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Vitamins and Minerals
Water Soluble Vitamins, Fat Soluble Vitamins, Major Minerals, Trace Minerals
Vitamins and Minerals Food Sources, Primary Functions, Exercise Functions, Deficiency Symptoms, and Toxicity Symptoms
Water Soluble Vitamins
WATER SOLUBLE VITAMINS |
PRIMARY SOURCES |
PRIMARY FUNCTIONS |
EXERCISE FUNCTIONS |
DEFICIENCY SYMPTOMS |
TOXICITY SYMPTOMS |
VITAMIN B1
(Thiamin)
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Whole grain breads, enriched bread, enriched, cereals, fish, legumes, liver, meat, nuts, oats, pasta, pork, poultry, wheat germ |
Appetite and nervous system function; carbohydrate energy release
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Energy release
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Beriberi: edema, heart irregularity, growth problems , low morale, mental confusion, muscle weakness |
Elevated pulse, headaches, insomnia, irritability, weakness
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VITAMIN B2
(Riboflavin)
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Breads or cereals -whole grain or enriched, cottage cheese, dark-green vegetables, liver, meat, milk, yogurt |
Carbohydrate, fat, and protein energy release, Healthy skin and vision
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Energy release
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Eye problems, mouth and nose skin problems
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None reported, but, an excess of any B Vitamin may cause a deficiency in the others
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VITAMIN B3
(Niacin)
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Protein foods i.e. eggs, fish, meat, milk, nuts, peanuts, poultry; breads or cereals -whole grain or enriched, legumes, nutritional yeast |
Carbohydrate, fat, and protein energy release, digestive system, nerves, skin
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Energy release
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Pellagra: appetite loss, dizziness, fatigue, indigestion, irritability, mental confusion, skin rash on sun exposed areas |
Cramps, headaches, heartburn, flushing, liver problems, low blood pressure, nausea, ulcer irritation |
VITAMIN B6
(Pyridoxine)
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Bananas, fish, green/ leafy vegetables, legumes, meat, poultry, shellfish, whole grains |
Antibody and red blood cell formation; tryptophan to niacin conversion; protein and fat metabolism |
Muscle protein synthesis
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Anemia, convulsions, kidney stones, muscles weakness, nervous disorders, skin rash |
Depression, fatigue headaches, irritability, nerve damage, numbness, walking problems |
VITAMIN B12
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Animal products, including cheese, eggs, fish, meat, milk, poultry, shellfish; nutritional yeast |
Genetic material synthesis; red blood cell formation; nerve cell maintenance;
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Oxygen transport -to the working muscles
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Anemia, fatigue, nerve degeneration, smooth tongue
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None reported
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VITAMIN C
(Ascorbic Acid)
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Cabbage-type vegetables, cantaloupe, citrus fruits, dark-green vegetables, lettuce, mangos, papayas, peppers, potatoes, strawberries, tomatoes
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Antioxidant; collagen synthesis: bone and teeth maintenance, strengthens blood vessels, wound healing; iron absorption; strengthens infection resistance |
Antioxidant -body cleanser scavenges free radicals; collagen synthesis for joints and other structural tissues; hormone synthesis
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Scurvy: anemia, atherosclerotic plaques, bone fragility, depression, frequent infections, hysteria, loosened teeth, muscle degeneration, hemorrhages, wound healing problems, |
Abdominal cramps, diarrhea, nausea
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BIOTIN
Stored in cells mitochondria
Carboxyylation reactions |
Extensive in foods
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Energy metabolism; glycogen formation; fat synthesis |
Energy metabolism and formation
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Appetite loss, depression, fatigue, muscle pain, nausea, rash, brittle nails, diabetes, hair loss, malnutrition, peripheral neurophathy, infant seborrhea dermatitis |
None reported
Decreased absorption noted with phenytoin, primidone, Phenobarbital, carbamazepine
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VITAMIN B9
(FOLIC ACID)
Folate has many forms, most products use pteroylmonoglutamic acid
DNA synthesis coenzymes utilized, cells dying and DNA damage decrease
Homocysteine to methionine conversion
Improves endothelial function in atherosclerosis
Lack of folate common in depression
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Green vegetables / leafy vegetables, legumes, liver, seeds |
Cell division; red blood cell formation; protein metabolism |
Oxygen transport to the working muscles |
Anemia, depression, diarrhea, heartburn, poor growth, smooth tongue, alzheimers, anti aging, helps prevent cancer, especially breast cancer, colorectal cancer, CAD, Parenteral / chronic fatigue, fragile x syndrome, gingival hyperplasia, high homocystine, insomnia, megaloblastic anemia, methotrexate toxicity, helps prevent neural tube defect, neuropathy, osteoporosis, vitiligo |
Diarrhea, insomnia, irritability, higher than 5 mg can cause gastrointestinal distress, rash, more than 15 mg / day sleeping problems, over activity, mental confusion, seizures, zinc depleting, large dose increases neuropathy in B1 deficiency, decreased by bile acid sequestrants, pancreatic enzymes, antibiotics, carbamazepine, aspirin, antacids, H2 blockers, PPIs, trimethoprim, sulfasalazine |
PANTOTHENIC ACID
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Extensive in foods
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Energy metabolism
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Energy metabolism
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Fatigue, nausea, sleeping problems |
Intermittent diarrhea
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Fat Soluble Vitamins
FAT SOLUBLE VITAMINS |
PRIMARY SOURCES |
PRIMARY FUNCTIONS |
EXERCISE FUNCTIONS |
DEFICIENCY SYMPTOMS |
TOXICITY SYMPTOMS |
VITAMIN A
Name refers to family of molecules called retinoids
Precursors are carotenoids, retinol most potent form
Speeds healing wounds
Retinoic acid regulation immunity actions, gene expression
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Carotene: Broccoli, dark/ leafy greens -including spinach, orange fruits -including apricots, cantaloupe, peaches and vegetables -carrots, pumpkin, sweet potatoes, squash
Retinal: Butter, cheese, eggs, fortified milk and margarine, liver |
Antioxidant; body tissue growth and repair; bone and tooth formation; cancer protection; hormone synthesis; immunity; reproduction
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Antioxidant -body cleanser scavenges free radicals; bone structure; muscle contractions; nerve transmissions
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Eye problems, including glaucoma, cataract, vision problems / less vision, growth impairment, bone growth impairment, night blindness, rough skin, susceptibility to infection, tooth abnormalities, jaw abnormalities, preventing cancer, treatments, GI ulcers, diarrhea related to HIV, IBD, Menorrhagia, PMS< Vaginitis, Skin problems, HIV infections, malaria infections, pneumonia |
Abdominal cramps, appetite loss, blurred vision, bone pain, cessation of menstruation, diarrhea, dry skin, growth retardation, hair loss, irritability, nausea, nosebleeds, rashes, red blood cell breakage, weight loss, GI effects, headache, increased CSF pressure, blurred vision, vertigo, hepatotoxicity fatigue, psychiatric changes, emotional problems, abdomen discomfort anorexia, hyperhidrosis, fever, skin, nails, gums changes; Alcohol may increases toxicity; High doses - Pneumonia, diarrhea; low doses - possible liver damage; Vitamin E decreases toxicity and increases activity; not suggest to use with retinoids; β-Carotene, a provitamin A compound, may have increased smokers mortality coronary heart disease so avoid use in smokers; possibly increases cancer risk; decreased lung cancer risk with α-Carotene |
VITAMIN D
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Eggs, fish, liver, fortified margarine and milk, sunlight (self-synthesis)
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Calcium and phosphorus metabolism; intestinal absorption of calcium
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Bone structure; muscle contractions; nerve transmissions
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Growth abnormalities, joint pain, soft bones; rickets -in children; osteomalacia -in adults
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Constipation, irritability, kidney stones, mental and physical retardation, nausea, raised blood calcium, weakness, weight loss |
VITAMIN E
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Butter, egg yolk, green/ leafy vegetables, liver, milk fat, nuts, seeds, vegetable oils, wheat germ, whole grains |
Antioxidant; red blood cell protection; cell membrane stabilization
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Antioxidant -body cleanser scavenges free radicals
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Anemia, fibrocystic breast disease, hemorrhaging, muscle wasting, red blood cell breakage, weakness
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Anticlotting medication interference, discomfort
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VITAMIN K
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Bacterial synthesis in intestines, green/ leafy and cabbage-type vegetables, liver, milk |
Blood clotting protein synthesis; blood protein that regulates blood calcium synthesis |
Regulates blood calcium, therefore indirect calcium role
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Hemorrhaging
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Anticlotting medication interference, may cause jaundice
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Major Minerals
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Greens, legumes, milk and milk products, small fish,
tofu
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Blood clotting, blood pressure, muscle contraction
and relaxation, nerve function; principal mineral of bones and teeth
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Bone structure; muscle contractions; nerve
transmissions
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Osteoporosis (bone loss) in adults; Stunted growth
in children
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Excess calcium is normally secreted
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Processed foods: canned, cured, pickled, many boxed
foods; salt, soy sauce
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Fluid balance, stomach acid component
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Fluid balance maintenance; muscle contractions nerve
impulse transmission
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Growth problems in children, loss of appetite,
mental apathy, muscle cramps
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Affects acid-base balance; vomiting
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Chocolate, cocoa, dark green vegetables, legumes,
nuts, seafood, whole grains
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Bone mineralization, enzyme function, muscle
contraction, nerve transmission, protein synthesis
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Energy release; muscle contraction
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Behavioral problems, confusion, growth problems,
muscle spasms, pancreatic hormone problems, weakness
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Acid-base balance, found in every cell
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Bone structure; muscle contractions; nerve
transmissions
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May cause relative calcium deficiency
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Fruits, grains, legumes, meats, milk, vegetables
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Assists in many reactions, including fluid balance,
muscle contraction, nerve transmission, protein synthesis
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Fluid balance maintenance; nerve impulse
transmission of muscle contractions
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Associated with dehydration, can be fatal,
confusion, muscle weakness, paralysis
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Muscle weakness, vomiting
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Processed foods: canned, cured, pickled, many boxed
foods; salt, soy sauce
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Acid-base and fluid balancing
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Fluid balance maintenance; nerve impulse
transmission of muscle contractions
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Mental apathy, muscle cramps, loss of appetite
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Amino acid , biotin, insulin, and thiamin component
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Only occurs if excessive sulfur amino acid were
eaten
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Trace Minerals
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Fats, meats, unrefined
foods, vegetable oils
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Involved with insulin
and glucose energy release
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Assists in energy
function
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Inability to utilize
glucose normally
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As a component of
vitamin B12, involved in blood formation and nerve function
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Blood formation and
nerve function, therefore indirect nutrient transfer and muscle contraction
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Unknown, except in
vitamin B12 deficiency
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Component of certain
enzymes, iron absorption
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Iron absorption,
therefore indirect iron functions
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Unknown except in
Wilson's disease
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