Term
|
Definition
Vision
Eye and skin health
Carrots (beta carotene)
Leafy green vegetables
Xerophthalmia
Night blindness
High toxicity
(birth defects, blurred vision) |
|
|
Term
|
Definition
Calcium absorption
Bone health
Fortified dairy products Sunlight
Rickets (kids)
Osteomalacia (adults)
Moderate toxicity
(No toxicity from sunlight) |
|
|
Term
|
Definition
Fat-soluble Antioxidant
vitamin
Plant oils
Nuts and seeds
Leafy greens
Hemolysis
(RBC death)
Low toxicity
(muscle weakness) |
|
|
Term
|
Definition
Blood clotting Bone health
(coenzyme)
Leafy green vegetables
(Bacteria in gut)
Hemorrhage (bleeding)
Rare in adults
None |
|
|
Term
|
Definition
Carbohydrate metabolism (coenzyme)
Pork
Enriched grains
Beriberi
None |
|
|
Term
|
Definition
Energy metabolism (coenzyme)
Milk/dairy products Enriched grains
Cheilosis, swollen lips
None |
|
|
Term
|
Definition
Energy metabolism
(coenzyme)
Meats
Enriched grains
Pellagra
(the 4-Ds)
Low toxicity (flushing of skin) |
|
|
Term
|
Definition
Protein & amino acid metabolism
(coenzyme)
Animal foods Bananas
Nervous system disorders
Moderate toxicity
(nerve disorders) |
|
|
Term
|
Definition
Red blood cell formation
(coenzyme)
Green leafy vegetables Enriched grains
Megaloblastic (macrocytic) anemia
Birth defects
Low, but notable!
(masks B-12 deficiency) |
|
|
Term
|
Definition
Red blood cell formation
(coenzyme)
Animal foods (NOT in plants!)
Pernicious anemia
None |
|
|
Term
|
Definition
Fat and CHO metabolism
(coenzyme)
Widely distributed (meat, milk, veges, etc.)
Rare
None |
|
|
Term
|
Definition
Fat and CHO metabolism
(coenzyme)
Egg yolks; peanuts
Rare
None |
|
|
Term
|
Definition
Collagen syn. Antioxidant
Iron absorption
Citrus fruit/juice (OJ); other fruits/veges
Scurvy
Low
(diarrhea) |
|
|
Term
|
Definition
Bones, muscles, and nerve health
Stored in bones
Most abundant mineral in body
Milk and dairy products
Osteoporosis (bone mass loss)
Low toxicity
(kidney stones) |
|
|
Term
|
Definition
Intracellular negative ion
Bones and teeth
Dairy products Carbonated soft drinks
Rare
Low toxicity
(bone disorders) |
|
|
Term
|
Definition
Bone formation Enzymes
Whole grains; nuts; beans
Weakness, muscle pain
Low toxicity (only from non-food sources) |
|
|
Term
|
Definition
Hemoglobin
Energy metabolism
Brain function
Meats (red) Enriched grains
Microcytic hypochromic anemia
High toxicity: HemochromatosisAcute poisoning |
|
|
Term
|
Definition
Thyroid hormone component
Iodized salt; saltwater fish
Goiter
Cretinism (mental retardation)
Moderate toxicity (excess seaweed consumption) |
|
|
Term
|
Definition
200 enzymes Growth/sexual development
Wound healing
Seafood; meats; greens; whole grains
Dwarfism (growth impaired)
Moderate toxicity (decreased Cu absorption) |
|
|
Term
|
Definition
Iron metabolism
Hemoglobin synthesis
Whole grains; legumes; nuts
Anemia (same as Fe-deficiency)
Moderate toxicity
(vomiting, liver damage) |
|
|
Term
|
Definition
Blood glucose regulation
Insulin function
Egg yolks; whole grains; nuts; pork; beer
Elevated (high) blood glucose
Elevated (high) blood glucose |
|
|
Term
|
Definition
Strengthens tooth enamel
Prevent tooth decay
Flouridated water and toothpaste
Increased risk of dental caries (cavities)
Moderate toxicity
(mottled teeth; bone damage) |
|
|
Term
|
Definition
Antioxidant enzymes
Meats; eggs; fish; seafood
Muscle pain/ weakness; heart disease
Moderate toxicity
(nausea, hair loss) |
|
|
