Micronutrients

Name the Vitamin

100

Thiamin 

Vitamin B1

200

Pyroxidine

Vitamin b6

300

Niacin

Vitamin b3

400

Ascorbic Acid

Vitamin C

500

Riboflavin 

Vitamin B2

Water Soluble Vitamins

100

Vital for new cell synthesis

 Folate Vitamin b9 

200

Promotes normal nervous system functioning. Body can produce it from the amino acid called Tryptophan. 

Vitamin B3 Niacin

300

Facilitates energy production in the body (promotes the absorption that creates energy) 

Antioxidant

Tissue Health and Growth 

Vitamin B2 Riboflavin

400

Assists metabolic function, nervous system function, RBC formation, hormone function, Decreases S/S of PMS 

Vitamin B6 Pyroxidine

500

Promotes healthy nervous, gastrointestinal and cardiac system functioning 

Vitamin B1 Thiamin

Food Sources

100

All protein foods, whole grain and enriched breads and cereals. 

Vitamin b3 Niacin 

200

Citrus fruits and juices, peppers, broccoli, kiwi, strawberries and tomatoes

Vitamin C 

300

Meats, fish, poultry, dried peas, beans, fruits, green leafy vegetables, whole grains and nuts

Vitamin b12

400

Occurs in small quantities in all foods but concentrated in pork, whole grain, and enriched breads, cereals, liver, dried peas and beans and nuts. 

Vitamin b1 Thiamin

500

Found mostly in milk, milk products, and green vegetables (eggs). Is sensitive to light so milk is seldom sold in transparent containers. 

Vitamin b2 Riboflavin

Fat Soluble Vitamins

100

Antioxidant and Immune System functioning 

Vitamin E

200

Blood clotting and Bone development 

Vitamin K 

300

1. Essential for normal bone growth and development

2. Facilitates absorption of calcium and phosphorus from digestive tract 

Vitamin D (Sunshine)

400

Lack of this vitamin causes night blindness. 

Important functions include: maintains health vision and bone growth, maintains healthy skin and mucus membranes

Vitamin A

500

Available from animal sources such as liver, egg yolks, milk, cheddar cheese, yellow fruit, and green leafy vegetables

Vitamin A

Minerals and Deficiencies

100

Bone demineralization (by hindering Calcium and Phosphorus absorption deficiency prevents proper hardening of bone's collagen matrix)

 Osteoporosis (weak, brittle bones leads to HRF fracture) 

Alcohol, smoking and excessive caffeinated beverages decrease calcium absorption. 

Vitamin D 

(assists with Calcium absorption)

200

S/s of deficiencies include weakness, fatigue, anemia, lowered immunity, impaired wound healing, intolerance to cold.

Iron (Ferrous Sulfate)

300

Altered fluid and electrolyte balance leading to hyponatremia S/s: nausea, vomiting, muscle cramps, headaches, weakness, and mental status changes. or hypernatremia S/s: edema, hypertension, confusion, seizures, extreme thirst, lethargy

Sodium Na+

400

Skin rash, diarrhea, poor growth, development, poor healing, hair loss, loss of taste, and loss of smell. 

Zinc

500

S/s of deficiencies include weakness, poor cardiac function, fatigue, nausea, loss of appetite, and muscle twitches, tremor, spasm, convulsions, and muscle pain.

Magnesium