Vitamins and Minerals
| 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 |
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