VITAMINS AND MINERALS Emma JEnsen

VITAMINS

FUNCTIONS - There are many different kinds of vitamins that each do different things. Overall vitamins help strengthen the body and help us grow.

TWO FOOD SOURCES - Vitamin c - Oranges Vitamin D - Salmon

DEFICIENCY - if your diet is lacking vitamins than you can develop vitamin deficeincy anemia

WATER SOLUBLE

WATER SOLUBLE FOODS - Cucumber, watermelon, celery, carrots, grapefruit

DEFICIENCY - water-soluble vitamins are present in so many foods, deficiencies are usually a result of an unhealthy diet or underlying condition that increases your urine output, like alcoholism. Deficiencies of water-soluble vitamins can lead to symptoms such as anemia, dermatitis and blurry vision.

VITAMIN B

FUNCTIONS - help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver

FOOD SOURCES - Vitamin B12 is found naturally in animal products (such as fish, poultry, meat, eggs, or dairy); it is also found in fortified breakfast cereals and enriched soy or rice milk

DEFICIENCY - A deficiency of vitamin B12 can lead to anemia. A mild deficiency may cause no symptoms. But if untreated, it may progress and cause symptoms such as: Weakness, tiredness, or lightheadedness.

VITAMIN C

FUNCTION - You need vitamin C for the growth and repair of tissues in all parts of your body. 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.

FOOD SOURCES - Orange, grapefruit, cantaloupe, kiwi, papaya, and pineapple

DEFICIENCY - Persistent lack of vitamin C in your diet can lead to a condition called scurvy. Symptoms of scurvy include easy bruising, easy bleeding and joint and muscle pains.

FAT SOLUBLE

FUNCTION - Fat-soluble vitamins have a multitude of functions from keeping your bones strong to helping your muscles

FOOD SOURCES - Carrots, sweet potatoes, broccoli, spinach, apricots, cantaloupe, liver, egg yolks and fortified milk.

DEFICIENCY - fat-soluble vitamins are responsible for regulating protein synthesis. These vitamins require carrier proteins for transport. ... However, the medical manifestations of fat-soluble vitamin deficiency are preventable

VITAMIN K

FUNCTION - Vitamin K is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease, and crucial part of other bodily processes.

FOOD SOURCES - Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce

DEFICIENCY - It impairs clotting. Diagnosis is suspected based on routine coagulation study findings and confirmed by response to vitamin K.

VITAMIN A

FUNCTION - . Vitamin A helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin.

FOOD SOURCES - sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.

DEFICIENCY - Vitamin A deficiency can result from inadequate intake, fat malabsorption, or liver disorders. Deficiency impairs immunity and hematopoiesis and causes rashes and typical ocular effects

VITAMIN D

FUNCTION - helps build bones and keep bones strong and healthy. Block the release of parathyroid hormone.

FOOD SOURCES - cheese, beef liver, fatty fish, egg yolks, dairy products.

DEFICIENCY - deficiency of vitamin D can cause bone pain and muscle weakness.

VITAMIN E

FUNCTION - Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals.

FOOD SOURCES - Almonds , spinach, sweet potato, avocado

DEFICIENCY - The vitamin E deficiency associated with this disease causes problems such as poor transmission of nerve impulses, muscle weakness, and degeneration of the retina that can cause blindness.

MINERALS

CALCIUM

FUNCTION - calcium to keep your bones and teeth strong, thereby supporting skeletal structure and function.

FOOD SOURCES - Dairy products, cheese, milk , eggs

DEFICIENCY - - Severe symptoms of calcium deficiency disease include: confusion or memory loss. muscle spasms. numbness and tingling in the hands, feet, and face.

IRON

FUNCTION - Iron is an essential element for blood production.

FOOD SOURCES - Red meat, sea food, beans

DEFICIENCY - Deficiency in iron can cause anemia and other diseases or conditions. Symptoms of iron deficiency include anemia

SODIUM/POTASSIUM

FUNCTION -sodium to help maintain normal blood pressure and normal function of muscles and nerves. Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.

FOOD SOURCES - Celery, beets, milk, bananas

DEFICIENCY - Low levels of sodium in the blood may cause symptoms involving muscles in the body. Symptoms include problems such as spasms or cramps Abnormal potassium levels may cause symptoms such as muscle cramps or weakness, nausea, diarrhea, frequent urination, dehydration, low blood pressure, confusion, irritability, paralysis, and changes in heart rhythm.

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Created with images by Vegan Feast Catering - "Sweet Papaya and Mangos" • wuestenigel - "REWE Bio Avocado" • congerdesign - "vegetables paprika carrots" • Meditations - "bacon bread breakfast" • Caitlinator - "Sliced Oranges" • Clearly Ambiguous - "Spinach" • Mike Licht, NotionsCapital.com - "Kale" • skeeze - "hybrid striped bass fish food" • chopchopnom - "pasta cheese egg" • PIRO4D - "almonds cores nuts" • Pezibear - "sunflower seeds cores shelled sunflower seeds" • Skitterphoto - "livestock cow cattle" • cookbookman17 - "Red Beans" • Security - "bananas fruit carbohydrates"

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