Vitamin A (Fat Soluble) REMEMBER: Functions Vision, Nerves, Growth Food Sources

1. Vitamin A • (Fat Soluble) • REMEMBER: • Functions • Vision, Nerves, Growth • Food Sources • Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables • Deficiencies • Blindness, Stunted Growth, Impaired Immune System • Toxicities • Loss of Appetite, Blurred Vision, Abdominal Pain, Hair Loss, Joint Pain • Vitamin D • (Fat Soluble) • REMEMBER: • Functions • Helps body absorb calcium and phosphorus, Helps strengthen bones • Food Sources • Milk, Milk Products, (Sunlight) • Deficiencies • Rickets (Bowed Legs), Bones become too weak to support body weight • Toxicities • Most toxic of all vitamins, Appetite loss, Nausea and vomiting, Kidney damage • Vitamin E • (Fat Soluble) • REMEMBER: • Functions • Maintains cell membranes • Food Sources • Fruits and vegetables, Vegetable oils, Fortified grains and cereals, nuts and seeds • Deficiencies • Nerve deterioration, Can cause anemia in premature babies • Toxicities • Brain hemorrhages, Stroke, Headaches, Muscle Weakness, Nausea • Vitamin K • (Fat Soluble) • REMEMBER: • Functions • Helps blood clot • Food Sources • Dark green leafy vegetables • Deficiencies • Hemorrhaging • Toxicities • Breakage of red blood cells which causes skin to turn yellow, (called jaundice in infants-can lead to brain damage)

2. Vitamin C (Ascorbic Acid) • (Water Soluble) • REMEMBER: • Functions • Maintains the connective tissue, Protects body against infection • Food Sources • Citrus fruits, orange juice, strawberries • Deficiencies • Scurvy, (spots on the skin and bleeding gums), Breakdown of collagen • Toxicities • Kidney Stones, Interferes with action of Vitamin E • B1 (Thiamine) • (Water Soluble) • REMEMBER: • Functions • COENZYME, Used for energy metabolism, Nerve function, helps digestive system • Food Sources • Milk, Bran, Whole grains, Poultry, Fish, Dried beans • Deficiencies • Beriberi (Swelling in legs, sore muscles, stiffness and weakness) • Toxicities • None • B2 (Riboflavin) • (Water Soluble) • REMEMBER: • Functions • COENZYME, Maintains nervous system, Used for energy metabolism • Food Sources • Milk, Yogurt, Cheese, Green leafy vegetables • Deficiencies • Premature aging, Cracks in the corner of mouth, Inflammation or tongue and mouth • Toxicities • None • B3 (Niacin) • (Water Soluble) • REMEMBER: • Functions • COENZYME, Maintains nervous system, used for energy metabolism • Food Sources • Milk, eggs, Meat, Fish, Poultry, Whole grains, Enriched grains • Deficiencies • Pellagra (Skin disorder), Dermatitis • Toxicities • Diarrhea, Heartburn, Nausea, Ulcers

3. Folate (Folic Acid or Folicin) • (Water Soluble) • REMEMBER: • Functions • Makes new cells • Food Sources • Leafy green vegetables, Legumes, Seeds • Deficiencies • Can lead to neural tube defects like spina bifida in infants, Anemia, Heartburn, Diarrhea • Toxicities • Masks B12 • B6 (Pyriodoxine) • (Water Soluble) • REMEMBER: • Functions • Helps make red blood cells, Good for overall health • Food Sources • Green leafy vegetables, Animal Protiein • Deficiencies • Anemia, Abnormal brain wave pattern, Irritability • Toxicities • Depression, Fatique, Impaired memory • B12 (Cobalamin) • (Water Soluble) • REMEMBER: • Functions • Helps make new cells, Maintains nerves and cells • Food Sources • Whole grains, Animal foods • Deficiencies • Insomnia, Fatigue, Poor nerve function • Toxicities • Water retention

4. Calcium • (Macro) • REMEMBER: • Functions • Maintains strength of bones and teeth • Food Sources • Milk, Milk and dairy products, Dark green leafy vegetables • Deficiencies • Osteoporosis • Toxicities • Kidney Stones • Phosphorus • (Macro) • REMEMBER: • Functions • Helps build body cells, works with calcium • Food Sources • Dairy products, Grain products, meat • Deficiencies • Osteoporosis • Toxicities • Can prevent calcium from working • Magnesium • (Macro) • REMEMBER: • Functions • Helps build bones, Helps nerves and muscles work normally, Regulates body temperature • Food Sources • Dark green leafy vegetables, Whole grain products • Deficiencies • Heart disease, Heart spasms • Toxicities • Diarrhea, Lack of coordination, Confusion, Coma • Iron • (Trace) • REMEMBER: • Functions • Helps carry oxygen to the blood, Helps cells use oxygen • Food Sources • Red meat, Dark green leafy vegetables • Deficiencies • Anemia, Red blood cells, paleness, weakness • Toxicities • Heart Disease, Elevated LDL’s

5. Sodium • (Electrolyte) • REMEMBER: • Functions • Maintains fluid balance in the body • Food Sources • Salt, Packaged foods • Deficiencies • Cramps • Toxicities • High Blood Pressure • Chloride • (Electrolyte) • REMEMBER: • Functions • Maintains fluid balance in the body • Food Sources • Salt • Deficiencies • Can cause convulsions in infants • Toxicities • High blood pressure • Potassium • (Electrolyte) • REMEMBER: • Functions • Maintains fluid balance in the body • Food Sources • Fruits, especially bananas and oranges, Meat, poultry, fish, dry beans, dairy products • Deficiencies • Irregular heart beat, Loss of appetite, Muscle cramps • Toxicities • Slowing of the heart beat

6. Deficiency Not enough of something (shortage) Toxicity Too much of something-(Can become toxic or poisonous) Water Soluble Dissolves in water Fat Soluble Dissolves in fat

7. Macro Large / Big Amount Micro or Trace Electrolyte Electrolyte Minerals that help maintain fluid balance in the body 8 cups (64 fl. oz.) of Water The amount of water you should drink each day

8. Dark Greens and Yellows The color of vegetables that we should eat more of

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