The function of Vitamin B is to help the body make new cells. It can be found in dark leafy vegetables such as kale, cilantro, and many others. Without enough Vitamin B it can cause a birth defect called Spina Bifida. However too much can mask B12 deficiency.
Vitamin C helps protect the body from infection. Vitamin C can be found in citrus fruits like oranges, limes, and lemons. But it can also be found in strawberries, broccoli, and tomatoes. Vitamin C deficiency can lead to scurvy. Some symptoms are fatigue, and open sores.
Vitamin K helps blood to clot normally. Vitamin K sources are spinach, broccoli, and other dark leafy green vegetables. A common sign of Vitamin K deficiency is bleeding and bruising easily.
Vitamin A's function is to promote good vision, hair, and skin. Vitamin A can be found in red, orange, and dark green vegetables such as peppers, and tomatoes. Signs of Vitamin A deficiency is night blindness.
Vitamin D's function is to build and maintain bones and teeth. Vitamin D usually comes from milk and other dairy products but you can get it from the sun. Vitamin D deficiency can lead to Rickets which are bowed legs.
The function of Vitamin E is to protect the membranes of white and red blood cells. Vitamin E can be found in Vegetable oils, fruits, and vegetables. Vitamin E deficiency can cause poor nerve connection and neurological problems.
Calcium's function is to strengthen bones and teeth. Calcium is in dairy, whole grains, and dark leafy vegetables. Not enough calcium can cause osteoporosis (weakened bones).
The functions of Iron is to make red blood cells, and help muscle store and use oxygen. Iron is usually in meat, and can be found in green leafy vegetables. An Iron deficiency can cause Anemia, when your body doesn't create enough red blood cells.
Sodium and Potassium help the body maintain a healthy fluid balance. These two minerals can be found in fruits and vegetables. Salt is also another word for sodium. Deficiency in these two minerals can be muscle cramps, irregular heart beats, and seizures.
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