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Fat-soluble Essential Vitamins | |||
---|---|---|---|
Vitamin | Function | Deficiencies Can Lead To | Sources |
Vitamin A (Retinol) | Critical to the development of bones, teeth, and skin; helps maintain eyesight, enhances the immune system, fetal development, gene expression | Night-blindness, skin disorders, impaired immunity | Dark green leafy vegetables, yellow-orange vegetables fruits, milk, butter |
Vitamin D | Critical for calcium absorption for bone development and strength; maintains a stable nervous system; maintains a normal and strong heartbeat; helps in blood clotting | Rickets, osteomalacia, immunity | Cod liver oil, milk, egg yolk |
Vitamin E (Tocopherol) | Lessens oxidative damage of cells,and prevents lung damage from pollutants; vital to the immune system | Deficiency is rare; anemia, nervous system degeneration | Wheat germ oil, unrefined vegetable oils, nuts, seeds, grains |
Vitamin K (Phylloquinone) | Essential to blood clotting | Bleeding and easy bruising | Leafy green vegetables, tea |
Minerals and Their Function in the Human Body | |||
---|---|---|---|
Mineral | Function | Deficiencies Can Lead To | Sources |
*Calcium | Needed for muscle and neuron function; heart health; builds bone and supports synthesis and function of blood cells; nerve function | Osteoporosis, rickets, muscle spasms, impaired growth | Milk, yogurt, fish, green leafy vegetables, legumes |
*Chlorine | Needed for production of hydrochloric acid (HCl) in the stomach and nerve function; osmotic balance | Muscle cramps, mood disturbances, reduced appetite | Table salt |
Copper (trace amounts) | Required component of many redox enzymes, including cytochrome c oxidase; cofactor for hemoglobin synthesis | Copper deficiency is rare | Liver, oysters, cocoa, chocolate, sesame, nuts |
Iodine | Required for the synthesis of thyroid hormones | Goiter | Seafood, iodized salt, dairy products |
Iron | Required for many proteins and enzymes, notably hemoglobin, to prevent anemia | Anemia, which causes poor concentration, fatigue, and poor immune function | Red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains |
*Magnesium | Required co-factor for ATP formation; bone formation; normal membrane functions; muscle function | Mood disturbances, muscle spasms | Whole grains, leafy green vegetables |
Manganese (trace amounts) | A cofactor in enzyme functions; trace amounts are required | Manganese deficiency is rare | Common in most foods |
Molybdenum (trace amounts) | Acts as a cofactor for three essential enzymes in humans: sulfite oxidase, xanthine oxidase, and aldehyde oxidase | Molybdenum deficiency is rare | |
*Phosphorus | A component of bones and teeth; helps regulate acid-base balance; nucleotide synthesis | Weakness, bone abnormalities, calcium loss | Milk, hard cheese, whole grains, meats |
*Potassium | Vital for muscles, heart, and nerve function | Cardiac rhythm disturbance, muscle weakness | Legumes, potato skin, tomatoes, bananas |
Selenium (trace amounts) | A cofactor essential to activity of antioxidant enzymes like glutathione peroxidase; trace amounts are required | Selenium deficiency is rare | Common in most foods |
*Sodium | Systemic electrolyte required for many functions; acid-base balance; water balance; nerve function | Muscle cramps, fatigue, reduced appetite | Table salt |
Zinc (trace amounts) | Required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase | Anemia, poor wound healing, can lead to short stature | Common in most foods |
*Greater than 200mg/day required |
Read also:
OpenStax, Biology. OpenStax CNX. Feb 29, 2016 Download for free at http://cnx.org/content/col11448/1.10
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