Vitamins and Minerals Shelby SEarle

Water Soluble Vitamins
Vitamin B (Folic Acid)

Function: helps the body make new cells. It comes from dark green leafy vegetables like kale or spinach. Deficiency of Vitamin B results in spina bifida and toxicity masks B12 deficiency.

Vitamin C

Function: protects the body against infection. Vitamin C comes from citrus fruits, including oranges, lemons, and limes. Deficiency leads to scurvy and toxicity can result in kidney stones.

Fat Soluble Vitamins

Fat soluble vitamins have a range of functions from keeping your bones strong to helping your muscles move.

Vitamin K

Function: helps blood clot normally. Comes from dark green leafy vegetables like spinach and kale. Deficiency of Vitamin K results in bleeding and bruising and toxicity leads to jaundice.

Vitamin A

Function: promotes good vision, hair and skin. Vitamin A comes from red, orange, and dark green vegetables like carrots and cucumbers. Night blindness is a symptom of deficiency and too much Vitamin A leads to loss of appetite, blurred vision, and joint pain.

Vitamin D

Function: builds and maintains bones and teeth. Vitamin D comes from milk and dairy products and sunlight. Deficiency results in rickets and toxicity leads to nausea and vomiting.

Vitamin E

Function: protects the membranes of white and red blood cells. It comes from fruits and vegetables, and vegetable oils. Deficiency leads to poor nerve connection and toxicity leads to headaches, brain hemorrhages, and muscle weakness.


Function: strengthens bone and teeth. Comes from milk/dairy, whole grains, and dark green leafy vegetables. Deficiency=osteoporosis. Toxicity=kidney stones.


Function: helps make red blood cells, helps muscles use oxygen. Iron comes from animal products, like dairy and meat. Deficiency leads to anemia and toxicity results in heart disease.

Sodium and Potassium

Function: maintains fluid balance in the body. These come from salt, fruits, and vegetables. Deficiency of sodium and potassium could cause muscle cramps, irregular heart beat, and seizures. Toxicity raises blood pressure.


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