Essential Vitamins and Minerals

Essential Vitamins and Minerals



There are two types of vitamins: fat soluable vitamins like vitamins A, D, E, and K which dissolve in fat, and water soluable vitamins like B complex, C, and folate, which dissolve in water



Type & Function Signs of Deficiency Natual Source



VITAMIN A

GROWTH & DEVELOPMENT



SKIN PROBLEMS, POOR NIGHT VISION, DRY EYES, DECREASE IN SENSORY ABILITIES



VITAMIN D

BONE HEALTH



RICKETS (CHARACTERIZED BY SKELETAL DEFORMITIES) & SOFT BONES



VITAMIN E

CIRCULATION & PROTECTION FROM FREE RADICALS



INABILITY TO ABSORB FAT



VITAMIN K

BLOOD COAGULATION



EXCESSIVE BLEEDING



VITAMIN C

COLLAGEN FORMATION, ANTIOXIDANT FUNCTION, AND IRON ABSORPTION



SCURVY (BLEEDING GUMS, BRUISING, SWOLLEN JOINTS, SLOW WOUND HEALING)



VITAMIN B COMPLEX

B1, B2, B3, B6, AND B12

ENERGY PRODUCTION, NERVOUS SYSTEM, IMMUNE SYSTEM & IRON ABSORPTION



B1: POOR APPETITE & DEPRESSION

B2: CRACKED LIPS, SORE MOUTH, ANEMIA

B3: PELLAGRA (DIARRHEA, AND MENTAL CONFUSION)

B6: ANEMIA & NERVE DAMAGE

B12: PERNICIOUS ANEMIA, INCREASED STOMACH CANCER RISK



FOLIC ACID

CELL RENEWAL & PREVENTS BIRTH DEFECTS IN PREGNANCY



ANEMIA (FATIGUE) & POSSIBLE INFERTILITY



The essential minerals are classified into 2 categories: macro and trace. Macro minerals, like calcium, iron, and zinc are needed in larger quantities, while trace minerals like iodine and chromium are needed in smaller amounts.



CALCIUM

BONE & TEETH FORMATION



BONE FRACTURES, STUNTED GROWTH, AND NERVOUS SYSTEM PROBLEMS



IRON

RED BLOOD CELL FORMATION



IRON DEFICIENCY ANEMIA (FATIGUE, CONCAVE NAILS, AND FAST HEARTBEAT)



ZINC

IMMUNE HEALTH, GROWTH & DEVELOPMENT, AND FERTILITY



SKIN INFLAMMATION, HAIR LOSS, SORE THROAT, AND DIARRHEA



IODINE

GROWTH & THYROID FUNCTION



GOITER (ENLARGED THYROID GLAND AND DECREASED HEARTBEAT)



CHROMIUM

GLUCOSE FUNCTION



WEIGHT LOSS & GLUCOSE INTOLERANCE Essential Vitamins and Minerals BY APage There are two types of vitamins: fat soluable vitamins like vitamins A, D,E,and K which dissolve in fat, and water soluable vitamins like B complex, C, and folate, which dissolve in water TΥΡE & FUNCTION SIGNS OF DEFICIENCY NATURAL SOURCE SKIN PROBLEMS, POOR NIGHT VISION, DRY EYES, DECREASE IN SENSORY ABILITIES VITAMIN A GROWTH & DEVELOPMENT VITAMIN RICKETS (CHARACTERIZED BY SKELETAL DEFORMITIES) & SOFT BONES D BONE HEALTH VITAMIN E INABILITY TO ABSORB FAT CIRCULATION & PROTECTION FROM FREE RADICALS VITAMIN K EXCESSIVE BLEEDING BLOOD COAGULATION VITAMIN C SCURVY (BLEEDING GUMS, BRUISING, SWOLLEN JOINTS, SLOW WOUND HEALING) COLLAGEN FORMATION, ANTIOXIDANT FUNCTION, AND IRON ABSORPTION VITAMIN B1: POOR APPETITE & DEPRESSION B2: CRACKED LIPS, SORE MOUTH, ANEMIA B3: PELLAGRA (DIARRHEA, AND MENTAL CONFUSION) B6: ANEMIA & NERVE DAMAGE B12: PERNICIOUS ANEMIA, INCREASED STOMACH CANCER RISK B COMPLEX BI, B2, B3, B6, AND B12 ENERGY PRODUCTION, NERVOUS SYSTEM, IMMUNE SYSTEM & IRON ABSORPTION FOLIC ACID ANEMIA (FATIGUE) & POSSIBLE INFERTILITY CELL RENEWAL & PREVENTS BIRTH DEFECTS IN PREGNANCY The essential minerals are classified into 2 categories: macro and trace. Macro minerals, like calcium, iron, and zinc are needed in larger quantities, while trace minerals like iodine and chromium are needed in smaller amounts. CALCIUM BONE FRACTURES, STUNTED GROWTH, AND NERVOUS SYSTEM PROBLEMS BONE & TEETH FORMATION IRON IRON DEFICIENCY ANEMIA (FATIGUE, CONCAVE NAILS, AND FAST HEART BEAT) RED BLOOD CELL FORMATION ZINC SKIN INFLAMMATION, HAIR LOSS, SORE THROAT, AND DIARRHEA IMMUNE HEALTH, GROWTH & DEVELOPMENT, AND FERTILITY IODINE GOITER (ENLARGED THYROID GLAND AND DECREASED HEART BEAT) GROWTH & THYROID FUNCTION CHROMIUM WEIGHT LOSS & GLUCOSE INTOLERANCE GLUCOSE FUNCTION SOURCES: HITP://WWW.CDC.GOV/NUTRITION/EVERYONE/BASICS/VITAMINS/ HITP://WWW.NHS.UK/CONDITIONS/VITAMINS-MINERALS/PAGES/VITAMINS-MINERALS.ASPX HTTP://WWW.NUTRITION.GOV/WHATS-FOOD/VITAMINS-MINERALS HealthCentral