General Nutrition and Diet Facts

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Nutrition Chart

Nutrient	Benefits	Deficiency	Source
Vitamin Aand Beta Carotene(fat soluble)	Growth, vision, healthy tissue, skin, hair, resistance to infection.	Night blindness, itching, dry skin, loss of sense of taste.	milk, butter, eggs, liver, leafy green and yellow vegetables.
Vitamin D(fat soluble)	Bones, teeth, optimum calcium-phosphorus metabolism.	Soft bones and teeth, spontaneous fractures, bone curvature.	milk, cod liver oil, tuna, salmon oil, eggs.
Vitamin E(fat soluble)	Antioxidant. Protects cell membrane and tissues. Maintains circulatory system.	Poor muscular and circulatory performance.	vegetable oil, grains, wheat germ, lettuce.
Vitamin F(Unsaturated Fatty Acids)(fat soluble)	Influences skin, blood coagulation, cholesterol, glandular activity.	Acne, allergies, dry skin, brittle hair, eczema, brittle nails.	Vegetable oils, sunflower seeds
Vitamin K(Menadione)(fat soluble)	Blood clotting (coagulation).	Diarrhea, increased tendency to hemorrhage	Green leafy vegetables, molasses, yogurt, alfalfa
Vitamin B1 (Thiamin)(water soluble)	Heart and cardiovascular system, growth, nervous system, energy production, digestion.	Fatigue, poor appetite, pins and needles in legs, depression.	cereals, fish, lean meat, liver, poultry, milk, pork.
Vitamin B2 (Riboflavin) (water soluble)	Healthy skin. Tissue repair. Antibody and red blood cell formation.	Cracks at mouth corners, sore tongue, light sensitive eyes.	cereals, yeast, milk, eggs, leafy green vegetables, lean meat.
Vitamin B3 (Niacin or Niacinamide)(water soluble)	Healthy skin, nervous system, cell metabolism	Weakness, skin rash, memory loss, irritability,insomnia.	cereals, yeast, lean meat, liver, eggs.
Vitamin B5(Panotothenic Acid)(water soluble)	Helps convert proteins, carbohydrates, fats into energy. Immune system	Weakness, depression, decreased resistance to infection.	most plants and animal food
Vitamin B6 (Pyridoxine)(water soluble)	Healthy red blood cells, gums, teeth, blood vessels, nervous system.	Fatigue, anemia, nerve dysfunction, irritability.	cereals, wheat germ, yeast, meat, bananas, vegetables.
Vitamin B12 (Cyanocobalamin)(water soluble)	Development of red blood cells, growth, nervous system maintenance.	Anemia, weakness, fatigue, red-sore tongue, nerve degeneration.	fish, lean meat, liver, milk.
Folic Acid (Folacin, Folate)(water soluble)	Production red blood cells, tissue cells. Normal growth. Healthy intestinal tract.	Anemia, intestinal problems, pale tongue	yeast, leafy green vegetables, meats.
Choline	Nerve transmission. Regulates liver and gall bladder. Cell membrane structure.	Growth problems, impaired liver and kidney function.	Yeast, eggs, fish, lecithin, wheat germ, organ meats, soy.
Inositol	Fat and cholesterol metabolism. Nerve function.	Hair loss, constipation, eye abnormalities, high cholesterol.	Molasses, yeast, lecithin, fruits, meat, milk, nuts.
Para-Amino Benzoic Acid(PABA)	Blood cell formation, pigmentation of skin and may help restore color to gray hair.	Constipation, depression, fatigue headaches, irritability.	Molasses, eggs, liver, milk, rice, yeast, wheat germ, bran.
Vitamin C (Ascorbic Acid)	Wound healing, immune system. Maintenance of healthy gums, skin, blood.	Bruise easily, wound healing, tooth/gum defects, aching joints.	Citrus fruits, berries, cabbage, vegetables, tomatoes.
Vitamin H (Biotin)	Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.	Non-specific skin rash	egg yolk, green leafy vegetables, milk, liver, kidneys.

Minerals	Benefits	Deficiency	Source
Calcium	Bone and tooth development and maintenance. Muscle contraction, nerve transmission.	Heart palpitations, muscle cramps, tooth/ bone weakening.	milk, cheese, green vegetables.
Chromium	Carbohydrate metabolism, energy production and optimum utilization of glucose.	Poor glucose tolerance. Low blood sugar levels.	yeast, whole grains, vegetable oils.
Copper	Enzyme function. Hemoglobin production.	Anemia, fatigue, weakness, bone fragility.	nuts, seeds, meats, raisins.
Iodine	Production of thyroid hormone. Regulates metabolism.	Enlarged thyroid gland in neck.	seafood, kelp, iodized salt.
Iron	Transport of oxygen to tissues. Enzyme functions.	Fatigue, weakness from anemia, brittle fingernails.	whole grain cereals, nuts, green vegetables.
Magnesium	Enzyme activity. Health of heart arteries. Protein production. Nerve function.	Growth failure, leg cramps, nervousness, confusion, easily angered.	whole grains, seafood,green vegetables.
Manganese	Enzyme activity in reproduction, growth, fat metabolism.	Poor growth, reproductive and coordination abnormalities.	whole grains, eggs, nuts, green vegetables.
Phosphorus	Bone/tooth formation, muscle contraction, kidney function, nerve and muscle activity.	Continuous thirst, dry skin, general weakness, weak reflexes.	eggs, fish, meat, poultry, grains, cheese.
Potassium	pH balance of blood, body-water balance, nerve and muscle function.	Irregular heartbeat muscular weakness. Build-up of lactic acid.	dates, raisins, figs, peaches, sunflower seeds.
Selenium	Antioxidant (with vitamin E). Protects cell membrane and internal structures.	Anemia, heart muscle enlargement, irregular beat.	whole grains, seafood, eggs, meat, brown rice.
Zinc	Wound healing, reproductive organ development and growth. Male hormone production.	Loss of sense of taste, poor growth and wound healing. Immune system enhancement	yeast, whole grains, liver, sunflower seeds.