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(INDIVIDUAL)
NUTRIENT FUNCTION DEFICIENCY TOXICITY SYMPTOMS MAJOR FOOD
SYMPTOMS SOURCES
1. Carbohydrates primary source of energy. Fatigue Weight gain and obesity Whole grains (Brown
When consumed, they are Weakness Tooth decay and dental rice
broken down into glucose Difficulty problems whole wheat bread
and used by cells for fuel. concentrating Insulin resistance and an whole grain pasta)
increased risk of type 2 fruits
diabetes broccoli
Increased triglyceride levels spinach
and cardiovascular disease carrots
risk beans
yogurt
2. Proteins Building blocks of body Edema Calcium loss Beef, chicken, pork,
tissues and regulate various Fatigue and Digestive issues lamb, and other animal
physiological processes. Weakness Dehydration meats
Transport oxygen in the Slower wound Kidney strain Eggs
blood, and transport healing Almonds, peanuts
proteins move molecules Skin and hair Soy-based products
across cell membranes. problem
3. Fats Serve as a concentrated Dry, scaly skin Weight gain and obesity Avocado
source of energy, providing Dermatitis Elevated LDL cholesterol Nuts and seeds
more than twice as many Poor wound (the "bad" cholesterol) Olive oil, canola oil
calories per gram compared healing levels Salmon, mackerel,
to carbohydrates and Increased Increased risk of trout
proteins. susceptibility to cardiovascular disease Whole milk, cheese
Necessary for the infections Increased risk of type 2 Coconut
absorption of fat-soluble Impaired growth diabetes Meat and poultry
vitamins from the digestive (in children) Inflammatory responses in
tract. the body
Cushions and protects
internal organs.
4. Vitamins Essential for vision, Night blindness Nausea, vomiting Leafy greens (kale,
immune function, skin Fatigue and Excess is excreted in urine spinach)
health, and cell anemia GI discomfort Fatty fish
differentiation. Scurvy Blood clot formation Citrus fruit
Involved in energy Rickets and Tomatoes
metabolism, & the Osteomalacia Sweet potatoes
formation of red blood Blood clotting Fortified dairy product
cells.
Essential for calcium
absorption, bone health,
and immune function.
5. Mineral Essential for building and Weak bones Kidney stones and impaired Bananas, potatoes,
maintaining strong bones (osteoporosis), absorption of other sweet potatoes,
and teeth, muscle muscle cramps minerals. oranges, and beans
contraction, blood clotting, Iron-deficiency Organ damage with chronic Red meat
and nerve function. anemia excessive intake. Dairy products (milk,
For transporting oxygen in Fatigue Can cause irregular yogurt, cheese)7
the blood (hemoglobin) and Weakness heartbeat.
energy production irregular heartbeat
(cytochromes).
Important for muscle
contraction, nerve function,
maintaining blood pressure,
and electrolyte balance.
6. Water maintain the balance of Thirst Headache Bottled water
fluids within and outside Dark urine Nausea Beverages
cells. Dry mouth and Vomiting Soup
Regulate body temperature dry skin Confusion Yogurt, smoothie and
by dissipating Fatigue Swelling popsicle
Transports oxygen, Dizziness Muscle cramps
nutrients, and waste Rapid heartbeat Seizures
products throughout the Low blood
body. pressure
Rapid breathing
6 ESSENTIAL NUTRIENTS
NUTRIENT FUNCTION DEFICIENCY TOXICITY MAJOR FOOD
(MINERALS) SYMPTOMS SYMPTOMS SOURCES
Calcium Important for bone health, Osteoporosis Constipation Milk, yogurt, cheese,
muscle function, and Muscle cramps Muscle weakness almond milk, canned
blood clotting. Tingling and numbness Excessive thirst and sardines, leafy
Fatigue urination vegetables
Phosphorus Plays a role in bone and Weakness and fatigue Joint pain Eggs, sunflower
teeth formation, energy Loss of appetite Itching and shin seeds, lentils, peas,
metabolism, and DNA Impaired growth rash meat and poultry
synthesis. Irritability Nausea and
Difficulty breathing vomiting
Magnesium Involved in muscle and Muscle weakness Low Blood Dark Chocolate
nerve function, bone Irregular Heartbeat Pressure Whole Grains
health, and energy Personality Changes Irregular Heartbeat Fish
metabolism. Hypocalcemia Muscle weakness Avocado
Legumes
Sodium Essential for fluid balance, Muscle cramps High Blood Table salt
nerve function, and Headache Pressure Processed food
muscle contractions. Confusion and THirtst Fast food
irritability Kidney strain Condiment
Seizure Stroke Cheese
6 ESSENTIAL NUTRIENTS
NUTRIENT FUNCTION DEFICIENCY TOXICITY MAJOR FOOD
(VITAMINS) SYMPTOMS SYMPTOMS SOURCES
Vitamin A Essential for vision, immune Night blindness Vomiting Carrots
(Retinol) function, skin health dry skin dizziness sweet potatoes
increased skin changes spinach
susceptibility to kale
infections eggs
Vitamin B1 energy metabolism Beriberi Not common Whole grains
(Thiamine) nerve function Fatigue Beans
confusion. Nuts & pork
enriched cereals.
Vitamin B2 Essential for energy production, Cracked lips Not common Dairy products
(Riboflavin) metabolism of fats, and red tongue lean meats
antioxidant defense. skin green leafy vegetables,
inflammation
Vitamin B3 for energy metabolism and DNA Pellagra Flushing Meat, poultry
(Niacin) repair liver damage fish, whole grains,
gastrointestinal legumes
upset
Vitamin B5 Involved in energy production fatigue Avocado
(Pantothenic
Acid) and the synthesis of fatty acids numbness Chicken & beef
whole grains
Vitamin B6 Essential for amino acid Anemia Nerve damage Chicken
(Pyridoxine) metabolism, neurotransmitter Dermatitis numbness, Turkey & Fish
synthesis, and red blood cell confusion difficulty walking Bananas
formation. potatoes
Vitamin B7 Important for fatty acid hair loss Egg yolks
(Biotin) synthesis, energy metabolism, skin rash and nuts
and skin health. neurological whole grains
symptoms
Vitamin B9 Essential for DNA synthesis, cell Anemia Leafy greens, legumes
(Folic Acid) division, and preventing neural neural tube fortified grains
tube defects during pregnancy. defects, fatigue oranges
poor growth
Vitamin B12 Vital for red blood cell Anemia meat, fish, dairy
(Cobalamin) formation, nerve function, and Fatigue products, fortified
DNA synthesis. memory cereals
problems
Vitamin C Antioxidant, collagen synthesis, Scurvy Diarrhea Citrus fruits,
(Ascorbic immune system support gastrointestinal strawberries
acid) upset broccoli
pepper
Vitamin D Regulates calcium and Rickets Hypercalcemia Fatty fish, fortified
(Calciferol) phosphorus absorption, Osteomalacia kidney stones dairy products,
important for bone health. sunlight
Vitamin E Antioxidant, protects cell muscle weakness Nuts, seeds, vegetable
(Tocopherol) membranes and nerve oils, spinach
damage
Vitamin K for blood clotting and bone Easy bruising, Not common Leafy greens
(Menadione) health excessive Broccoli
bleeding Brussels sprouts
Vitamin F Important for overall health, Dry skin Not common Fatty fish
(Fatty Acid) including heart health and brain hair loss Flaxseeds
function poor wound walnuts
healing