitamin B-3 as niacin

Vitamin B-6 as pyridoxine hydrochloride

Folate as folic acid

Vitamin B-12 as cyanocobalamin

Biotin

Pantothenic Acid

 Functions:

-Process carbohydrates, fat, and protein

-Every cell of the body requires vitamin B1 to form ATP—the fuel the body runs on

-Nerve cells require vitamin B1 in order to function normally.

✷ Regulates the oxidation of glucose cells

✷ Helps in the metabolism of proteins, carbohydrates, and fats

✷ Assists in the coordination of muscles

✷ Essential for healthy skin, growth, and eyes

•Where You can

Vitamin B-2 riboflavin

Water Soluble

Deficiency:

❃ Skin disorders

as itching and a sensitivity to bright lights

❃ Swollen or inflamed lips

❃ Corners of mouth split and crack

Vitamin B-3 as

niacin

Water SolubleDeficiency:

❖Pellagra- loss of appetite

Vitamin B-6 as pyridoxine

hydrochloride2 mg

Functions:

❈master vitamin in the processing of amino acids

❈helps to make and take apart many amino acids and is also needed to make serotonin, melatonin,

and dopamine

❈aids in the formation of several neurotransmitters

❈an essential nutrient in the regulation of mental

processes and possibly mood

❈in combination with folic acid and vitamin B12,

vitamin B6 lowers homocysteine levels

Folate as Folic Acid

✷Beans leafy green vegetables

citrus fruits, beets, wheat germ,

❈acts with folic acid and

vitamin B6 to control homocysteine levels

Where it is found:

❈dairy, eggs, meat, poultry, and fish

Deficiency:

❈fatigue

❀organ meats, oatmeal, egg yolk, soy, mushrooms, bananas,

peanuts, and brewer’s yeast

Deficiency:

❀dermatitis, depression, hair loss, anemia, and nausea

10 mg – Water Soluble

Functions:

✯ energy production

✯ needed to make the neurotransmitter acetylcholine

✯ producing, transporting, and releasing energy from fats

✯ activates the adrenal glands

✯ has been reported to lower blood levels of cholesterol and triglycerides

Vitamin C

Functions:

 acts as a powerful antioxidant

 to protect LDL cholesterol from oxidative damage

 makes collagen- the “glue” that strengthens many parts of the body, such as muscles and blood vessels

 plays important roles in wound healing and as a natural antihistamine

 aids in the formation of liver bile and helps to fight viruses and to

detoxify alcohol and other substances

 it reduces the duration and severity of a cold

 improves nitric oxide activity- is needed for the dilation of blood

vessels, potentially important in lowering blood pressure and preventing spasms of arteries in the heart that might otherwise lead to heart

attacks

 help prevent gallstones

60 mg Water Soluble

Vitamin C

Where it is found:

Broccoli, red peppers, currants, Brussels sprouts, parsley, rose hips, acerola berries, citrus fruit, and strawberries

Deficiency:

fatigue, easy bruising, and bleeding gums

Vitamin D

400 IU Fat Soluble

Functions:

✣ maintaining blood levels of calcium

✣ plays a role in immunity and blood cell formation and also helps cells

“differentiate”— a process that may reduce the risk of cancer

✣ needed for adequate blood levels of insulin

Where it is found:

✣ Cod liver oil, egg yolks and butter

✣ the majority of vitamin D in the body is created during a chemical reaction that starts with sunlight exposure to the skin

Deficiency:

✣ abnormal bone formation

❁ plays some role in the body’s ability to process

glucose

✸ Where it is found:

❁ wheat germ oil, nuts and seeds, vegetable oils,

whole grains, egg yolks, and leafy green vegetables

✸ Deficiency:

❁ Severe vitamin E deficiencies are rare

leafy green vegetables

Deficiency:

uncontrolled bleeding rare

mineral in the human body Of the two to three pounds of calcium

contained in the average body, 99% is located in the bones and teeth Where it is found:

dairy products, sardines, canned salmon, green leafy vegetables, and tofu

Deficiency:

Osteoporosis, rickets

deficient people become fatigued even when their hemoglobin levels are normal.

✼Where it is found:

oysters, meat and poultry, fish, dried fruit, molasses, leafy

green vegetables, wine, most iron supplements, and in acidic foods (such as tomato sauce) cooked in an iron pan

✼Deficiency:

athletic performance, ulcers

Functions:

Phosphorus plays a role in DNA, RNA, ADP, and ATP

Phosphorus helps maintain good teeth and bones and keep

muscles and nerves working properly

Where it is found:

Yogurt, Milk, Sardines, Spinach, Cola drinks, Corn Nuts, Bran,

Biscuits, Cheese, Ice Cream, Oatmeal, Asparagus, Dried

Beans, and Sweet Potatoes

· Blood vessels become clogged with calcium that should be

in the bones This can cause sores that won’t heal, strokes,

and heart attacks.

Water SolubleAbout 1,000 mg

Functions:

Iodine is needed to make thyroid hormones, which are

necessary for maintaining normal metabolism in all cells of the body

15-25 mg Water Soluble

 Functions:

Zinc repairs wounds, maintains fertility in adults

and growth in children, synthesizes protein, helps cells reproduce, preserves vision, boosts immunity, and protects against free radicals

 Where it is found:

oysters, meat, eggs, seafood, black-eyed peas,

tofu, and wheat germ

 Deficiency:

Slowing down of healing of wounds, night

blindness, cold sores

100-200 mcg Water Soluble

✦ Functions:

Selenium activates an antioxidant enzyme called

glutathione peroxidase, which may help protect the

body from cancer Selenium is also essential for healthy immune functioning

CopperWater Soluble – 1-3 mg

Functions:

Copper is needed to absorb and utilize iron It is also part of the antioxidant enzyme superoxide dismutase (SOD) Copper

supplementation has been shown to increase SOD levels in

humans Copper is needed to make ATP Synthesis of some

hormones requires copper, as does collagen and tyrosinase.

Where it is found:

The best source of copper is oysters Nuts, dried legumes,

cereals, potatoes, vegetables, and meat also contain copper.

Deficiency:

wound healing, osteoporosis, high cholesterol

Functions:

Silicon is a trace mineral The functions of silicon are not well understood, although silicon probably plays a role in making and maintaining connective tissue

Manganese2-5 mg – Water Soluble

❆ Deficiency:

There are no serious deficiency problems

The best source of chromium is true brewer’s

yeast Nutritional yeast and torula yeast do not

contain significant amounts and are not

substitutes Chromium is also found in grains and cereals, although it is lacking when these foods are refined Some brands of beer contain significant

amounts of chromium

Deficiency:

There are no serious deficiency problems

Where it is found:

The best sources of this mineral are beans, dark green leafy vegetables, and grains Hard tap water can also supply molybdenum to the diet

Deficiency:

Although molybdenum is an essential mineral, no

deficiencies have been reported in humans

Functions:

Boron is required by your body in trace amounts for

proper metabolism of calcium, magnesium, and

phosphorus Boron helps brain function, healthy bones, and can increase alertness It also helps prevent

osteoporosis Boron is also useful for people who want

to build muscle.

Where it is found:

Raisins, prunes, and nuts are generally excellent

sources of boron Fruit (other than citrus), vegetables, and legumes also typically contain significant amounts.Deficiency:

Chances of arthritis are higher if the right amount of

boron isn’t taken

Functions:

May help stabilize tertiary structure of nucleic acids and proteins and be involved with iron or vitamin metabolism

Where it is found:

Banana, beet greens, cider, clams, kale, kidney

beans, lentils, navy bean, peas, peanuts, raisins,

rhubarb, spinach, Swiss chard

Deficiency:

Nickel deficiency is unknown

Water Soluble 300 - 600

mcg

Due to limited data, biochemical

functions of tin are unknown, but it may

be involved in the electron transport

systems and protein binding.

Water Soluble

4,000 mg

Functions:

Potassium is needed to regulate water

balance, levels of acidity, blood pressure, and neuromuscular function, including a critical role in transmission of electrical impulses in the heart Potassium is also required for carbohydrate and protein

Water Soluble 10 - 60 mcg

Functions:

May be required for glucose, cholesterol and bone

metabolism, effecting the thyroid, the dentin of

teeth, and suppresses cholesterol synthesis in young humans’ livers

Lutein is an antioxidant in the carotenoid family

Lutein may act as a filter to protect the macula

from potentially damaging forms of light

Consequently, lutein appears to be associated with protection from age-related macular degeneration (the leading cause of blindness in older adults)

Spinach, kale, collard greens, romaine lettuce,

leeks, peas, and egg yolks are good sources of

lutein

Macular degeneration, cataracts

Functions:

Important in acid-base balance, involved in water

balance and distribution, involved in muscle and nerve function, important in cardiac function, and important

in kidney and adrenal function

Where it is found:

cod, flounder, salmon, tuna, haddock, bananas,

apples, oranges, cantaloupe, apricot, peaches, plums, strawberry, chicken (white meat), lamb, beef, pork,

carrot, potato, asparagus, avocado, lima bean,

spinach, tomato

Deficiency:

fatigue, irritability, mental confusion, weakness

Water Soluble 250–400 mg

Functions:

Magnesium is needed for bone, protein, and fatty

acid formation, making new cells, activating B

vitamins, relaxing muscles, clotting blood, and

forming ATP Insulin secretion and function also

You have just viewed the vitamins and minerals that your body needs in order to function properly By eating the right foods, your body will grow healthy and strong while preventing certain deficiencies that cause harm to

your body.