Vitamins
This Vitamin supports bone health, immune function, and aids in calcium absorption
Vitamin D
note: vitamin D is a fat soluble vitamin that can be sourced from proteins and dairy and can also be synthesized in the body after sun exposure
This Mineral forms bones, aids in muscle contraction, and nerve impulse transmission.
Calcium
notes: Vitamin D enhances calcium absorption, if calcium is deficient there will be reduced bone strength, dry skin, brittle nail, and muscle cramps
Deficiency in this mineral can cause fatigue, dizziness, shortness of breath, difficulty regulating temperature, pale skin, and reduced muscle capacity.
Iron
A deficiency in this vitamin is identifiable by bleeding, pinpoint hemorrhaging, dental problems, skin breakdown, and frequent infections.
Vitamin C
note: this deficiency is called Scurvy
This is the degree to which a nutrient from food is absorbed and utilized in the body
Bioavailability
This vitamin works as an antioxidant, aids in the production of white blood cells, and the production of collagen
Vitamin C
note: good sources of vitamin C include fruits and vegetables
vitamin C helps produce white blood cells which aid in immune system function
This mineral transports oxygen in the blood and can help support immune health
Iron
note: good sources of iron include red meat, leafy greens, and fortified cereal, its absorption can be enhanced with vitamin C and vitamin A
this vitamin deficiency is characterized by night blindness, opaque film covering the eyes (can lead to complete blindness), dermatitis, eczema, keratosis pilaris, slow healing, and frequent infections.
Vitamin A
Rickets or osteomalacia is caused by this vitamin deficiency
Vitamin D
rickets is the same as osteomalacia only it occurs in children, it is categorized by weakened bones that often bow in shape in the legs under the weight of the upper body
These vitamins are solubilized by micelles during digestion and are moved with long fatty acids and monoglycerides
Fat soluble vitamins (ADEK)
note: they can be stored in the body for longer periods of time as lipocytes In the liver a in fatty tissue
the other types of vitamins are water soluble vitamins that enter the villi through simple diffusion and travel through blood vessels they are not easily stored and are flushed out by urine when consumed in excess
This Vitamin works As an antioxidant and protects cell membranes
Vitamin E
This Mineral is an electrolyte needed for most bodily functions including proper kidney and heart function, muscle contraction, and nerve transmission. It also works to reduce the effects of sodium.
Potassium
Sources include fruits and vegetables
signs of deficiency include muscle cramps, weakness, paralysis, fatigue, and constipation
Those who drink excessively, use diuretic drugs, have type two diabetes, and eat diets low in whole grains are especially susceptible to this type of mineral deficiency
Magnesium
This B vitamin deficiency is characterized by “magenta tongue”, inflammation of the tissues lining the throat, mouth, tongue, and lips.
Riboflavin
These are inorganic compounds that exist is soil and water and cannot be broken down
Minerals
note: the minerals we eat are ones that plants and animals have absorbed not created
This vitamin promotes blood clotting and supports bone health and is often given as an injection to newborns to prevent bleeding after birth.
Vitamin K
vitamin K1 is sourced from food vitamin K2 from gut bacteria.
This mineral assists in DNA synthesis, immune function, wound healing, and supports healthy skin and hair, taste, and smell
Zinc
note: Good sources include red meat, seafood, nuts, and legumes.
If a person is deficient in this B vitamin they will exhibit dermatitis, diarrhea, dementia, and eventually death but if they are experiencing toxicity they will have flushed, hot, and itchy skin, a rapid heart rate, diarrhea, and abdominal pain. if the toxicity is left untreated it can lead to GI damage, liver damage, and liver failure.
Niacin
Deficiency of this B vitamin can cause anemia, mouth sores, a red tongue, a reduced sense of taste, memory loss, confusion, and if deficient during pregnancy can cause malformation of the brain and spinal cord of the embryo
Folate
note: if pregnancy occurs while a woman is deficient in folate the possibility of birth defects including spina bifida and anencephaly is greatly increased.
These are the macrominerals
Calcium, Magnesium, Sodium, Potassium
macrominerals are needed in higher amounts than the trace minerals (zinc, iron, and selenium)
Thiamin, Riboflavin, Folate, and Niacin are all examples of this vitamin
Vitamin B
note: Vitamin B is a water soluble vitamin, All work to support energy metabolism but Thiamin(B1) also supports nerve function, Riboflavin (B2) works as an antioxidant, Folate makes new red blood cells, immune cells, supports DNA synthesis and cell division, and supports protein metabolism, and Niacin (B3) supports DNA repair.
Also B vitamins, Vitamin B6 supports immune function and neurotransmitter synthesis it also helps make RBCs and metabolizes proteins. Vitamin B12 helps to convert food into energy, supports nerve function, DNA synthesis, and red blood cell formation.
This mineral is an important co-factor for thyroid health and works as an antioxidant.
Selenium
note: good sources include seafood, organ meats, and vegetables, the selenium content in food is dependent on the soil they are grown in
This type of mineral deficiency is most commonly seen in communities rather than in individuals. those with this deficiency exhibit muscle wasting, fatigue, hair loss, and weakened immunity.
Selenium
These two conditions are both caused by thiamin deficiency
Beriberi and Wernicke-Korsakoff
Notes: when the body is deficient of thiamine brain cells can die leading to these conditions. Those with beriberi exhibit a loss of coordination and confusion and those with wernicke-korsakoff having amnesia and psychosis.
Vitamin— enhances iron absorption
Vitamin — enhances calcium absorption
—— enhances zinc absorption (two words)
Vitamin C, Vitamin D, Animal protein