Vitamins and Minerals

_{The Principal Vitamins}

Vitamin	Source	Symptoms of Deficiency
A (retinol)	From provitamin carotene found in yellow and green vegetables: preformed in liver, egg yolk, butter and milk	Rhodopsin deficiency, night blindness, retarded growth, skin disorders and increase in infection risk
B1 (thiamine)	Yeast, grains and milk	Beriberi-muscle weakness (including cardiac muscle) neuritis, and paralysis
B2 (riboflavin)	Green vegetables, liver, wheat germ, milk and eggs	Eye disorders and skin crackling, especially at corners of the mouth
B3 (niacin)	Fish, liver, red meat, yeast, grains, peas, beans, and nuts	Pellagra-diarrhea, dermatitis, and nervous system disorder
Pantothenic acid	Liver, yeast, green vegetables, grains and intestinal bacteria	Neuromuscular dysfunction and fatigue
Biotin	Liver, yeast, eggs and intestinal bacteria	Mental and muscle dysfunction, fatigue and nausea
B6 (pyridoxine)	Fish, liver, yeast, tomatoes and intestinal bacteria	Dermatitis, retarded growth and nausea
Folate	Liver, green leafy vegetables, and intestinal bacteria	Macrocytic anemia (enlarged red blood cells) and spina bifida
B12 (cobalamins)	Liver, red meat, milk and eggs	Pernicious anemia and nervous system disorders
C (ascorbic acid)	Citrus fruit, tomatoes and green vegetables	Scurvy-defective bone formation and poor wound healing
D (cholecalciferol, ergosterol)	Fish liver oil, enriched milk and eggs; provitamin D converted by sunlight to cholecalciferol in the skin	Rickets-poorly developed, weak bones, osteomalacia; bone reabsorption
E (tocopherol, tocotrienols)	Wheat germ, cotton seed, palm and rice oils; grain, liver and lettuce	Hemolysis of red blood cells
K (phylloquino)	Alfalfa, liver, spinach, vegetable oils, cabbage and intestinal bacteria	Excessive bleeding due to retarded blood clotting

_{Important Minerals}

Mineral	Function	Symptoms of Deficiency
Calcium	Bone and teeth formation, blood clotting muscle activity and nerve function	Spontaneous action potential generation in neurons and tetany
Cobalt	Component of vitamin B12 ; red blood cell production	Anemia
Copper	Hemoglobin and melanin production, electron-transport system	Anemia and loss of energy
Fluorine	Provides extra strength in teeth; prevents dental caries	No real pathology
Iodine	Thyroid hormone production, maintenance of normal metabolic rate	Goiter and decrease in normal metabolism
Iron	Component of hemoglobin; ATP production in electron-transport system	Anemia, decreased oxygen transport, and energy loss
Magnesium	Coenzyme constituent; bone formation; muscle and nerve function	Increase nervous system irritability, vasodilation, and arrhythmias
Phosphorus	Bone and teeth formation; important in energy transfer (ATP); component of nuclei acids	Loss of energy and cellular function
Potassium	Muscle and nerve function	Muscle weakness, abnormal electrocardiogram, and alkaline urine
Sodium	Osmotic pressure regulation; nerve and muscle function	Nausea, vomiting, exhaustion, and dizziness
Zinc	Component of several enzymes; carbon dioxide transport and metabolism; necessary from protein metabolism	Deficient carbon dioxide transport and deficient protein metabolism