Name Functions

FAT-SOLUBLE VITAMINS
Vitamin A Antioxidant synthesized from beta-carotene; needed
for healthy eyes, skin, hair, and mucous membranes.
Promotes healthy bone growth.

Vitamin D A group of steroids needed for development and

maintenance of bones and teeth.

Vitamin E Antioxidant that prevents oxidation of vitamin A and

Polyunsaturated fatty acids.

Vitamin K Need for synthesis of substances active in clotting

blood
WATER-SOLUBLE VITAMINS
Vitamin C Antioxidant; needed for forming collagen; helps
maintain capillaries, bones, and teeth

Thiamine (B1) Part of coenzyme needed for cellular respiration; also

promotes activity of the nervous system.

Riboflavin (B2) Part of coenzymes, FAD; aids cellular respiration,

including oxidation of protein and fat.

Niacin (B3) Part of coenzymes NAD; needed for cell respiration,

including oxidation of protein and fat

Folic acid (B9) Coenzyme needed for production of hemoglobin and

formation of DNA

Vitamin B6 Coenzyme needed for synthesis of hormones and

hemoglobin; Central Nervous System control

Pantothenic Part of Coenzyme A needed for oxidation of carbs and

Acid (B5) fats; aids in the formation of hormones and certain
neurotransmitters
Vitamin B12 Complex, cobalt-containing compound; part of the
coenzyme needed for synthesis of nucleic acids
and myelin
Biotin (B7) Coenzyme needed for metabolism of amino acids
and fatty acids
MINERALS -- MAJOR (More than 100 mg/day ne
Calcium Strong bones and teeth, nerve conduction, muscle
contraction

Phosphorus Bone and soft tissue growth; part of phospholipids,

ATP, and nucleic acids

Potassium Nerve conduction, muscle contraction

Sulfur Stabilizes protein shape, neutralizes toxic

substances

Sodium Nerve Conduction, pH and water balance

Magnesium Part of various enzymes for nerve and muscle

contraction, protein synthesis

Chloride Water balance

TRACE MINERALS (less than 20 mg/day ne

Zinc Protein synthesis, wound healing, fetal development
and growth, immune function

Iron Hemoglobin synthesis

Copper Hemoglobin synthesis

Iodine Thyroid hormone synthesis

Selenium Part of antioxidant enzyme

Manganese Part of enzymes

 Food Sources Conditions With…
Too Little Too Much
FAT-SOLUBLE VITAMINS
dark green/yellow/orange veggies, Night blindness and Headache, dizziness, hair
fruits, cheese, whole milk, butter, eggs Impaired growth of loss, nausea, abnormal

bones and teeth development of fetus

Milk fortified with vitamin D, fish liver Ricketts (children), Calcification of soft
oil, also made in the skin when decalcification, and tissues, diarrhea,
exposed to sunlight (UV) weakening of bones possible renal damage
leafy green vegetables, fruits, veggie unknown Diarrhea, nausea,
oils, nuts, wholegrain breads, and headaches, fatigue,
cereals muscle weakness
Leafy green vegetables, cabbage, and Easy bruising and Can interfere with

cauliflower bleeding anticoagulant medication

WATER-SOLUBLE VITAMINS
Citrus fruits, leafy green veggies, Scurvy, delayed Gout, kidney stones,
tomatoes, potatoes, cabbage wound healing, diarrhea, decreased
infections copper
Whole-grain cereals, dried beans and Beriberi, muscular Can interfere with
peas, sunflower seeds, nuts weakness, enlarged absorpotion, of other
heart vitamins
Nuts, dairy products, whole-grain Dermatitis, blurred Unknown
cereals, poultry, leafy green veggies vision, growth failure

Peanuts, poultry, whole-green cereals, Pellagra, diarrhea, High blood sugar and
leafy green veggies, beans mental disorders uric acid, vasodilation,
etc.
Dark leafy green veggies (spinach) Megaloblastic, May mask B12
nuts, beans, whole-grain cereals anemia, spina bifida deficiency

Whole-grain cereals, bananas, beans, Rarely, convulsions, Insomnia,

poultry, nuts, leafy green veggies vomiting, seborrhea, neuropathy
muscular weakness
Nuts, beans, dark green veggies, Rarely, loss of app. Unknown
poultry, fruits, milk mental depression,
numbness
Dairy products, fish, poultry, eggs, Pernicious anemia Unknown
fortified cereals

eggs skin rash, nausea, Unknown

fatigue
MAJOR (More than 100 mg/day needed)
 Dairy products, leafy green veggies Stunted growth in Kidney stones;
children, low bone interferes with iron
density in adults and zinc absorption
Meat, dairy products, sunflower seeds, Weakness, confusion, Low blood and bone
food additives pain in bones and calcium levels
joints
Many fruits and veggies, bran Paralysis, irregular Vomiting, heart attack,
heartbeat, eventual death
death
Meat, dairy products, legumes Not likely… In animals, depresses
growth

Table salt Lethary, muscle Edema, high blood

cramps, loss of pressure
appetite
Whole grains, leafy green veggies Muscle spasm, confusion Diarrhea
irregular HB, convulsions,

personality changes
Table salt Not likely… Vomiting, dehydration

RALS (less than 20 mg/day needed)

Meats, legumes, whole grains Delayed wound healing Anemia, renal failure
night blindness, diarrhea, diarrhea, vomiting,

mental lethargy abnormal cholest levels

Whole grains, meats, prune juice, Anemia, physical and Iron toxicity disease,
clams, soybeans, pumpkin seeds mental sluggishness organ failure,
eventual death
Meats, nuts, legumes Anemia, stunted Damage to internal
growth in children organs if not excreted

Iodized table salt, seafood Thyroid deficiency Depressed thyroid

function, anxiety

Seafood, meats, eggs Vascular collapse, Hair and fingernail

possible cancer loss, discolored skin
development
Nuts, legumes, green veggies Weakness and Confusion, coma,
confusion death