INTRODUCTION TO NUTRITION Small intestine - absorption happens in the small

intestine. Bile (produced in the liver and stored in the

Nutrition is a vital component to overall wellness and
health. Diet affects energy. well being and many disease
states. There is a connection between lifetime nutritional
habits and the risks of many chronic diseases such as
cardio vascular diseases, diabetes, cancer. A well
balanced diet can prevent such conditions and improve
energy levels and over all health and wellness. The basis
of nutrition is FOOD
gall bladder), pancreatic enzymes, and other digestive
enzymes produced by the inner wall of the small
intestine help in the breakdown of food.
Large intestine - Undigested food passes in the large
intestine. In the large intestine, some of the water and
electrolytes (chemicals like sodium) are removed from
the food.

Definition of terms: The end of the process - Solid waste is then stored in
the rectum until it is excreted via the anus.
1. Nutrition-is the study of food in relation to health.
2. Food-is any substance when ingested or eaten ENZYMES - an organic catalyst that are protein in nature
nourishes the body. and are produced by living cells.
3. Nutrient-is a chemical component needed by the
body to provide energy, to build and repair tissues 3 Groups of Digestive Enzymes:
and to regulate life process. 1. Amylase-carbohydrate splitters
4. Digestion - it is a mechanical and chemical
breakdown of food into smaller components. 2. Lipase-fat splitters
5. Absorption-it is a process where the nutrients from
3. Proteases-protein splitters
foods are absorb by the body into the bloodstreams.
6. Metabolism-is a chemical process of transforming
foods into other substance to sustain life.
7. Enzymes-an organic catalyst that are protein in
nature and are produced by living cells.

Catalyst speeds up or slows down chemical reactions

without itself undergoing change.

8. Nutritional Status-is the condition of the body

resulting from the utilization of essential nutrients.
9. Calorie-fuel potential in a food. One calorie
represents the amount of heat required to raise one
liter of water one degree Celsius.
10. Malnutrition-It is the condition of the body
resulting from a lack of one or more essential
nutrients or due to excessive nutrient supply.

Mouth: The digestive process begins in the mouth. Food

is partly broken down by the process of chewing and by
the chemical action of salivary amylase (these enzymes
are produced by the salivary glands and break down
starches into smaller molecules).

On the way to the stomach

Esophagus - After being chewed and swallowed, the

food enters the esophagus. The esophagus is a long tube
that runs from the mouth to the stomach. It uses
rhythmic, wave-like muscle movements (called
peristalsis) to force food from the throat into the
stomach. This muscle movement gives us the ability to
eat or drink even when we're upside-down.

Stomach - The stomach is a large, sack-like organ that

churns the food and bathes it in a very strong acid
(gastric acid). Food in the stomach that is partly digested
and mixed with stomach acids is called chyme.
Digestibility of an average person The 3 Main Food Groups:

CHO – 90% 1. Body-building foods - foods that supply good quality

proteins, some vitamins and minerals
Protein-92%
2. Energy foods - mostly of rice and other cereals,
Fats-95% starches, sugars and fats contribute the bulk of Calories.
Factors that affect digestion and absorption: 3. Regulating foods- composed of fruits and vegetables
1. Crude fibers-skin and seed of fruit that provide vitamins and minerals, particularly ascorbic
2. Preparation and cooking acid and pro vitamin A.
3. Disease-intestinal cancer, diarrhea Dietary Guidelines strategies to promote appropriate
4. Surgery-gastrectomy diets and related health practices to achieve the goal of
5. Parasitism improving the nutritional condition.
6. Presence of interfering substance
10 Nutritional Guidelines For Filipinos
PHYSIOLOGIC VALUE OF FOOD
1. Eat a variety of foods everyday
Food is good to eat when it fulfills the ff. qualities: 2. Breast-feed infants exclusively from birth to 4-6
1. It is nourishing or nutritious months and then, give appropriate foods while
2. It has satiety value continuing be g breast-feeding
3. It is prepared under sanitary conditions 3. Maintain children's normal growth through proper
4. Its palatability factors (color, aroma, flavor, texture) diet and monitor their growth regularly.
5. Within the budget and suitable to the occasion. 4. Consume fish, lean meat, poultry or dried beans.
5. Eat more vegetables, fruits and root crops.
Nutrition Classification 6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and other calcium-rich
1. According to function
foods such as small Fish and dark green leafy
2. According to chemical nature
vegetables everyday
3. According to essentiality
8. Use iodized salt, but avoid excessive intake of salty
4. According concentration
foods.
Classification of Nutrients 9. Eat clean and safe food.
10. For a healthy lifestyle and good nutrition, exercise
1. According to function: regularly, do not smoke avoid drinking alcoholic
beverages
-Function as energy giving, body building, body
regulating. FOOD GUIDE PYRAMID- FNRI (Foods & Nutrition
Research Institute)
2. According to chemical properties:

a) Organic-protein, lipids, carbohydrates and

vitamins
b) Inorganic-water & minerals

3. According to concentration

a) Macronutrients- Carbohydrates, Protein, Fats

b) Micro nutrients-Vitamins, Minerals & water

BASIC TOOLS IN NUTRITION

Food Groups-group of foods that have similar

nutritional properties and is part of the hierarchy of the
food pyramid, such as cereal group, milk group, meat and
protein group, fruit and vegetable group, fats and sweets
group
MyPyramid contains eight divisions. From left to right
on the pyramid are six food groups:
1. Grains, recommending that at least half of grains
consumed be as whole grains
2. Vegetables, emphasizing dark green vegetables,
orange vegetables, and dry beans and peas
3. Fruits, emphasizing variety and deemphasizing fruit
juices
4. Oils, recommending fish, nut, and vegetables
sources
5. Milk. a category that includes fluid milk and many
other milk-based products
6. Meat and beans, emphasizing low-fat and lean
meats such as fish as well as more beans, peas, nuts,
and seeds
RDA & RENI
Recommended Dietary Allowance (RDA)
- is the information of nutrient allowance for the
maintenance of good health. A tool for assessing
a dietary intake of the population group. This
emphasize the amount of foods or diet.
RENI-Recommended Energy Nutrient Intake
- A new standard replacing RDA, emphasizing on
recommending on the nutrients rather than food
or diet.
- This tool serve as a guide for designing nutrition
and health intervention towards an
improvement of the health of the Filipinos.
Food Exchange List
- A classification or grouping of common foods in
terms of equivalent amounts of Carbohydrates,
Protein, Fat and Calories
- The word exchange refers to the fact that each
item on a particular list in the portion listed may
be interchanged with any other food item on the
same list. An exchange can be explained as a
substitution, choice, or serving.
Nutritional Labeling
 Primary means of communication between the
producer or manufacturer and the consumer
2 Components of Nutritional Labeling
1. Nutrient Declaration-a standardized statement or
listing of the nutrient content of food
2. Nutrition Claim-representation which states or
implies that a food has some particular nutritional
proponents.
Nutrient density
 is a measure of the nutrients a food provides
compared to the calories it provides. Foods low
in calories and high in nutrients are nutrient
dense, while foods high in calories and low in
nutrients are nutrient poor
MACRO NUTRIENTS
 Macro nutrients constitute the bulk of the food
we eat, they provide energy and chemical
building-blocks for tissues.
3 Macro Nutrients:
1. Carbohydrates
2. Protein
3. Fats
CARBOHYDRATES
- Major source of energy for the body.
- Consist of 60-100%of calories
- 1 gram of carbohydrates contains 4 calories.
- -carbohydrates are made of carbon, hydrogen
and oxygen with the general formula of C.(H,D).
Classification of Carbohydrates
Simple Carbohydrates
1) Monosaccharide-"simple sugar", is the simplest form
of sugar.
a. Glucose-"blood sugar
b. Fructose-sweetest of simple sugar. Found in
honey, fruits and vegetables.
c. Galactose - not found in free foods. Galactose is
a result when the lactose breakdown.
** Simple sugar are water soluble, and quickly absorb in
the bloodstream***
2) Disaccharide - "double sugar. Made up of 2
monosaccharide.
a. Sucrose-ordinary table sugar (glucose &
fructose)
b. Lactose-"milk sugar" (glucose & galactose)
c. Maltose - (malt sugar) is produced during the
malting of cereals such as barley.
3) Polysaccharide-complex sugar" Composed of many
molecules of simple sugar
a. . Starch-most important in human. They supply
energy for longer period of time.
Examples: rice, wheat, com, carrots and potatoes.
Starches are not water-soluble and require digestive
enzymes called amylases to break them apart.
b. Dextrins- formed by the breakdown of starch,
obtained from starch by the application of heat
or acids and used mainly as adhesives and
thickening agents.
c. Cellulose- Non-digestible by humans. They
lower the blood glucose level of people with
diabetes, that is composed of glucose units,
forms the main constituent of the cell wall in
 most plants, and is important in the - The basic unit of fat is called "triglyceride” which
manufacture of numerous products. such as consist of molecule of glycerol attached to the 3 fatty
paper, textiles, pharmaceuticals acids
d. Pectin-Sources from fruits and are often used as
a base for jellies 3 Forms Fatty Acids
e. Glycogen-"animal starch" 1. Saturated Fats
f. Hemicellulose-also indigestibile, found in agar,
pectin, woody fibers, leaves, stems.  Shown to raise blood cholesterol.
g. Inulin-Important medicine and nursing as it  Considered the most dangerous" type of fat that
provides test of renal function. lead to raise blood cholesterol may lead to
Functions of Carbohydrates: coronary heart disease
 Difficult to metabolize causing weight gain
1. Main source of energy for the body.
2. Protein sparing action Sources: butter, lard, meat, cheese, eggs, coconut oil,
3. Necessary for normal fat metabolism chocolate, cakes, cookies
4. Cellulose stimulate peristaltic movement of the 2. Monounsaturated fats
gastrointestinal tract. Absorb water to give bulk to
the intestines  lower level of "bad" cholesterol.
5. Lactose encourage the growth of beneficial bacteria,
Sources: Vegetable oil, peanut, soybean, com, olive oil,
resulting in a laxative action.
canola oil
6. Glucose is the sole source of energy in the brain.
Proper functioning of the tissues 3. Polyunsaturated Fats-Lower levels of total
cholesterol.
Sources of Carbohydrates
Classes:
1. Whole grains
2. Sweet potatoes & white potatoes. Bananas, dried 1. Omega 3
fruits.  have a positive effect on reducing mortality from
3. Milk (lactose) cardiovascular disease
4. Sugar, sweets, honey, maple sugar  Reduced blood clotting tendency and reduced
blood pressure.
"Empty Calories" foods which do not contain any other
nutrients except carbohydrates 2. Omega 6
Common Diseases:  "Linoleic acid polyunsaturated fatty acid
 lowers cholesterol levels in the blood and helps
a. Overweight
in the prevention of heart disease
b. Diabetes
c. Tooth Decay Sources of Polyunsaturated fats- unrefined safflower,
d. Depressed appetite com, sesame, soybean, sunflower oil, seeds, nuts, dark
e. Fermentation causing gas formation green vegetables
f. Cancer

Deficiency

1. Ketosis-disease caused by lack of carbohydrates, in

which the acid level of the body is raised
2. Protein Energy Malnutrition
a. Kwashiorkor-Protein Def
b. Marasmus-Calorie Def.

3. Low Blood Sugar Level

FATS or Lipids

- Fats, oils, and waxes belong to the group of naturally

occurring organic materials called -lipids,
- Lipids are those constituents of plants or animals
which are insoluble in water but soluble in other
organic solvents.
- Most concentrated form of energy
- Contains 9 calories per gram fat
- It is recommended 15-25% fat in the diet
Cholesterol

 Cholesterol is a major component of all cell 10 Foods High Transfats

membranes. It is required for synthesis of sex
hormones, bile acids, and vitamin D. It is also a 1. Spreads-mayonnaise, margarine, butter
precursor of the steroid hormones. 2. Package foods-cake mixes, biscuits
- Cholesterol is also made in the body and is taken 3. Soups-noodle soups
also thru foods 4. Fast foods-Mcdonalds, Kentucky Fried Chicken
- But Cholesterol is a major factor in the 5. Frozen foods-frozen pies, pizza, breaded fish
development of heart diseases sticks, breaded chicken
- Daily intake should not exceed 300 mg./day 6. Baked goods-cupcakes
7. Cookies & cakes
Source of Dietary Cholesterol 8. Donuts
9. Cream Filled cookies
Richest: egg yolk, fish roes, mayonnaise and shell fish. 10. Chips & Crackers
1. Moderate: Fat on meat, duck, goose, cold cuts, Sources of Fat
whole milks, cream, ice cream, cheese, butter and
most commercially made cakes, biscuits and 1. Animal Fats-fat from meat, fish, poultry, milk, milk
pastries. products and eggs.
2. Poor: All fish and fish canned in vegetable oil, very 2. Vegetable Fats-margarine, seed and vegetable oil,
lean meats, poultry without . skin, skimmed milk, nuts
low fat yoghurt and cottage cheese. 3. Visible Fats-butter, cream, margarine, lard, fish liver
3. Cholesterol free: All vegetables, and vegetable oils, oils, pork fat
fruit (including avocados and olives), nuts, rice, egg 4. Invisible Fats-cheeses, olives, cakes, nuts, pastries
white and sugar.
Diseases:
Vocabularies:
1. Heart Disease
Lipid - Any of a group of organic compounds, including 2. Cancer
the fats, oils, waxes, sterols, and triglycerides, that are 3. Obesity
insoluble in water but soluble in nonpolar organic
solvents, are oily to the touch. PROTEIN

Fat-Any of various soft, solid, or semisolid organic
compounds constituting the esters of glycerol and fatty
acids and their associated organic groups.
Oil-is liquid at room temperature soluble in various
organic solvents such as ether but not in water
Cholesterol - is a form of fat in animal origin that is a
factor in the development of heart disease.
Transfats - fatty acids that are produced when
polyunsaturated oil are hydrogenated to make them
more solid. Thus raise the level of blood cholesterol.
Hydrogenated fats - unsaturated oil undergone
hydrogenation to make them more solid and less
resistant to heat.
Low Density Lipoprotein (LDL) A complex of lipids and
proteins, with greater amounts of lipid than protein, that
transports cholesterol in the blood. High levels are
associated with an increased risk of atherosclerosis and
coronary heart disease.
High Density Lipoprotein (HDL) - A complex of lipids
and proteins in approximately equal amounts that
functions as a transporter of cholesterol in the blood.
High levels are associated with a decreased risk of
atherosclerosis and coronary heart disease.
- Known as the building blocks of the body
- It contains the elements of carbon, hydrogen, oxygen
and nitrogen.
- Protein is made up of amino acids which is the basic
component of protein
AMINO ACIDS
Amino acids are known as the building blocks of
protein.
They perform many important functions such as:
building cells, protecting the body from viruses or
bacteria, repairing damaged tissue and carrying oxygen
throughout the body
There are 20 different amino acids. Amino acids are
linked together to form peptides, which are small chains
of amino acids. The peptides are then linked together to
form larger proteins.
There are thousands of different proteins that carry out a
large number of jobs in the human body. Even though so
many different proteins are at work in your body, you
don't have to worry about consuming each individual
protein from the foods you eat. Your body will make
those proteins. All you need to do is to make sure your
body has a healthy supply of all 20 of the different amino
acid "building blocks." Having enough of those amino
acids is easy because your body can make 11 of them
from other compounds already in your body. That leaves 8. Transporting substances around the body
eight amino acids that you must get from your diet. 9. Serving as building blocks for hormone
production
10. Helping blood clot
Types of Amino Acids 11. Serving as structural components that give our
body parts their shapes
1) Essential Amino Acids
Sources:
 are those that are necessary for good health but
cannot be produced by the body and so must be Complete Protein
supplied in the diet. 1. Meat-beef, pork, lamb
Ex. 2. Poultry-chicken, turkey, duck
3. Fish
- Leucine 4. Dairy Products-milk, yogurt, cheese
- Isoleucine
- Lysine Incomplete Protein
- Valine Grains-beans, com, cats, pasta, whole grain breads
- Tryptophan
- Phenylalanine Legumes, seeds & nuts - sesame seed, sunflower seed,
- Methionine peas, rice, peanuts, cashew
- Serine
Vegetables- Brocolli
2) Non-Essential Amino Acids
Common Diseases
 are those that are produced by the body so not
as necessary in the diet 1. Heart Disease
2. Cancer (prostate, pancreas, kidney, breast and
Ex. colon)
3. Osteoporosis
- Aspartic Acid 4. Weight control
- Tyrosine 5. Kidney Diseases
- Glycine 6. Ketosis
- Cysteine
- Arginine Protein-Energy Malnutrition
- Glutamic Acid
- Histidine MICRO NUTRIENTS
- Glutamine VITAMINS & MINERALS
- Proline
- Alanine Vitamins
- Asparagine
- Complex organic compound to regulate body
Complete and Incomplete Protein processes and maintain body tissue
- "Vitamin" comes from the Latin word "vita"
Complete - contain all essential amino acid in sufficient meaning life, "amine" means nitrogen
quantities to supply the body's need compound.
Sources: proteins from animals - Vitamins do not give the body energy.
- Therefore, we cannot increase our physical
Incomplete - those deficient in one or more essential capacity by taking extra vitamins
amino acids. - Vitamins do not have calorie value.

Sources: Plant (grains, legumes, seeds and nuts Vitamins Terminologies

Functions of Proteins Precursor or Provitamins - these are compounds that

can be changed to the active vitamins
1. Used in repairing worn out body tissue
2. Source of heat and energy Ex. Carotene are precursors to Vit. A
3. Contribute to numerous essential body
secretions (mucus, milk, sperm cells) Preformed Vitamins-naturally occurring vitamins that
4. Keeping fluids and pH balanced in the body are inactive form and ready for its biological use.
5. Play a large role in the resistance of the body to Ex. Animal sources
diseases
6. Contributing to enzyme activity that promotes Avitaminosis-severe lack of vitamins
chemical reactions in the body
Ex. Avitaminosis A leads to night blindness
7. Signaling cells what to do and when to do it
Hypervitaminosis-"vitamin toxicity"

- excessive accumulation of vitamins in the body

Vitamin Malnutrition - "too much or too little" Deficiency & Toxicity

NOMENCLATURE OF VITAMINS Vitamin A (Retinol)

VITAMIN NOMENCLATURE Deficiency

Vitamin A Retinol
- Night blindness
Vitamin D Calciferol
- Eye lesions
Vitamin E Tocopherol
- Retarded growth
Vitamin K Phylloquinone
Vitamin B1 Thiamine - Lower resistance to infections
Vitamin B2 Riboflavin - Faulty skeletal & dental development
Vitamin B3 Niacin - Skin Lesions
Vitamin B4 Panthotenic acid Toxicity
Vitamin B6 Pyridoxine
Vitamin B8 Biotin - Liver damage
Vitamin B12 Cyanocobalamin - Mild dermatitis
Vitamin C Ascorbic acid - Thickening of the skin and peeling off
- Course sparse hair
- Hyper carotenimia (harmless orange appearance)
FAT SOLUBLE VITAMINS (A, D, E, K)
VIT. D (Calciferol)
FAT Soluble Vitamins - can be absorbed in the presence
of fat & stored in the body. Functions
Fat Soluble vitamins generally have pre cursors or pro 1. Absorption of Calcium & Phosphorus
vitamins 2. Essential for normal growth development.
They can be stored in the body, deficiencies are slow to Food Sources
develop
1. Synthesis with sunlight (10 mins/day)
Not absolutely needed daily from food sources 2. cod liver fish, halibut [type of flatfish], salmon,
sardine, egg yolk
Stable especially in daily cooking
3. Fortified Vit. A products
Vit. A (Retinol)
Deficiency
FUNCTIONS
- Tetany (abnormal muscle twitching and cramps
1. Vision Cycle - necessary component of visual - Rickets (defective bones, retarded growth)
purple (hodopsia), a pigment to make - Osteomalasia
adjustments to fight and dark - (softening of the bones)
2. Necessary material for maintenance of epithelial
Toxicity
tissues
3. Growth & Bone Development- - Stone formation on kidney
4. Reproduction - necessary for normal - Demineralisation of the bone
reproduction and lactation. - Polyuria
5. Antioxidant - Weight Loss
- Hypercalcemia
FOOD SOURCES
Vit. E (Tocopherol)
1. Animal Sources-liver, yolk, milk, butter, cheese,
fish, clams, tahong Functions
2. Plant sources - deep green and yellow
vegetables and fruits 1. Maintenance of cellular membrane

DAILY DOSAGE: 2. Antioxidant

Male-1000 microgram Food Sources

Female-800 microgram Whole grain nuts, seeds, green and leafy vegetables,
polyunsaturated fats
No toxicity, this nutrient cannot be stored to a large 2. joint pain, increase resistance to infections,
extend in the body 3. rough skin, hair loss, loose teeth

Vit. K (Phylloquinone) Toxicity

Functions - Diarrhea, bloating, cramps, formation of kidney

stones
- Aids in blood clotting and bone mineralization
FOOD SOURCES
Food Sources
- Citrus fruits, Brocolli, strawberries, potatoes,
- Green leafy vegetables, soy beans mangoes, papaya, red and green bell pepper.
Deficiency - Dark green vegetables

- Hemmorhagic diseases Vitamin B1 (Thiamine)

Toxicity Functions

- Vomiting 1. Helps release energy from foods,

- Albuminuria 2. Promotes normal appetite
3. Important in function of nervous system
- Hemolysis
Deficiency
FYI
1. Mental confusion; muscle weakness
Antioxidant - Any substance that reduces oxidative
2. wasting, edema, impaired growth: beriberi.
damage (damage due to oxygen) such as that caused by
free radicals. Toxicity (none)
Free Radicals- are highly reactive chemicals that attack - None
molecules by capturing electrons and thus modifying
chemical structures Food Sources

PHYTOCHEMICAL- natural bioactive compound found - pork, liver, whole grains, lean meats
in plant foods that works with nutrients and dietary fiber
Vit. B2 (Riboflavin)
to protect against disease
Functions
WATER SOLUBLE VITAMINS
1. Helps release energy from foods:
 Water soluble vitamins are B-complex group
2. Promotes good vision, healthy skin
and Vit. C
 Dissolve in water and are not stored, they are Deficiency
eliminated in urine, so we need continuous
supply of this vitamins in the diet everyday. 1. Cracks at corners of mouth;
 Water-soluble vitamins are easily destroyed or 2. Dermatitis around nose and lips:
washed out during food storage or preparation. 3. Eyes sensitive to light.
 To reduce vitamin loss, refrigerate fresh Toxicity (none)
produce, keep milk and grains away from strong
light, and use the cooking water from vegetables Food Sources
to prepare soups.
1. Liver, milk, dark green vegetables, whole and
Vitamin C (Ascorbic Acid) 2. enriched grain products, eggs

Functions: Vit. B3 (Niacin)

1. Maintenance of bones, teeth, connective tissue, Functions

cartilages
2. Absorption of Calcium, Iron and Folacin 1. Energy production from foods;
3. Production of brain hormones, immune factors 2. Aids digestion, promotes normal appetite;
4. Antioxidant 3. Promotes healthy skin, nerves

Deficiency: Deficiency

1. Bleeding gums, scurvy, anemia 1. Skin disorders; diarrhea, weakness

2. Mental confusion; irritability
3. Pellagra Function

- Synthesis of red blood cells

Deficiency

- Anemia, fatigue, sore tongue

Toxicity Food Sources

1. Abnormal liver function; - all animal products

2. Nausea, irritability
Minerals
Food Sources
What is a mineral?
1. Liver, fish, poultry, meat, peanuts.
2. Whole and enriched grain products - Minerals are elements that are not organic
needed by the body in relatively small amounts
Vit. B5 (Panthotenic Acid) to help regulate body process and maintain
tissue structure
Functions - Minerals do not broken down during digestion
1. Involved in energy production nor destroyed by heat or light.
2. aids in formation of hormones Trace and Major Minerals
Deficiency Trace Minerals - minerals that are required in our diet
- Uncommon due to availability in most foods; at amounts less than 100 mg/day.
fatigue; nausea, abdominal cramps; difficulty Major Minerals - minerals that are required in our diet
sleeping. at amounts greater than 100 mg/day.
Toxicity (none) Primary Roles:
Food Sources - Metabolic health
- Liver, kidney, meats, egg yolk, whole grains, - Antioxidant
legumes - Blood health
- Bone health
Vit. B6 (Pyridoxine) - Electrolyte balance
Functions Major Minerals
- Aids in protein metabolism, absorption 1. Calcium
- Aids in red blood cell formation 2. Phosphorus
- Helps body use fats 3. Magnesium
4. Potassium
Deficiency
5. Sodium
- Skin disorders, dermatitis Cracks at comers of 6. Chloride
mouth; Irritability, anemia: kidney stones:
Trace Minerals
Nausea, smooth tongue.
1. Iron
Vitamin B8 (Biotin)
2. lodine
Functions 3. Zinc
4. Flouride
- Helps release energy from carbohydrates 5. Selenium
- Aids in fat synthesis 6. Manganese
7. Chromium
Deficiency

- Fatigue: loss of appetite, nausea, vomiting:

- Depression: muscle pains; anemia.

Toxicity - none

Food Sources

- Liver, kidney, egg yolk, milk, Fresh vegetables

Vit. B12 (Phylloquinone)