Vitamin A(Fat Soluble)

REMEMBER:

•Functions

Vision, Nerves, Growth

•Food Sources

Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables

•Deficiencies

Blindness, Stunted Growth, Impaired Immune System

•Toxicities

Loss of Appetite, Blurred Vision, Abdominal Pain, Hair Loss, Joint Pain

Vitamin D(Fat Soluble)

REMEMBER:

•Functions

Helps body absorb calcium and phosphorus, Helps strengthen bones

•Food Sources

Milk, Milk Products, (Sunlight)

•Deficiencies

Rickets (Bowed Legs), Bones become too weak to support body weight

•Toxicities

Most toxic of all vitamins, Appetite loss, Nausea and vomiting, Kidney damage

Vitamin E(Fat Soluble)

REMEMBER:

•Functions

Maintains cell membranes

•Food Sources

Fruits and vegetables, Vegetable oils, Fortified grains and cereals, nuts and seeds

•Deficiencies

Nerve deterioration, Can cause anemia in premature babies

•Toxicities

Brain hemorrhages, Stroke, Headaches, Muscle Weakness, Nausea

Vitamin K(Fat Soluble)

REMEMBER:

•Functions

Helps blood clot

•Food Sources

Dark green leafy vegetables

•Deficiencies

Hemorrhaging

•Toxicities

Breakage of red blood cells which causes skin to turn yellow, (called jaundice in infants-can lead to brain damage)

Vitamin C (Ascorbic Acid)(Water Soluble)

REMEMBER:

•Functions

Maintains the connective tissue, Protects body against infection

•Food Sources

Citrus fruits, orange juice, strawberries

•Deficiencies

Scurvy, (spots on the skin and bleeding gums), Breakdown of collagen

•Toxicities

Kidney Stones, Interferes with action of Vitamin E

B1 (Thiamine)(Water Soluble)

REMEMBER:

•Functions

COENZYME, Used for energy metabolism, Nerve function, helps digestive system

•Food Sources

Milk, Bran, Whole grains, Poultry, Fish, Dried beans

•Deficiencies

Beriberi (Swelling in legs, sore muscles, stiffness and weakness)

•Toxicities

None

B2 (Riboflavin)(Water Soluble)

REMEMBER:

•Functions

COENZYME, Maintains nervous system, Used for energy metabolism

•Food Sources

Milk, Yogurt, Cheese, Green leafy vegetables

•Deficiencies

Premature aging, Cracks in the corner of mouth, Inflammation or tongue and mouth

•Toxicities

None

B3 (Niacin)(Water Soluble)

REMEMBER:

•Functions

COENZYME, Maintains nervous system, used for energy metabolism

•Food Sources

Milk, eggs, Meat, Fish, Poultry, Whole grains, Enriched grains

•Deficiencies

Pellagra (Skin disorder), Dermatitis

•Toxicities

Diarrhea, Heartburn, Nausea, Ulcers

Folate (Folic Acid or Folicin)(Water Soluble)

REMEMBER:

•Functions

Makes new cells

•Food Sources

Leafy green vegetables, Legumes, Seeds

•Deficiencies

Can lead to neural tube defects like spina bifida in infants, Anemia, Heartburn, Diarrhea

•Toxicities

Masks B12

B6 (Pyriodoxine)(Water Soluble)

REMEMBER:

•Functions

Helps make red blood cells, Good for overall health

•Food Sources

Green leafy vegetables, Animal Protiein

•Deficiencies

Anemia, Abnormal brain wave pattern, Irritability

•Toxicities

Depression, Fatique, Impaired memory

B12 (Cobalamin)(Water Soluble)

REMEMBER:

•Functions

Helps make new cells, Maintains nerves and cells

•Food Sources

Whole grains, Animal foods

•Deficiencies

Insomnia, Fatigue, Poor nerve function

•Toxicities

Water retention

Calcium(Macro)

REMEMBER:

•Functions

Maintains strength of bones and teeth

•Food Sources

Milk, Milk and dairy products, Dark green leafy vegetables

•Deficiencies

Osteoporosis

•Toxicities

Kidney Stones

Phosphorus(Macro)

REMEMBER:

•Functions

Helps build body cells, works with calcium

•Food Sources

Dairy products, Grain products, meat

•Deficiencies

Osteoporosis

•Toxicities

Can prevent calcium from working

Magnesium(Macro)

REMEMBER:

•Functions

Helps build bones, Helps nerves and muscles work normally, Regulates body temperature

•Food Sources

Dark green leafy vegetables, Whole grain products

•Deficiencies

Heart disease, Heart spasms

•Toxicities

Diarrhea, Lack of coordination, Confusion, Coma

Iron(Trace)

REMEMBER:

•Functions

Helps carry oxygen to the blood, Helps cells use oxygen

•Food Sources

Red meat, Dark green leafy vegetables

•Deficiencies

Anemia, Red blood cells, paleness, weakness

•Toxicities

Heart Disease, Elevated LDL’s

Sodium(Electrolyte)

REMEMBER:

•Functions

Maintains fluid balance in the body

•Food Sources

Salt, Packaged foods

•Deficiencies

Cramps

•Toxicities

High Blood Pressure

Chloride(Electrolyte)

REMEMBER:

•Functions

Maintains fluid balance in the body

•Food Sources

Salt

•Deficiencies

Can cause convulsions in infants

•Toxicities

High blood pressure

Potassium(Electrolyte)

REMEMBER:

•Functions

Maintains fluid balance in the body

•Food Sources

Fruits, especially bananas and oranges, Meat, poultry, fish, dry beans, dairy products

•Deficiencies

Irregular heart beat, Loss of appetite, Muscle cramps

•Toxicities

Slowing of the heart beat

Deficiency

Not enough of something (shortage)

Toxicity

Too much of something-(Can become

toxic or poisonous)

Water Soluble

Dissolves in water

Fat Soluble

Dissolves in fat

Macro

Large / Big Amount

Micro or Trace

Electrolyte

Electrolyte

Minerals that help maintain fluid balance in the body

8 cups (64 fl. oz.) of Water

The amount of water you should drink each day

Dark Greens and Yellows

The color of vegetables that we should eat more of

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