Mineral What it does/ Function Source Disease Symptoms

Vitamin A/ Retinol For normal vision, healthy skin;
protection of the linings of respiratory,
digestion, and urinary tracts
Vitamin C/ Ascorbic Acid For growth and maintenance of healthy
bone, teeth and blood vessels
Vitamin D For regulating the balance of calcium
D2 Calciferol and phosphate; strong bones and teeth.
D3 Cholecalciferol
Vitamin E/ Tocopherol For normal cell structure; formation of
red blood cell; protection of lung tissues
from pollution.
Vitamin K For blood clotting.
K1 Phylloquinone
K2 Menaquinone
Vitamin B1 / Thiamine For proper functioning of the heart,
nerves and muscles; breakdown and use
of carbohydrates.
Vitamin B2 / Riboflavin It supports energy production by aiding
in the metabolizing of fats,
carbohydrates, and proteins.
Vitamin B3 / Niacin Helps in the release of energy and
metabolism of carbohydrates, fats, and
proteins, proper circulation and healthy
skin, functioning of the nervous system,
and normal secretion of bile and
stomach fluids.
Vitamin B6 / Pyridoxine It serves as a coenzyme for many
liver, egg yolk, milk, cheese, margarine,
papaya, carrot, squash, broccoli
Citrus fruits, tomato, green pepper,
guava, strawberry
Fortified milk, oily fish (such as sardines,
tuna and salmon)
Vegetable oil, green leafy vegetables, egg
yolk, cereals, wheat germ
Green leafy vegetables, liver, cheese, egg
yolk
Brown rice, bran, fish, beans, liver,
enriched cereals
organ meats (liver, kidney, and heart) and
certain plants such as almonds,
mushrooms, whole grain, soybeans, and
green leafy vegetables
liver, lean meat, poultry, fish, rabbit, nuts,
peanut yeast, meats including liver,
cereals, legumes, asparagus, seeds, milk,
green leafy vegetables, and fish
meats, whole grain products, vegetables,
Rickets delayed growth, pain in the
vertebrae or spinal bones,
pelvis and legs, muscle
weakness, cavities and
problems with teeth structure
Beriberi difficulty walking, decreased
sensation in the hands and
feet, decreased muscle
function or paralysis of the
lower legs, mental confusion,
difficulty with speech, pain,
rapid eye movements,
vomiting, shortness of breath
during exertion, increased
heart rate and lower leg
swelling.
Pellagra delusions, diarrhea, inflamed
mucus membranes, mental
confusion and scaly sores on
a person's skin.

Ann May S. Gonzaga

III Magnesium
 reactions and can help facilitate and nuts
decarboxylation, transamination,
racemization, elimination, replacement
and beta-group interconversion
reactions
Vitamin B12/ Cobalamin For production of red blood cells; Chicken, beef, egg, fish, cheese, butter,
proper functioning of the nervous yogurt
system.
Calcium To maintain strong bones and teeth. Calcium Overdose Nausea and vomiting, muscle
milk, yogurt, cheese, broccoli, kale, weakness, and excessive
spinach, oranges, tofu, peanuts, peas, drowsiness
black beans, baked beans, salmon,
sardines, sesame seeds, blackstrap Deficiency Muscle cramps, Numbness,
molasses, corn tortillas, almonds, brown (Hypocalcemia, Dietary Paresthesia (burning or
sugar Calcium Deficiency) prickling sensations),
Petechiae (bleeding under the
skin forming tiny red dots),
Poor appetite, Purpura (large
bruised areas)
Change in level of
consciousness or alertness,
such as passing out (fainting)
or unresponsiveness, Chest
pain, tightness, pressure, or
heart palpitations, Rapid,
irregular or weak pulse,
Respiratory or breathing
problems, Seizure, Tetany
(muscle contractions),
Unusual or profound
weakness
Iron Prevention of anemia. liver, eggs, tuna, salmon, oysters Deficiency (Anemia)
Overdose irritation and ulceration of the
stomach lining
Phosphorus Phosphorus is needed for healthy bones milk, grains, lean meats, food additives.
and teeth, energy metabolism, and acid

Ann May S. Gonzaga

III Magnesium
 base balance in the body.
Sodium To maintain the balance of body fluids.
Iodine Determines the level of metabolism and
energy in the body ;Helps to metabolize
excess fat ;Important for physical and
mental development; Loosens mucus in
the respiratory tract; Natural antiseptic;
Prevents goiter; Prevents thyroid
disorders; Protects against the toxic
effects of exposure to radioactive
materials ;Relieves the pain of
fibrocystic breasts
Copper Acts as a catalyst in the formation of
hemoglobin, the oxygen-carrying blood
component.
Fluorine May help prevent heart disease; may
help prevent / treat osteoporosis
Zinc It helps with the healing of wounds and
is a vital component of many enzyme
reactions.
table salt, baking soda, monosodium
glutamate (MSG), various seasonings,
additives, condiments, meat, fish, poultry,
dairy foods, eggs, smoked meats, olives,
and pickled foods.
iodized salt, sea foods and spinach Deficiency(Goiter,
Hypothyroidism)
whole grain cereals, Legumes, Oysters,
Organ meats, Cherries, Dark chocolate,
Fruits, Leafy green vegetables, Nuts,
Poultry, Prunes, soybeans, Tofu, Organ
meats, Shellfish, Nuts, legumes.
Bengal gram, cereals - especially rice,
some leafy vegetables, and most of all in
dry tea leaves.
Dairy products, beans and lentils, yeast,
nuts, seeds and wholegrain cereals.
Ann May S. Gonzaga
III Magnesium