Vitamin and Mineral Summary

Water Soluble Vitamins		Fat Soluble Vitamins		Anti-Oxidant Vitamins
All B Vitamins		Vitamin A		Vitamin A
-B1, B2, B3, B5, B6, B12		Vitamin E		Vitamin C
Vitamin C		Vitamin D		Vitamin E
Folic Acid		Vitamin K		Beta-Carotene
Biotin

Important Minerals
Calcium		Sodium
Phosphorus		Potassium
Iron		Magnesium
Zinc

Vitamin B1 - Thiamin
non-toxic
Deficiency - causes a disease called Beri Beri which affects the function of the nervous system and the heart. Found in cultures that eat a lot of polished rice.

Sources - lean pork, wheat germ, liver, poultry, egg yolk, fish, dry beans, cereals (enriched), whole grain breads (enriched)

Vitamin B2 - Riboflavin
non-toxic
Deficiency - causes angular stomatitis which means dry cracking of the corners of the mouth, along with skin lesions (sores)

Sources - widely distributed in small amounts
     - Excellent - organ meats, milk, cheese, eggs, green leafy vegetables
     - Good - whole grains, legumes, brewer’s yeast

Vitamin B3 - Niacin
non-toxic
Deficiency - causes a disease called Pellagra which affects the skin, the nervous system, and the intestinal tract. Deficiency occurs primarily when a diet consists largely of Indian corn (maize).

Sources
       -Best - Organ meats, brewer’s yeast, peanut butter
      -Good - meat, poultry, fish

Vitamin B5 - Pantothenic Acid
non-toxic
aids in the production of adrenal hormones
Deficiency - causes stomach ache and burning feet.

Sources
       - Best - eggs, liver, salmon, whole grain cereals
                   - present in all plant and animal tissues

Vitamin B6 - Pyridoxine
non-toxic
involved in more bodily functions than any other single nutrient
Deficiency - rare because B6 is found in most foods

Sources
       - Best - yeast, wheat germ, pork, glandular meats, cereals, legumes
       - Poor - milk, eggs, fruits, veggies

Vitamin B12 - Cobolamine
non-toxic
Deficiency - causes anemia - vegetarians are particularly susceptible to B12 deficiency and must therefore pay attention to the foods they eat or take supplements

Sources
        - Rich - liver, kidney, lean meat
        - Good - milk, egg, fish, cheese
       - Poor - pasteurized or evaporated milk

BIOTIN (a B Vitamin)
non-toxic, helps metabolize fats and carbohydrates
deficiency - causes a decreased immunity but is rare because it can be manufactured in the intestinal tract from food

Sources - cooked egg yolk, kidney, liver, mushrooms, nuts, yeast

VITAMIN C - Ascorbic Acid
non-toxic
used in the formation of collagen which is required for wound healing, ligament repair, etc.
deficiency - causes Scurvy - internal bleeding, weak bones and teeth

Sources - citrus fruits, raw green vegetables, tomatoes, kiwi, etc.

FOLIC ACID
non-toxic
deficiency - causes megaloblastic anemia where red blood cells are oversized and do not transport oxygen properly.

Sources
      - Rich - dark green leafy vegetables, spinach, broccoli, liver, kidney, lima beans
       - Good - lean beef, potatoes, whole wheat bread
      - Poorer - most meats, milk, eggs, most fruits

VITAMIN A - Retinol
toxic - toxicity  causes enlargement of the spleen, headache, peeling skin
deficiency - causes night blindness

Sources
       - Retinol - storage organs (liver, kidney), fish oils, animal fats
        - Beta Carotene - dark green leafy vegetables, yellow vegetables, yellow and orange fruit (other than Oranges)

VITAMIN E - Tocophenol
not likely to be toxic

Sources - wheat germ oil, Soya bean oil, corn oil, green plants

VITAMIN D - Vit D3 and D2
toxic
deficiency - causes Rickets in children and osteomalacia in adults. Both of these conditions are bone softening disorders which cause bones to be malformed. Vitamin D helps bring Calcium into bones to make them strong.

Sources - A major source comes from the skin where a compound in the skin is converted by sunlight into Vitamin D. Sources also include yeast, fish liver oils, and fortified milk.

VITAMIN K
toxic
-Vitamin K is used to make blood clotting factors
deficiency - causes defective coagulation (clotting) of blood.

Sources - Up to 50% comes from bacterial synthesis in the gut.
                      - food sources include cabbage, spinach, broccoli, lettuce, cheese, egg yolks

CALCIUM
non-toxic - only 25-35% absorbed from diet
deficiency - causes weak bones, bad teeth, muscle spasms

Sources - milk, cheese, yogurt, broccoli, spinach, turnips, beans, almonds

PHOSPHORUS
well-absorbed (60-65%)
deficiency - causes irritability, weakness, blood cell disorders

RDA - same as for Calcium

Sources - occurs naturally in dairy and meat products; also found in processed food and as a preservative in soda pop
Note - It is important to understand that Phosphorus binds with Calcium in the blood and is excreted as a waste product.  That will cause more calcium to drawn out of the bones to keep blood levels of calcium at normal levels.  Excess phosphorus in the blood can therefore lead to weakened bones.  The average North American diet has 4 times the required phosphorus!! This is largely due to the amount of phosphorus found in processed foods and soda pop, which are over consumed in our society.  It is also worth noting that some experts debate whether or not the Calcium found in dairy products is of any use to the body because the naturally occuring  phosphorus in these products may simply bind with the calcium leaving it inactive.

IRON
toxic
deficiency - causes anemia due to decreased red blood cells and hemoglobin

Sources
       - Best - liver
       - Next Best - oysters, shellfish, kidney, meat, poultry

MAGNESIUM
important because it is used in all living cells
deficiency - neuromuscular irritability

Sources - widely distributed, part of chlorophyll in green vegetables, found in cocoa, nuts, cereals, grains, meat (best source), milk, seafood.

ZINC
aids in collagen formation and therefore wound healing as well as enhancing the immune system to help fight infections. Excess causes intestinal upset.
deficiency - causes growth retardation

Sources
        - Good - meat. liver, eggs, seafood (oysters)
        - Better - wheat germ, lima beans

SODIUM
electrolyte - excess causes water retention, high blood pressure in susceptible individuals only

- RDA - recommended 500 mg/day, children lower

Sources - seasoning, in cooking and processing, protein foods, some antacids

POTASSIUM
electrolyte - excess causes hyperkalemia (ie-high potassium in blood)
deficiency - cardiac disturbances

- RDA - none; safe/average level is 0.8-1.5 g/1000 Kcal (or 2000 mg/day)

Sources
           - Best - apricots, cantalopes, honeydew melons
           - Good - bananas, fruit juices, dried beans, legumes, nuts
          - Adequate - milk, meat, cereals

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