Vitamins and Minerals

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Vitamin or Mineral Sources	Use by the Body	Deficiency Symptoms
A Fish liver oils,liver,eggs,butter,yellow and green vegetables, fruits	Healthy skin,eyes,teeth,urinary tract,and epithelial tissue	Night blidness, skin and mucous membrane disorders,kidney stones
B₁(thiamine) Organ meats(liver,brain.kidney,heart),whole grains,most vegetables	Proper functions of heart,nervous system,and digestive tract;energy release from food;growth	Beriberi (nervous system diorder), cardiovascular disorders, indigestion, fatigue
B₂(riboflavin)Liver,poultry,milk,eggs,cheese,whole grains	Metabolism of proteins,carbohydrates,and fats;tissue repair;healthy skin	Dim vision, premature aging, poor growth, sore mouth and tongue
Niacin Meat,whole grains,potatoes,leafy vegetables,yeast	Growth,healthy nervous and digestive systems,carbohydrate metabolism	Pellagra;nervous,digestive,and skin disorders
B₁₂(cobalamin) Liver and other meats,eggs,cheese,yogurt,milk	Red blood cell production,healthy nervous system	Pernicious anemia
C (ascorbic acid) Citrus and other fruits,leafy vegetables,tomatoes,potatoes	Healthy blood vessels,bones,teeth,cartilage;resistance to infection;healing of wounds	Scurvy,easy bruising,bleeding gums,swollen tongue and joints
D Liver,fish oils,eggs,milk,sunlight	Growth,healthy bones and teeth,metabolism of calcium and phosphorous	Rickets,poor teeth and bones
E Whole grains,leafy vegetables.milk,butter,vegetable oils	Healthy cell membranes,possibly for reproductive functions	Red cell rupture,muscular dystrophy,sterility (in lab animals)
K Leafy vegetables,soybeans;made by intestinal bacteria	Normal blood clotting,proper liver functioning	Hemorrhages
Calcium Milk,cheese,whole grains,meat,leafy vegetables,peas and other legumes	Muscular and nervous system functioning,bone and tooth development,blood clotting,cell membrane permeability	Soft bones,poor teeth,failure of blood to clot
Iodine Seafoods,iodized salt	Cellular respiration(control of body functions)	Goiter
Iron Liver,red meat,egg yolk,whole grains,prunes,nuts	Healthy red blood cells	Anemia
Magnesium Milk,whole grains,legumes,nuts,meat	Healthy bones and teeth, carbohydrate and protein metabolism	Improper nerve and muscle functioning
Phosphorous Milk,whole grains,meats,nuts,legumes	Tooth and bone development,ATP producton,nucleic acids	Poor teeth and bones
Potassium Whole grains,fruits,legumes,meat	Nerve function,cell activities	Improper nerve andmuscle functioning
Sodium Seafood, table salt	Water balance,proper nerve and muscle functioning	Muscle and nerve disorders,dehydration