VITAMIN / MINERAL

FUNCTION IN BODY

DEFICIENCY

Vision (Cornea & Retina)

XEROPHTHALMIA (Total
Irreversible Blindness)

VITAMIN A

Protein Synthesis, Growth,

and Reproduction

(Chpt 9, p 356-361)

Immunity & Bone Health

VITAMIN D
(Chpt 9, p 362-367)

TOXICITY

Night Blindness

Risk of BIRTH DEFECTS (if

Pregnant)

KERITINIZATION of Epithelial
Tissues (Skin, Membranes)

Bone Abnormalities

Maintains Epithelial Tissue

(i.e. Skin)

Risk for Infectious Diseases

Bone Health. Regulates

Phosphorus & Blood Calcium
Concentration (Pulls Ca from
Bones, Kidneys, & GI Tract)

RICKETS (Children)

HYPERCALCEMIA

OSTEOMALACIA (Adults)

(Calcium Imbalance that Can

Lead to Calcification of Soft
Tissues and/or Kidney Stones)

Cell Differentiation, Insulin

Secretion, Regulation of Blood
Pressure & Immune System

OSTEOPOROSIS (Elderly)

FOOD SOURCES
Yellow & Orange Vegetables
(Pumpkin, Squash, Carrots)
Dark Green Leafy Vegetables
Milk & Dairy Products

Sunlight (UV rays activate

Vitamin D produced in body)
Milk & Dairy Products

Can be Synthesized in body

with exposure to Sunlight

Fish (Salmon, Tuna, Etc)

Also known as Calcitonin

Fortified Breakfast Cereals

NOT COMMON

Vegetable Oils & Wheat Germ

VITAMIN E

Wound Healing

HEMOLYSIS

Nuts, Seeds, Ground Flaxseed

(Chpt 9, p 368-369)

Cell Membrane Integrity

(breakage of Red Blood Cells)

(But can cause nerve

problems, muscle weakness
and uncontrolled movement
of body parts)

Heart Health

(Chpt 9, p 370-372)

THIAMIN (B1)
(Chpt 10, p 388-389)

Synthesis of Blood-Clotting
Proteins & Bone Proteins

Coenzyme in Energy
Metabolism
Component of Nerve Cell
Membranes

Beta-Carotene is a Vitamin A
Precursor (an inactive form of
Vitamin A in foods thats
activated in the body)

Liver (but no one ever eats it)

Antioxidant

VITAMIN K

OTHER COOL STUFF

Green Leafy Vegetables

Green Leafy Vegetables (Kale,

Spinach, Broccoli, Cabbage)

HEMORRHAGE
(Excessive or Internal
Bleeding)

Fortified Breakfast Cereals

NOT COMMON

Soybeans, Canola Oil, Liver

Synthesized by GI Bacteria in
the body (partial needs)

BERIBERI

Pork

(Nerve Damage, Edema,

Enlarged Heart, Weakness,
Confusion)

Whole Grains

NOT COMMON

Fortified & Enriched Products

Does NOT Enhance Sexual

Performance, Slow or Prevent
the Aging Process, Reverse
Parkinson's Disease, or Cure
Muscular Dystrophy.

Babies born in the US receive

an oral dose or injection of
Vitamin K at birth (b/c milk is
a poor source of Vitamin K &
babies have a sterile gut no
Vitamin K producing bacteria)

4/5 Alcoholics are Deficient

Vegetables

Milk & Dairy Products

RIBOFLAVIN (B2)
(Chpt 10, p 390-392)

Coenzyme in Energy
Metabolism

ARIBOFLAVINOSIS
(Inflammation of Tongue,
Mouth, & other Membranes)

NOT COMMON

Whole Grains
Fortified & Enriched Products
Vegetables

Sensitive to Ultraviolet Light.

Reason why Milk is Packaged
in Opaque Containers

VITAMIN / MINERAL

FUNCTION IN BODY

DEFICIENCY
PELLEGRA

NIACIN (B3)
(Chpt 10, p 393-395)

PANTOTHENIC
ACID
(Chpt 10, p 396-397)

Coenzyme in Energy
Metabolism

Part of Coenzyme A in Energy

Metabolism
Synthesis of Lipids,
Hormones, Hemoglobin,
Neurotransmitters

Coenzyme in Energy
Metabolism

BIOTIN
(Chpt 10, p 397-398)

Gluconeogenesis, Fatty Acid

Synthesis, Amino Acid
Metabolism
Coenzyme in Energy
Metabolism

VITAMIN B6
(Chpt 10, p 400-401)

Protein Metabolism,
Glycogenesis, Synthesis of
Heme, Nucleic Acids (DNA,
RNA), Lecithin, Immune Fxn
Coenzyme in Energy
Metabolism

FOLATE
(Chpt 10, p 402-404)

DNA and RBC Synthesis, Cell

Division and Growth,
Homocysteine Metabolism,
Activates Vitamin B12
Coenzyme in Energy
Metabolism

VITAMIN B12
(Chpt 10, p 408-410)

Synthesis of RBC and other

new cells, Maintains Myelin
Sheath around Nerve Cells,
Activates Folate

(Characterized by the 4 Ds:

Dermatitis, Dementia,
Diarrhea, Death)

TOXICITY
NIACIN FLUSH
(Flushing, Painful Tingling
Sensation, Blurred Vision,
Liver Dysfunction, Glucose
Intolerance)
Upper Limit is 35 mg/d

BURNING FEET SYNDROME

(Burning Sensation, Nausea,
Vomiting, Fatigue, Numbness,
Muscle Cramps, Difficulty
Walking)
Can be Induced by Eating Raw
Eggs (a protein in raw egg
whites binds w/ biotin and
prevents absorption.)

(Fatigue, Paleness, Shortness

of Breath, Dizziness, Lack of
Appetite, Depression, etc)

MACROCYTIC ANEMIA
(Fatigue, Headaches, Smooth
Tongue, Diarrhea)
NEURAL TUBE DEFECTS and /
or Cleft Palates in Infants

OTHER COOL STUFF

Meats & Protein Foods

Enriched & Whole Grains

Can be synthesized from

Tryptophan (Amino Acid)

Veggies (Mushrooms, Greens)

Bound in Corn

Widespread in Foods
NOT COMMON

Whole Grain Cereals

Protein Foods (Nuts &
Legumes, Peanut Butter, Eggs,
Meat, Milk)

NOT COMMON

Can be Synthesized by GI
Bacteria

Nerve Degeneration (Sore

Tongue, Dermatitis)
Depression, Confusion,
Irritability, Headaches
Neurological Damage (Upper
Limit = 100 mg/d)

Fortified Breakfast Cereals

Meat, Fish, Poultry, Nuts,
Peanut Butter, Legumes
Vegetables & Fruits (Potatoes,
Bananas, Watermelon,
Avocados, Tomato Juice)

Stored in Muscle Tissue (but

Extra Intake of B6 Does NOT
Strength or Endurance)

May Mask a B12 Deficiency

Upper Limit = 1,000 ug/d

Dark Green Leafy Vegetables

(Spinach, Broccoli, etc)
Enriched Grain Products,
Legumes, Breakfast Cereal
Fortified Orange Juice

PERNICIOUS ANEMIA
(Large Immature RBCs,
(Fatigue, Headaches, Smooth
Tongue, Nerve Damage,
Numbness in Extremities)
Irreversible Nerve Damage

Deficiency Documented in
WWII Prisoners of War
(POWs)

Egg Yolks, Organ Meats

(Liver), and Fish
Whole Grains, Yeats, &
Soybeans
Synthesized by GI Bacteria in
the body (partial needs)

(Depression, Numbness, Hair

Loss, Hallucinations)
MICROCYTIC HYPOCHROMIC
ANEMIA

FOOD SOURCES

ONLY in Animal Products

NOT COMMON

Lean Meat, Fish, Poultry

Eggs, Cheese

Requires B12 for Activation

Recommendation = 400
ug/Day (or 600 ug/d for
Pregnant Women & Those
Trying to Get Pregnant)
Requires Intrinsic Factor (for
Absorption)
Requires Folate (for
Activation).
Inactivated by Microwave
Heating

VITAMIN / MINERAL

FUNCTION IN BODY
Antioxidant
Collagen Synthesis

VITAMIN C
(Chpt 10, p 411-413)

Wound Healing
Immune System
Iron Absorption

DEFICIENCY

TOXICITY

SCURVY

Nausea, Cramps, Diarrhea,

Fatigue, Insomnia, May
Obscure Screening Tests for
Diabetes

(Bleeding Gums, Pinpoint

Hemorrhages, Joint Pain, Poor
Wound Healing, Hysteria,
Internal Bleeding)

Upper Limit: 2,000 mg/d

Nutrient Transport
Waste Removal

WATER (H20)
(Chpt 11, p 444-445)

Metabolic Reactions
Shock Absorber

FOOD SOURCES

OTHER COOL STUFF

Citrus Fruits (Oranges,

Lemons, Limes)

Daily Recd = 90 mg/d (Men),

75 mg/d (Women) +35 mg
More/Day (Smokers)

Most Fruits & Vegetables

(Strawberries, Potatoes, Kiwi,
Tomatoes, Peppers, Broccoli,
Cantaloupe)

Dehydration
Death is Possible

Non-Alcoholic Beverages

Hyponatremia ( Sodium)

Most Foods

Death is Possible

Metabolic Reactions in Body

(Water is Often a Byproduct)

Processed or Canned Foods

Fluid & Electrolyte Balance

(Chpt 12, p 460-463)

Nerve Impulse Transmission

Also Known as Ascorbic Acid

Pure Water
Water Toxicity

Regulates Body Temp

SODIUM (Na)

Not Always an Effective

Therapy for Common Cold

HYPONATREMIA

HYPERNATREMIA

Table Salt (NaCl)

(Muscle Cramps, Mental

Apathy, Loss of Appetite)

EDEMA (Swelling)

Condiments

HYPERTENSION ( BP)

Meat, Seafood, Milk, Cheese,

Eggs, Baking Powder/Soda

Muscle Contraction

Hard Water has Minerals

(i.e. Calcium, Iron, etc) than
Soft Water ( in Sodium)

DASH (Dietary Approaches to

Stop Hypertension) Diet is
in Sodium and Fat, in
Calcium, and in Potassium
( in Fruits, Vegetables,
Whole Grains, Low-Fat Dairy)

HYPERCHLOREMIA

CHLORIDE (Cl)
(Chpt 12, p 460-463)

Fluid & Electrolyte Balance

Necessary for Digestion
(Maintains Stomach Acidity)

NOT COMMON

Fluid & Electrolyte Balance

HYPOKALEMIA

Nerve Impulse Transmission

Muscle Contraction

(Muscular Weakness, Cramps,

Irregular Heart Beat, Paralysis,
Confusion, Glucose Intol.)

Regulation of Heart Beat and

Blood Pressure

Rare but Possible (i.e. Severe

Vomiting, Eating Disorders)

Bone & Tooth Formation

OSTEOPOROSIS or Bone Loss

CALCIUM (Ca)

Nerve Transmission, Muscle

Contraction & Relaxation

Stunted Growth (in Children).

(Chpt 12, p 470-473)

Blood Clotting

POTASSIUM (K)
(Chpt 12, p 468-469)

Regulation of Blood Pressure

Vitamin D, Calcitonin, and

Parathyroid Hormone (PTH)
Control Blood Levels of Ca

(Possible in athletes who

become severely dehydrated.
Vomiting is a common
symptom)

Processed or Canned Foods

HYPERKALEMIA

Fruits and Vegetables

(Bananas, Potatoes, Melons,
Citrus Fruits, etc)

Has an Anti-Hypertensive
Effect (s Blood Pressure)

Milk, Meat, Legumes, Grains

Recd is 4700 mg/day

(Muscular Weakness Irregular

Heart Beat, Vomiting,)
Intravenous Injection Stops
Heart

Table Salt (NaCl)

Condiments

Whole, Unprocessed Foods

Milk & Dairy Products

HYPERCALCEMIA
(Interferes w/ Absorption of
Other Nutrients, Kidney
Dysfunction, Constipation)

Part of Hydrochloric Acid

(HCl) in the Stomach

Small Fish with Bones, Tofu,

Sardines, Legumes
Green Vegetables (Broccoli)
Calcium Fortified OJ, Cereals

Has an Anti-Hypertensive
Effect (s Blood Pressure)
Rule of 300s. One Serving of
Dairy (1 c milk, 1 oz cheese, 1
c yogurt = 300 mg/each)
Daily Recd for Adults: 1,000 1,200 mg/day

VITAMIN / MINERAL

FUNCTION IN BODY

PHOSPHORUS (P)

Synthesis of Phospholipids
(For Cell Membrane)

(Chpt 12, p 478-479)

Required for ATP Production

Bone & Tooth Formation

Part of Buffer Systems

Bone & Tooth Formation

MAGNESIUM (Mg)
(Chpt 12, p 480-481)

IRON (Fe)
(Chpt 13, p 492-497)

ZINC (Zn)
(Chpt 13, p 500-502)

Protein Synthesis (DNA, RNA,

and Other Body Proteins)
Muscle Contraction & Nerve
Impulse Transmission

Part of Hemoglobin (RBCs)

and Myoglobin (Muscles)
Both Transport Oxygen

DEFICIENCY
HYPOPHOSPHATEMIA
(Muscle Weakness, Bone
Pain, Rickets, Confusion)
Rare but Possible

Rare (Kidneys Compensate by

Regulating Excretion)
May be Caused by Certain
Medications (Weakness,
Seizures, Fatigue, Depression,
Irregular Heart Beat)

HYPERPHOSPHATEMIA

Widely Distributed in Animal

Products (Meat, Fish, Poultry,
Eggs, Milk)

( Excretion of Ca from
Bones, Calcification of
Tissues)
Upper Limit: 4,000 mg/d

Breakfast Cereals

(Diarrhea, Nausea, Cramps,

Dehydration)

Whole Grains
Nuts, Legumes, Milk, Yogurt,
Meat, Eggs

(Weakness, Headaches,
Paleness, Immunity)
Poor Control of Body Temp

Fatigue, Infections, Organ

Damage, Growth Retardation
in Kids, Bloody Stools, Shock

Eggs, Legumes, Dried Fruits

Part of Insulin & Enzymes

Hypogonadism (Delayed
Sexual Maturation)
Hair Loss, Diarrhea, Loss of
Taste & Smell

The more magnesium you

eat, the less you absorb.
Average absorption rate for
most individuals is 50%.

Chocolate, Cocoa

Meats (esp Red Meat), Fish,

Poultry (MFP Factor)

Growth Failure in Children

Second Most Abundant

Mineral in Body (Calcium is
the Most Abundant)

Green Leafy Vegetables

Occurs Only with
Supplementation (Not Food)

(AKA Iron Overload). Free

Iron acts like Free Radicals.

Growth, Reproduction, and

Fetal Development

OTHER COOL STUFF

Most Vegetables

HEMOCHROMATOSIS

Growth Retardation in Babies

Taste Perception & Acuity

FOOD SOURCES

MICROCYTIC ANEMIA

Required for Energy

Utilization & Immune Fxn

DNA & RNA Synthesis

TOXICITY

Fortified Cereals

Pre-Menopausal Women
have much higher needs (18
mg/d) than Men or PostMenopausal Women (8 mg/d)
b/c menstruation causes
significant iron loss.

Seafood

Nausea, Vomiting, Cramps,

Diarrhea, Loss of Appetite

Meats, Fish, Poultry

Headaches, Dizziness

Whole Grains

Impaired Immune Fxn

Some Vegetables

Pennies are made from zinc

(w/ a copper coating)

Wound Healing

FLOUROSIS

FLOURIDE (FL)

Bone & Tooth Formation

(Chpt 13, p 506-507)

Prevention of Cavities

Susceptibility to Tooth Decay

(Discoloration of Teeth)

Fluoridated Drinking Water

Chest Pain, Vomiting,

Diarrhea

Seafood

Toothpaste is also a good

source of Fluoride but should
only be applied topically w/
your toothbrush and never
ingested (otherwise, you get
way too much)

GOITER

IODINE (I)
(Chpt 13, p 510-511)

Component of 2 Thyroid
Hormones which Regulate
BMR (Basal Metabolic Rate),
Growth, & Development

(Enlargement of Thyroid)
CRETINISM
(Severe Mental Retardation in
children of mothers who are
deficient)

Seafood (From Ocean)

GOITER
(Thyroid Enlargement due to
Depressed Thyroid Activity)

Iodized Salt
Plants from Iodine-Rich Soil
Milk

Because most dairies in the

U.S. use iodine to clean
milking equipment, milk is
also a source of Iodine.