VITAMINS & MINERALS

Water soluble vitamins - travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. ... But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits.
Vitamin B - helps the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. ... Vitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine. It is found in fish, poultry, and meat. A defficiency of vitamin b results in weight loss, loss of appetite, and constipation.
Vitamin C - It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth. ... A severe form of vitamin C deficiency is known as scurvy. Vitamin C can be found in a variety of fruits.
Fat-soluble vitamins - A, D, E, and K - dissolve in fat and can be stored in your liver and fat tissue until needed. Fat-soluble vitamins have a multitude of functions from keeping your bones strong to helping your muscles move.
Vitamin K is a fat-soluble vitamin, so your body stores it in fat tissue and the liver. It is best known for its role in helping blood clot, or coagulate, properly. The "K" comes from its German name, Koagulationsvitamin. Vitamin K also plays an important role in bone health. It is found in dark green leafy vegetables. A deficiency in Vitamin K results in blood not clotting properly
Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin. It is also known as retinal because it produces the pigments in the retina of the eye. Vitamin A promotes good vision, especially in low light. A good source of Vitamin A comes from Carrots and Sweet potatoes. A deficiency of Vitamin A results in Night blindness.
The major role of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps the body absorb calcium, which forms and maintains strong bones. It is used alone or together with calcium to improve bone health and decrease fractures. A deficiency of Vitamin D results in bone pain and muscle weakness. sources include liver and fish oils.
Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. A deficiency of Vitamin E results in loss of feeling in arms and legs.
Your body uses 99 percent of its calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function. The rest of the calcium in your body plays key roles in cell signaling, blood clotting, muscle contraction and nerve function. A deficiency of Calcium results in weak bones and teeth. sources are dairy products.
Iron is an essential element for blood production. About 70 percent of your body's iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Hemoglobin is essential for transferring oxygen in your blood from the lungs to the tissues. A deficiency of Iron results in anemia. sources of iron include red meat and seafood
Sodium helps control blood pressure and regulates the function of muscles and nerves, which is why sodium concentrations are carefully controlled by the body. A deficiency of sodium results in nausea, head aches, and muscle cramps. sources of sodium include salt, milk, and celery.

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