Vitamins and Minerals Megan bean

VITAMINS HELP TO MAINTAIN BODY FUNCTIONS AND CAN BE FOUND MAINLY IN FRUITS AND VEGETABLES. THE VEGETABLES WITH THE MOST VITAMINS ARE THE DARK GREEN, RED AND ORANGE ONES.

WATER SOLUBLE MEANS THE VITAMINS ARE DISSOLVED AND CARRIED IN WATER.

VITAMIN B (FOLIC ACID): HELPS THE BODY MAKE NEW CELLS. THEY COME FROM DARK GREEN LEAFY VEGETABLES. A DEFICIENCY (IN WOMEN) CAN CAUSE *SPINAL BIFIDA* WHICH IS A DEFECT THAT AFFECTS THE SPINAL CORD DURING THE FETAL STAGE OF DEVELOPMENT. IT ALSO MASKS A B 12 DEFICIENCY WHEN YOU HAVE TOO MUCH.

VITAMIN C: *PROTECTS THE BODY AGAINST INFECTIONS* AND IS FOUND IN CITRUS, STRAWBERRIES, BROCCOLI, AND TOMATOES. A DEFICIENCY CAN CAUSE SCURVY AND AN EXCESSIVE AMOUNT CAN CAUSE KIDNEY STONES AND INTERFERES WITH VITAMIN E.

FAT SOLUBLE VITAMINS ARE ONES THAT ARE DISSOLVED AND CARRIED BY AND IN FAT.

VITAMIN K: HELPS BLOOD TO CLOT NORMALLY AND COMES FROM DARK GREEN LEAFY VEGETABLES. KALE, SPINACH, PARSLEY AND COLLARD GREENS FOR EXAMPLE. A DEFICIENCY CAN CAUSE BLEEDING AND BRUISING. TOO MUCH CAUSES JAUNDICE AND BREAKAGE OF RED BLOOD CELLS.

VITAMIN A: PROMOTES GOOD VISION, HAIR AND SKIN. IT COMES FROM RED, ORANGE, AND DARK GREEN VEGETABLES. A DEFICIENCY CAUSES NIGHT BLINDNESS AND TOO MUCH CAUSES LOSS OF APPETITE, BLURRED VISION, AND JOINT PAIN.

VITAMIN D: BUILDS AND MAINTAINS BONES AND TEETH. IT COMES FROM DAIRY, MILK AND SUNLIGHT. A DEFICIENCY CAUSES RICKETS (BOWED LEGS) AND TOO MUCH CAUSES NAUSEA, VOMITING AND KIDNEY DAMAGE.

VITAMIN E:*PROTECTS THE MEMBRANES OF WHITE AND RED BLOOD CELLS* AND COMES FROM VEGETABLE OILS, FRUITS, AND VEGETABLES. TOO LITTLE CAUSES POOR NERVE CONNECTION AND NEUROLOGICAL PROBLEMS, WHILE TOO MUCH CAUSES HEADACHES, BRAIN HEMORRHAGES, AND MUSCLE WEAKNESS.

MINERALS ALSO HELP REGULATE BODY FUNCTIONS, COME FROM FRUITS AND VEGETABLES, AND ARE LARGELY FOUND IN DARK GREEN, RED, AND ORANGE VEGETABLES.

CALCIUM: STRENGTHENS BONES AND TEETH AND COMES FROM DAIRY, WHOLE GRAINS, AND DARK GREEN LEAFY VEGETABLES. A DEFICIENCY CAUSES *OSTEOPOROSIS* AND TOO MUCH CAUSES KIDNEY STONES.

IRON: HELPS MAKE RED BLOOD CELLS AND HELPS MUSCLES STORE AND USE OXYGEN. IT COMES FROM ANIMAL PRODUCTS, MEAT, AND DARK GREEN LEAFY VEGETABLES. A DEFICIENCY CAUSES *ANEMIA* AND TOO MUCH CAUSES HEART DISEASE AND ELEVATED LDL'S.

SODIUM AND POTASSIUM: MAINTAINS FLUID BALANCES IN THE BODY AND COMES FROM SALT, FRUITS AND VEGETABLES. TOO LITTLE CAUSES MUSCLE CRAMPS, IRREGULAR HEART BEAT, AND SEIZURES. TOO MUCH CAUSES HIGH BLOOD PRESSURE.

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