Fourteen vitamins have been identified to play key roles in the metabolism of the healthy body.

These vitamins include vitamins A, D, E, K, B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cyanocobalamine), C, biotin, folic acid, niacin, and pantothenic acid. With the rare exception of vitamin D, the human body is incapable of making vitamins, and they are thus essential. Vitamins function primarily as cofactors (helpers) in various metabolic (energy-producing) processes of the body.

VITAMIN B1 (THIAMINE)

-Helps the body convert food into energy. -It is involved in RNA and DNA production and nerve function
-Plays a central role in the generation of energy. -essential for nerve and muscle action and metabolism of carbohydrates and some amino acids. Malaise, irritability, weight loss and confusion

FUNCTION

LACK OF VITAMIN B1 EXCESS OF VITAMIN B1

VITAMIN B2 (RIBOFLAVIN)

Necessary for the metabolism of carbohydrates, proteins and fats. -sources include milk, meats, poultry, fish, cereals, broccoli, spinach and asparagus.
-necessary for tissue maintenance -Involved in the energy production for the electron transport chain, the citric acid cycle as well as the catabolism of fatty acids. Cheilosis (sores on lips and cracks at the corners of the mouth) Glossitis, Dermatitis, eye strain -unknown-

FUNCTION

LACK OF VITAMIN B2

EXCESS OF VITAMIN B2

VITAMIN B3 (NIACIN)
FUNCTION

Works with other B vitamins to help release energy from carbohydrates

Niacin is used to increase levels of HDL in the blood and has been found to decrease the risk of cardiovascular events. Weakness, anorexia, indigestion, anxiety and irritability Pellagra is an extreme deficiency causing sores on the skin, diarrhea, anxiety, confusion, poor memory, dizziness and untimely death May cause flushing due to vascular dilatation, GI problems, itching, and liver damage.

LACK OF VITAMIN B3

EXCESS OF VITAMIN B3

VITAMIN B5 (PANTOTHENIC ACID)

Involved in metabolism of carbohydrates, fats, proteins essential . -sources include meats, poultry, fish, eggs, whole grain cereals and legumes
Essential for synthesis of neurotransmitter acetylcholine and steroid hormones. Weakness, fatigue, burning sensation in feet -unknown-

FUNCTION

LACK OF VITAMIN B5 EXCESS OF VITAMIN B5

VITAMIN B6 (PYRIDOXINE)

Pyridoxine, pyridoxal, pyridoxamine -sources include poultry, fish, liver, kidney, potatoes, bananas, spinach and unrefined whole grains (oats and wheat.
Essential for protein metabolism and absorption, and aids in release of glucose from glycogen -serves as catalyst in conversion of tryptopan to niacin. -helps synthesize neurotransmitters such as serotonin and dopamine Irritability, depression, dermatitis, abdominal problems

FUNCTION

LACK OF VITAMIN B6

EXCESS OF VITAMIN B6

May cause temporary neurological problems

VITAMIN B7 (BIOTIN)

Plays a key role in the metabolism of lipids, proteins and carbohydrates.Sources includes liver, egg yolk, soy flour, cereals, yeast. Involved in the synthesis of fatty acids, in gluconeogenesis, metabolism of energy, amino acids and cholesterol.
Nausea, anorexia, depression, pallor, dermatitis, increase in serum cholesterol -unknown-

FUNCTION

LACK OF VITAMIN B7

EXCESS OF VITAMIN B7

VITAMIN B9 (FOLIC ACID)

Needed for DNA synthesis, protein metabolism, formation of hemoglobin. Sources include cereals fortified with folate, green leafy vegetables, legumes, sunflower seed, fruits such as orange juice and strawberries.
Nerual tube defects in fetus such as spina bifida and anencephaly. Inflammation of mouth, mental confusion, problems with nerve functions, megaloblastic anemia. Can mask vitamin b12 deficiency and inactivates phenytoin, an anticonvulsant drug used by epileptics.

FUNCTION LACK OF VITAMIN B9

EXCESS OF VITAMIN B9

VITAMIN B12 (COBALAMIN)

Contains mineral Cobalt. Involved in folate metabolism, maintenance of the myelin sheath and healthy red blood cells. Sources include animal foods, especially organ meats, lean meat, seafood, eggs, and dairy products.
Megaloblastic anemia, pernicious anemia, anorexia, glossitis, sore mouth, tongue, pallor, depression, dizziness, weight loss, neurological system damage

FUNCTION LACK OF VITAMIN B12

EXCESS OF VITAMIN B12

Organic compounds that regulate body functions and promote growth Each vitamin has a specific function Well-balanced diet provides sufficient vitamins to fulfill body requirements. Fat-soluble vitamins: A,D,E,K Water-soluble vitamins: B complex, C

MINERALS

Minerals are inorganic (not made by living things) substances that are essential for the proper functioning of the body. Minerals are divided into two general categories: electrolytes and trace elements. Electrolytes must be consumed in relatively large quantities, but trace elements are needed in very small amounts.

Electrolytes are the more important of the minerals and include sodium, potassium, chloride, calcium, magnesium, and phosphorous.

Sodium is the primary electrolyte of the blood and the fluid that baths the tissues (extracellular fluid). DEFICIENCY: -Low blood sodium can result in confusion, seizures, erratic heart rhythm, and possibly death

Potassium is the main electrolyte present inside the cells. Potassium deficiency results in weakness, erratic heart rhythm, and death.

Calcium and phosphorous are the main mineral components of the human bones and teeth. Calcium deficiency results in thinning of the bones (osteoporosis) that results in fractures.

Chloride is almost always present in association with sodium (table salt is sodium chloride) and its deficiency is always related to sodium deficiency. Magnesium deficiency is relatively common, but only very severe deficienies result in heart-rhythm problems

Iron is the most important of all the trace elements because it is essential in the structure of hemoglobin, the red blood cell molecule that carries oxygen to the tissues. Iron deficiency-mainly from prolonged or extensive bleeding, such as in women with heavy periods-causes anemia.

Fluoride is crucial for healthy development of teeth in very young children and is added to majority of city water supplies. The deficiencies of most of the other minerals have never been demonstrated in humans, but animal studies have shown that these deficiencies are possible. Similar to electrolytes, trace elements are present in more than adequate amounts in a balance diet.