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Vitamin notes Vitamin A -Function: Enhances night vision, important for growth and maintenance of epithelial tissue, prevention of infectious disease, growth and formation of long bones, and important for reproduction function. -Deficiencies: Night blindness, inflammation of the eyes, reduced resistance to infections, growth retardation, and impaired bone and tooth formation. -Dietary sources: Liver, kidney, butter, egg yolk, whole milk, halibut oil, and yellow and dark green leafy vegetables. Vitamin B1 -Function: Converts amino acids, fats, and carbohydrates to energy, converts excess carbohydrates to fat, and maintenance of nervous system. -Deficiencies: Alcoholics can develop B1 deficiencies, beri beri, muscle wasting, emaciation, congestive heart failure, and other neurotransmitter disorders. -Dietary sources: Organ meats, whole grains, milk, peas, cauliflower, and spinach. Vitamin B2 -Function: Aids in energy metabolism. -Deficiencies: Cracks around the corners of your mouth, sore throat, depression, nerve damage, retarded growth in infants, red teary eyes. -Dietary sources: Liver, milk, oysters, dark green leafy vegetables, mushrooms, asparagus, broccoli, and salmon Vitamin B6 -Function: Necessary for the proper functioning of more than 60 enzymes, metabolism of amino acids, hemoglobin, serotonin, hormones, and prostaglandins. -Deficiencies: Found in chronic conditions such as diabetes, asthma, breast and bladder cancer, Hodgkin’s disease, and rheumatoid arthritis. -Dietary sources: Extra lean meats, chicken, fish, soybeans, peanuts, avocados, bananas, cabbage, potatoes, and whole grain breads. Vitamin B12 -Function: Essential for normal metabolism in all cells especially those of the gastrointestinal tract, bone marrow, and nervous system. Reduces RNA to DNA, formation of myelin sheath, and neurotransmitter synthesis. -Deficiencies: Deficiencies in growth and repair of all cells. -Dietary sources: Organ meats, oysters, clams, seafood, eggs, milk, chicken, and cheese. Vitamin C -Function: Is an antioxidant to protect from free radical damage associated with disease, infection, and premature aging. Essential for the synthesis and maintenance of collagen. Promotes iron absorption. Enhances immune function. -Deficiencies: Scurvy; symptoms include joint pain, weakness, fatigue, anemia, bleeding gums, etc. -Dietary sources: Citrus fruits, strawberries, broccoli, asparagus, and dark green leafy vegetables. Vitamin D - Function: Regulates calcium and phosphorus concentrations in the bones. - Deficiencies: Rickets; symptoms include hunch back and bowed legs. - Dietary sources: Sunlight, and fortified foods. Vitamin E - Function: Stabilizes cell membrane, maintains red blood cells, important antioxidant. - Deficiencies: Associated with cystic fibrosis. Symptoms include: anemia, poor coordination, nerve damage, involuntary eye movements. - Dietary sources: Vegetable oils, fish oils. Folic Acid - Function: Aids in synthesis of both DNA and RNA. Essential for formation of both red and white blood cells. Prevents neural tube defects. - Deficiencies: Neural tube defects, altered DNA function. - Dietary sources: Beets, orange juice, avocado, and dark green leafy vegetables. Vitamin K - Function: Essential for the synthesis of six blood clotting factors. - Deficiencies: Hemorrhage, excessive bruising. - Dietary sources: Greens, egg yolk, cheese. 50 % is made in the intestines. Niacin - Function: Aids in synthesis of steroid hormones, formation of red blood cells, and component of glucose. - Deficiencies: Rare - Dietary sources: Soybean, meat, fish, peanuts. Minerals: Calcium -Function: Component of normal blood clotting, manufactures many enzymes, essential for muscle contraction, builds bone cells. - Deficiencies: Osteoporosis, muscle cramps, rickets. -Dietary sources: Milk, oranges, oysters, dried beans, and dark green leafy vegetables. Iron -Function: Component of hemoglobin, involved in numerous enzymes, required for collagen synthesis, needed for immune function, and involved in the production of serotonin and dopamine. -Deficiencies: Anemia -Dietary sources: liver, oysters, lean meat, dried beans, dried fruits. Potassium - Function: Regulates water balance, osmotic equilibrium, cardiac rhythm, and nerve transmission. - Deficiencies: Irregular heartbeat, fatigue, edema, muscle weakness, continuous thirst, etc. - Dietary sources: Meat, milk, potatoes, bananas, orange juice. Sodium - Function: Regulates water balance, CO2 transport, amino acid transport. - Deficiencies: Vomiting, excessive diarrhea, dehydration, anorexia. - Dietary sources: Sandwich meats, potato chips, and canned soups are high in salt. Zinc - Function: Detoxifies liver from alcohol, prevents birth defects, and regulates insulin and blood sugar, essential for normal taste. Deficiencies: Anemia, poor wound healing, mental disorders, slowed growth, paranoia, sterility. Dietary sources: Oysters, seafood, poultry, fish, organ meats, lima beans, whole grains.