Term
|
Definition
Role: Regulates cell growth and cell death. Growth/maintenance of bones/teeth; skin, mucous membranes, and other epithelial cells. Required for reproduction, immune function, vision/night vision, wound healing.
Deficiency: Eyes: night blindness, Bitot’s spots (foamy deposits on cornea), keratomalacia (corneal dryness, itching), progressing to xerophthalmia (corneal scarring and degeneration, blindness).
Skin, mucous membranes: hyperkeratosis (bumpy dry skin from clogged hair follicles); compromised linings of respiratory, digestive, and reproductive systems. Impaired immunity, growth, and reproduction.
Sources: liver, egg yolk, butterfat, cream, spinach, collards, and other dark-greens
Toxicity: Teratogenic (birth defects from excessive use during pregnancy), dry itchy skin. Hair loss. Bone/joint pain. Bone abnormalities. Loss of appetite. Liver damage. |
|
|
Term
|
Definition
Role: Regulates calcium and phosphorus levels by regulating their intestinal absorption, retention by the kidneys, deposition into bone, and absorption from bone when calcium and phosphorus blood levels dip. Required for bone/teeth growth and maintenance.
Deficiency: Growth retardation. Rickets (bowed legs, knocked knees, other skeletal deformities) develop in childhood. Adults develop osteomalacia (excessive loss of calcium from bones) with risk of bone fracture. Severe deficiency due to illness or metabolic error causes twitching and muscle spasms.
Sources: Synthesis by the body when skin is exposed to sunlight, vitamin D-fortified milk, fish and liver oils.
Toxicity: Impairs kidney function; excessive urination and thirst. Kidney stones and calcium deposition in other soft tissues – heart, blood vessels, and membranes in bone joints. Joint pain. Bone loss. Growth retardation. |
|
|
Term
|
Definition
Role: As a fat-soluble antioxidant, it protects unsaturated fats, phospholipids, and other fat-soluble substances; discourages oxidation of blood lipids and their subsequent deposition in arteries; helps prevent oxygen damage in the lungs, skin eyes liver, and other organs. Helps maintain red blood cell integrity, nervous system function.
Deficiency: Hemolysis of red blood cells and hemolytic anemia, especially in premature babies. Retinopathy of prematurity. Neurological problems.
Sources: Wheat germ, nuts and seeds such as pumpkin, sunflower, sesame. Vegetable oils, margarine, salad dressings.
Toxicity: Interferes with blood clotting. |
|
|
Term
|
Definition
Role: Required in production of thrombin for blood clotting. Involved in bone formation and maintenance.
Deficiency: Hemorrhage. Possible decrease in bone density.
Sources: Synthesis by intestinal bacteria. Vegetable source: dark green leafy vegetables, vegetables in cabbage family. Animal source: egg yolk, butterfat, liver
Toxicity: Possible interference with anticoagulation medication |
|
|
Term
|
Definition
Role: As part of coenzyme TPP (thiamin pyrophosphate), it functions in several energy-producing pathways, is required for RNA and DNA synthesis, and is involved in nervous system function.
Deficiency: Beriberi deficiency disease: painful leg muscles, overall muscle weakness and wasting, loss of reflexes, and ultimately paralysis; edema, enlarged heart and heart failure; loss of appetite; depression, mental confusion; death. When complicated by alcoholism, Wernicke/Korsakoff syndrome with mental/emotional symptoms, involuntary eye movements or eye paralysis.
Sources: Pork. Organ meats. Enriched or fortified bread, pasta, rice, breakfast cereals; whole grain products. Nuts, seeds, legumes. (Widely distributed in small amounts in most fruits, vegetables, animal products, and dairy foods.)
Toxicity: Not determined |
|
|
Term
|
Definition
Role: As part of coenzyme FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide), it functions in energy production and metabolism of amino acids. Involved in oxidation/reduction reactions. Required for vision.
Deficiency: Ariboflavinosis deficiency disease: glossitis and stomatitis (inflamed tongue and mouth), cheilosis (fissures at corners of mouth), seborrheic dermatitis (inflammation of skin’s oil-producing glands). Sensitivity to light. Ariboflavinosis usually coexists with other vitamin deficiencies.
Sources: Milk, other dairy products. Liver, other organ meats. Enriched or fortified grain products; whole-grain products. Dark-green vegetables.
Toxicity: Not determined. |
|
|
Term
|
Definition
Role: As part of coenzymes NAD and NADP (nicotinamide adenine dinucleotide/phosphate), it functions in energy metabolism and synthesis of fatty acids, steroid hormones, DNA, and amino acids.
Deficiency: Pellagra deficiency disease: The 4 Ds – dementia, diarrhea, dermatitis, death. Rough, darkened skin rash where exposed to sun. Inflamed mouth and tongue. Neuritis, confusion, anxiety.
Sources: Eggs, organ meats, meats, poultry, fish, peas, peanuts, soybeans. Enriched or fortified grain products; whole-grain products. Milk, cheese, yogurt. (Tryptophan can be converted to niacin).
Toxicity: Rash, headache, nausea, glucose intolerance, blurred vision.
Extremely high doses are associated with liver damage. |
|
|
Term
|
Definition
Role: As part of coenzyme A, it has many metabolic activities, including energy production and synthesis of lipids, steroid hormones, and proteins.
Deficiency: Irritability, fatigue, apathy, nausea, vomiting, tingling, muscle cramps. (Deficiency symptoms seen only in experimental settings.)
Sources: Widely distributed in most foods. Eggs, milk, yogurt. Fish, shellfish, meat, poultry. Peas, potatoes, winter squash.
Toxicity: Not determined. |
|
|
Term
|
Definition
Role: As part of several coenzymes, it has many metabolic activities, including DNA and lipid synthesis, and energy production from carbohydrates, proteins, and fats.
Deficiency: Hair loss, rash, convulsions, impaired growth. (Deficiency symptoms seen in infants with rare genetic error of biotin metabolism.)
Sources: Cauliflower, liver, nuts, peanuts, cheese, egg yolks (raw egg whites interfere with biotin absorption). Little information is available on food sources.
Toxicity: Not determined. |
|
|
Term
|
Definition
Role: As part of PLP (pyridoxal phosphate) and other coenzymes, it functions in amino acid, carbohydrate, and fatty acid metabolism; red and white blood cell synthesis; conversion of tryptophan to niacin; synthesis of several neurotransmitters.
Deficiency: Anemia. Depression, confusion, headache, convulsions. Seborrheic dermatitis. Possible relation to cardiovascular disease from homocysteine build-up.
Sources: Fortified breakfast cereals. Liver, other meat, poultry, seafood, fish. Bananas, avocados, green and leafy vegetables, legumes, potatoes.
Toxicity: Nerve damage causing weakness, numbness, inability to walk. At high doses, damage may be irreversible. |
|
|
Term
|
Definition
Role: As the coenzyme THFA (tetrahydrofolic acid), involved in DNA and RNA synthesis, red blood cell maturation, synthesis of neurotransmitters, and metabolism of homocysteine and other amino acids. Important for reproduction.
Deficiency: Anemia. Impaired immunity. Diarrhea. Neuropathy, depression, confusion, fatigue. Sore inflamed mouth and tongue. Possible relation to cardiovascular disease from homocysteine build-up. Inadequate folate early in pregnancy related to neural tube birth defects such as spina bifida.
Sources: Fortified breakfast cereals, wheat germ. Leafy green vegetables, asparagus, broccoli, cauliflower. Oranges. Peanuts, legumes, seeds such as pumpkin or sunflower. Liver.
Toxicity: Masks vitamin B12 deficiency. Allergic reactions possible. May interfere with anti-seizure medications. |
|
|
Term
|
Definition
Role: As part of cobalamin coenzymes, involved in cell synthesis, red blood cell maturation. Regeneration of folate. Maintenance of protective sheath around nerve fibers. Involved in fatty acid metabolism.
Deficiency: Pernicious anemia. Impaired immunity. Diarrhea. Neuropathy, which becomes irreversible. Possible relation to cardiovascular disease from homocysteine build-up.
Sources: Liver and other meats, poultry, fish, and seafood. Milk, cheese, eggs. Only vegetable sources are fortified foods and Cyanobacteria (blue-green algae).
Toxicity: Not determined. |
|
|
Term
| Vitamin C (ascorbic acid) |
|
Definition
Role: An antioxidant. Needed for collagen synthesis: wound healing, blood vessel integrity, maintenance of gums, bone growth and maintenance. Aids iron absorption. Involved in thyroxin metabolism; synthesis of neurotransmitters, carnitine, and amino acids.
Deficiency: Scurvy deficiency disease: Broken blood vessels with tiny hemorrhages; easily bruised; bleeding gums and loose or missing teeth; pain in joints, bones, muscles; non-healing wounds, bedsores; delayed bone growth, bone fragility; anemia. Severe scurvy can be fatal.
Sources: Citrus fruits, kiwi, strawberries, peppers, cabbage-family vegetables, dark leafy greens, potatoes, melon, papaya.
Toxicity: May cause diarrhea. Tooth erosion. Excessive iron absorption. Buildup of oxalates and uric acid may cause kidney stones. Interference with diagnostic testing and with some medications. |
|
|
Term
|
Definition
Role: A methyl donor. A component of bile, and of the neurotransmitter acetylcholine. As part of the phospholipid lecithin, it is an emulsifier and functions in cell membranes.
Deficiency: Fatty liver and liver damage.
Sources: Egg yolk, liver, milk and dairy products, soybeans, peanuts.
Toxicity: Fishy body odor, vomiting, excess sweating and salivation, liver damage, digestive disturbance, low blood pressure. |
|
|
Term
|
Definition
Role: Major cation in extracellular fluid. Involved in regulating body water distribution, blood pressure, acid-base balance, and nerve and muscle function.
Deficiency: Muscle cramps, fatigue
Sources: Table salt, salty snacks and condiments, processed meats, pickles, sauerkraut, salty cheeses, soy sauce, flavoring salts.
Toxicity: Excess sodium is associated with excessive fluid retention, high blood pressure and its consequences. |
|
|
Term
|
Definition
Role: Major intracellular cation. Involved in transmitting nerve impulses, regulating blood pressure, and controlling muscle contractility.
Deficiency: Muscle cramps, heartbeat irregularities, loss of appetite, weakness, drowsiness.
Sources: Bananas, potatoes, avocados, oranges, other fruits and vegetables; meats, fish, seafood, poultry; milk and dairy products.
Toxicity: Excess unlikely in healthy people. No more than 18,000 mg is advised. Acute hyperkalemia from excess intake can cause cardiac arrest. |
|
|
Term
|
Definition
Role: Major anion in extracellular fluid. Involved in maintaining fluid and electrolyte balance. Component of gastric juice.
Deficiency: Hypochloremic metabolic alkalosis, confusion, stupor.
Sources: Occurs with sodium.
Toxicity: Not determined. |
|
|
Term
|
Definition
Role: Structural material for bones and teeth. Involved in regulating nerve conduction, blood clotting, membrane permeability, nerve irritability, and muscle contraction.
Deficiency: Slow, stunted growth; osteoporosis (bone loss) with dowager’s hump, bone fractures, bone pain. Tooth loss. Muscle cramping.
Sources: Milk, cheese, yogurt, ice cream; canned fishes with bones; tofu made with calcium carbonate; fortified fruit juices, broccoli, kale, almonds.
Toxicity: May interfere with absorption of iron, zinc, magnesium, and other minerals. May cause kidney stones; may be constipating.
Very high blood calcium levels cause coma and cardiac arrest. |
|
|
Term
|
Definition
Role: Structural material for bones and teeth. Component of nucleic acids, of phospholipids, of numerous enzymes, and of high-energy compounds such as ATP.
Deficiency: Weakness, muscle loss, bone loss and pain, anorexia. (Rare. Most likely in people taking phosphorus-binding drugs.)
Sources: Protein-rich foods. Cereal grains. Soft drinks. Present in most foods
Toxicity: Contributor to osteoporosis. Lowers blood calcium levels. Severe calcium depletion causes convulsions, muscle spasms. |
|
|
Term
|
Definition
Role: Participates in hundreds of enzyme reactions. Regulates muscle contractility. Involved in nerve function and blood clotting, release of energy from ATP.
Deficiency: Weakness, confusion. Constipation. Disturbed heart rhythm.
Sources: Whole grain products; green vegetables: nuts; legumes; bananas; seafood; molasses; cocoa and chocolate.
Toxicity: Nausea, vomiting, low blood pressure, diarrhea.
Severe hypermagnesemia depresses breathing, causes coma, cardiac arrest. |
|
|
Term
|
Definition
Role: Component of some amino acids, biotin, thiamin, other important compounds. Helps regulate acid-base balance. Drug detoxification.
Deficiency: None reported.
Sources: All protein-rich foods.
Toxicity: Not determined. |
|
|
Term
|
Definition
Role: Component of hemoglobin, which transports oxygen in blood; component of myoglobin, which holds oxygen for muscle for muscle use. Required for energy utilization, immune function.
Deficiency: Anemia with weakness, fatigue, reduced learning ability, impaired reactivity and coordination, pale skin or pallor, intolerance of cold. Slowed wound healing. Lowered resistance to infection.
Sources: Liver, gizzards, red meat, seafood and fish; enriched grain products; dark green leafy vegetables; nuts, legumes, dried fruits.
Toxicity: Gastric distress. Accidental iron poisoning in children can cause death. People with hemochromatosis are at risk of toxicity; fatigue; joint pain; liver, kidney, and heart damage; increased oxidation of blood lipids. |
|
|
Term
|
Definition
Role: As a cofactor in many enzymes, it is involved with gene expression, protein metabolism, sexual maturation, sperm production, fetal development, and bone health. It is needed for vitamin A metabolism, wound healing, and taste perception.
Deficiency: Growth retardation, delayed puberty, hypogonadism; loss of taste sensations, anorexia, weight loss, diarrhea; hair loss; delayed wound healing; night blindness; impaired immunity.
Sources: Protein-rich foods, especially oysters, red meat, other seafood, whole-grain products.
Toxicity: Impaired immunity, impaired copper absorption.
Acute toxicity causes nausea, vomiting, cramping. |
|
|
Term
|
Definition
Role: Component of the antioxidant enzyme glutathione peroxidase. Works synergistically with vitamin E. Involved in immune function and thyroid metabolism.
Deficiency: Impaired immunity. Susceptibility to Keshan disease (a heart disorder).
Sources: Brazil nuts; tuna fish, seafood, meats and poultry, other fish; whole-grain products.
Toxicity: Fatigue, “garlic body odor”, irritability, abnormal fingernails, hair loss, skin lesions. |
|
|
Term
|
Definition
Role: As a component of thyroid hormones, it is involved with regulating body temperature, metabolic rate, reproduction, and growth.
Deficiency: Simple goiter is deficiency disease: enlargement of the thyroid gland, cold intolerance, weight gain, sluggishness, decreased body temperature. Cretinism is deficiency disease caused by inadequate iodine intake during pregnancy: mental retardation, stunted growth, deafness.
Sources: Iodized salt; ocean fish and seafood; seaweed; foods produced on iodine-rich soils (usually near an ocean); bread made with dough conditioners; dairy products (if iodine-containing disinfectants are used to clean processing areas).
Toxicity: Toxicity produces goiter. |
|
|
Term
|
Definition
Role: Functions of copper-containing enzymes include antioxidant activity; participation in electron transport, synthesis of connective tissue, synthesis of melanin; myelination of nerve tissue. It is involved with immune function and heart health. The copper-containing enzyme ceruloplasmin catalyzes oxidation of ferrous to ferric iron.
Deficiency: Anemia, bone abnormalities, immune impairment. Menkes’ syndrome is a rare, usually fatal genetic disorder causing copper deficiency.
Sources: Liver, seafood, nuts, whole grain products, seeds, legumes.
Toxicity: Wilson’s disease is a genetic disorder of copper retention; untreated it causes nerve and liver problems. |
|
|
Term
|
Definition
Role: As a cofactor for many enzymes, it assists in energy metabolism, urea synthesis, growth, and reproduction.
Deficiency: None identified in humans.
Sources: Whole-grain and cereal products; tea, coffee; cloves; fruits, dried fruits, and vegetables.
Toxicity: Toxicity is likely to occur from breathing manganese-containing dust, not from diet. Impaired coordination and memory. |
|
|
Term
|
Definition
Role: A component of bones and teeth; promotes bone and tooth formation; discourages tooth decay; may reduce risk of osteoporosis.
Deficiency: Increased tooth decay; possibly increased risk of bone fractures from osteoporosis.
Sources: Water, fluoridated or with naturally occurring fluoride. Beverages and foods made with fluoride-containing water.
Toxicity: Chronic excessive consumption causes fluorosis: discoloration of the teeth, kidney problems, possible muscle or nerve problems. Chronic intake of 2-8 mg daily can mottle children’s teeth. Acute fluoride toxicity causes headaches, nausea, abnormal heart rhythm. |
|
|
Term
|
Definition
Role: Assists in glucose metabolism.
Deficiency: Neurological disorders from long-term chromium-free total parenteral nutrition.
Sources: Nuts, chocolate, whole grains, mushrooms, asparagus.
Toxicity: Airborne chromium is toxic, but toxicity of dietary sources is unclear. |
|
|
Term
|
Definition
Role: Enzyme cofactor.
Deficiency: Weakness, confusion from long-term molybdenum-free total parenteral nutrition.
Sources: Peas, beans, organ meats, cereals.
Toxicity: Possible reproductive problems. |
|
|
Term
|
Definition
Role: Appears to be involved in bone metabolism.
Deficiency: None reported.
Sources: …
Toxicity: Poor appetite, nausea. |
|
|
