Symptoms. RDA M:5-15mg/day W:5-15mg/day. UL 1,000 mg/day. RDA M: 90 mg/day W: 75 mg/day Smk: 35 mg > than RDA. RDA M: 900 ug/day W:700 ug/day

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1 Functions Food Sources RDI,, Insufficient Intake/ Over Intake/ Deficiciency Diseases Vitamin E -protects cell membranes -Protects PUFAS s, Vit. A, cell membranes from oxidation -protects red blood cells -Enhances immune function -Improves absorption of Vit A Vegetable oils and nuts M:5-15 W:5-15 1,000 Deficiency (uncommo n) -Loss of muscle coordination -Erythrocyte hemolysis -can interfere with anticoagulant medications : uncommon Hemolytic Anemia: Impairment of nerve, muscle, and immune function Vitamin C -ascorbic acid -Antioxidant -Assists with collagen synthesis -Enhances immune function -Regenerates oxidized vitamin E -Metabolism of cholesterol to bile acids -synthesis of norepinephrine and carnitine Beta-Carotene -weak antioxidant -enhance immunity -protect skin from damage caused by UV rays/light -protect eyes from damage Vitamin A -Retinol -Retinal -Retinoic acid Selenium -essential for proper vision -Antioxidant -sperm production and fertilization -bone growth -supports immune function -required for carbohydrates and fat -needed for production of thyroxine -crytical component of glutathione peroxidase antioxidant enzyme system Citrus fruits, red peppers, tomatoes, dark leafy green veggies Pumpkin, sweet potato, spinach, tomatoes, carrots Liver, pumpkin, carrots, sweet potatoes, collard greens Organ meats, mixed nuts, Wheat M: 90 W: 75 Smk: 35 mg > than Scurvy -Bleeding gums -loose teeth -weakness -spots on skin -corkscrew hair -mega doses can cause nausea, diarrhea, nosebleeds -increased formation of kidney stones -increased oxidative damage 2,000 Not essential unknown Carotenoisis or carotenodermia (yellowing of skin) M: 900 ug/day W:700 ug/day 3,000 ug/day M/W: night blindness is the most common consequence -Impaired growth, immunity, and reproductive function -Impaired immune function -muscle pain and wasting : HIGHLY toxic supplements -fatigue, bone, and joint pain -birth defects (abortions) permanent damage to the liver and eyes can result From supplements: -brittle hair and nails -skin rashes Scurvy: Most common deficiency characterized by the breakdown and bleeding of the body tissues. unknown Night Blindness Xerophthalmia that leads to permanent blindness impaired immunity and increased risk of illness and infection Keshan disease: a heart disease Kashin-Beck disease: an arthritis

2 -spares vitamin E from oxidation Calcium Vitamin D -forms and maintain bones and teeth -assissts with acid-base balance -transmission of nerve impulses -assist in muscle contraction -needed for normal transmission of nerve impulses- -needed for muscle contraction -helps maintain blood pressure -Initiates blood clotting -regulates hormones and enzymes Dairy 19-50:1,000 >50:1,200mg/d ay :2,500 Functions RDI,, Insufficient Intake/ -required for calcium and cod liver oil, phosphorus absorption salmon, 19-50: 5 -works with PTH to regulate fortified blood calcium levels milk 50-70: 10 -works with PTH to stimulate osteoclasts >70: 15 -necessary for bone calcification -hypercalcemia* -calcification of soft tissue in liver and kidneys -potential mineral imbalance, calcium can interfere with absorption of iron, zinc, and magnesium Over Intake/ -CAN T happen from too much sunlight -occurs in amounts as low as 5 to 10 times the -results in hypercalcemia Osteoporosis caused from long term hypocalcemia Deficiency Diseases -Rickets -Osteomalacia -Osteoporosis Vitamin K (fat-soluble vitamin) Thiamin (B1) Phosphorus -serve as a coenztme during the production of specific proteins that play important roles in the coagulation of our blood -assists with the production of prothrombin and osteocalcin - involved in carbohydrate -coenzyme involved in branched chain amino acid -part of the coenzyme TPP -Assists in maintaining fluid balance -Primary component of ATP -Helps activate and inactivate Green Leafy veggie/vegg ie oils- *also produced in large intestine Milk, meats, and eggs 50 M: 120 ug/day W: 90 ug/day M=1.2 W=1.1 M/W: 700 -reduced ability to form blood clots excessive bleeding and bruising Apathy, confusion, irritability, muscle weakness Low blood phosphorus levels, causing muscle spasms and High blood phosphorus levels, causing muscle spasms and Beriberi : loss of appetite, muscle wasting, altered heart rate, apathy, confusion

3 enzymes -component of DNA, RNA, cell membranes, and lipoproteins : 4 g/day convulsions convulsions Flouride -maintains health of teeth and bones -protects teeth against dental caries -stimulates new bone growth Functions Fluoridated water and dental. Food Sources M= 4 W= 3 : 10 RDI,, -High occurrence of dental caries and tooth decay -lower bone density Insufficient Intake/ -teeth fluorosis (straining and pitting of teeth) -skeletal fluorosis causes joint pain and stiffness, osteoporosis of the extremites Over Intake/ -dental caries Deficiciency Diseases Vitamin B12 Pantothenic Acid Biotin Folate (folic acid) Niacin -part of coenzymes for blood formation -required for nerve functioning -required for homocysteine breakdown -component of coenzymes for fatty acid -required for building new fatty acids -part of coenzymes involved in of carbs, fat, and proteins -important for glucogenisis Coenzyme THF, THFA -involved in DNA synthesis, and homocystine, serine, glycine, methionine, and amino acid -critical for cell division -coenzymes in carb and fatty acid -plays role in DNA replication and repair and cell differentiation Found only in animal based foods Chicken, beef, egg yolk, potatoes, oat cereals, tomato Very few foods, mostly supplements Mushrooms, dark green veg., fortified flours and grains -animal protein -legumes -fortified foods M/W:2.4 ug/day M/W: 5 M/W= 30 ug/day M/W: 2.4 ug/day M:16 W: low energy -fatigue -shortness of breath -hair thinning, loss of color, red rash on face Weakness and fatigue, eleated levels of homocysteine in the blood, neural tube defects in the developing fetus Pigmented rash, vomiting, constipation or diarrhea, bright red tounge, depression, fatigue -none -none Supplementation -a making of symptoms of vitamin B12 deficiency -neurological damage supplementaion: -flushing -liver dysfunction and damage -glucose intolerance -anemia -pernicious anemia B12 (after loss of specific cells of the stomach) -very rare -megaloblastic anemia -Neural tube defects (spina bifida, Anencephaly) Pellagra 4 D s -Dermatitis -Diarrhea -Dementia

4 *60 mg tryptophan= 1 mg niacin -blurred vision, edema of eyes Functions Food RDI,, Insufficient Intake/ Over Intake/ Sources -Death Deficiciency Diseases Riboflavin (B2) Vitamin B6-6 forms - all interchangeab le Choline Iodine Manganese Chromium -Coenzymes FMN, FAD, -involved in oxidation-reduction reactions for of carbs and fats -part of coenzyme PLP -involved in amino acid -synthesis of blood cells and carbohydrate -assists in homocysteine -accelerates the synthesis of acetylcholine, a neurotransmitter -critical for sythesis of thyroid hormones (regulate body temp/ resting metabolic rate) -coenzyme involved in energy -assists insulin as it transports glucose from the blood into the -Milk and milk -eggs, meat legumes -green veg. -Meats (steak, salmon, chicken) -whole grain Milk, liver, eggs, peanuts Iodized salt, Saltwater fish, shrimp Whole grain foods, pineapple, pine nuts, orka, spinach Mushrooms, prunes, dark M=1.3 W= : M/W 1.3 >51: M=1.7 W= M: 550 W: g/day 150 ug/day 1,000 ug/day M: 2.3 W: 1.8 -dry, cracked lips -inflammation of the mucous membranes of the mouth -inflammation of oil glands in the skin Convulsions, depression and confusion -can lead to fat accumulation in the liver -enlarged thyroid -poor growth and reproductive function, impaired bone growth -inhibits glucose absorption by body supplementation: sensory neuropathy lesions of the skin supplementation: -fishy body odor, vomiting, excessive salivation, sweating, diarrhea, low blood pressure -blocks synthesis of thyroid hormone -goiter: enlarged thyroid -impairs nervous system causing spasms and tremors none *Ariboflavinosis cheilosis, angular stomatitis, seborrheic dermatitis Rare Cheilosis, Glossitis, Stomatitis Seborrheic dermatitis, microcytic anemia -can lead to liver damage -Hypothyroidism and goiter -Cretinism (during embryonic develop.) -inhibits glucose absorption by body cells

5 Magnesium Sulfur Iron Zinc cells - essential component of bone tissue -influences formation of hydroxypatite crystals and bone growth -cofactor for enxymes (ATP, DNA, protein synthesis, vitamin D -Supports muscle contraction and blood clotting - required for detoxification of alcohol and drugs by the liver -component of the protein hemoglobin which carries oxygen erythrocytes -a component of myoglobin which carries oxygen in muscle cells -a coenzyme involved in energy of carbs, fats, and proteins -coenzyme for hemoglobin production -part of superoxide dismutase antioxidant enzyme system -development and function of immune system chocolate, nuts, whole grains Green leafy veggies, nuts -protein Heme iron: found in animal based foods Non-heme iron: not easily absorbed -meat, fish, clams, oysters -enriched cereals Red meats, some whole grains/enric hed cereals M 19-30: 400 >30: 420 W 19-30: 320 >30: ? M: 8 W:18 Preg. W: M: 11 W: 8 : 40 cells muscle cramps, spasms or seizures, nausea, weakness, irratibility, and confusion Stage 3: fatigue, pale skin, depressed immune function, impaired cognitive and nerve function, and impaired memory -uncommon in US -growth retardation, diarrhea, delayed sexual maturation - no known from diet -from supplement, can ultimately result in death, symptoms include abdominal cramps, massive dehydration, cardiac arrest -overdose can result in death for children -nausea, vomiting, diarrhea, dizziness, confusion - delayed treatment results in damage to heart, central nervous system, liver, kidneys From supplements -intestinal pain, cramps, nausea, vomiting, loss of appetite Hypomagnesemia: resulting in low blood calcium levels, muscle cramps, spasms or seizures, nausea, weakness, irratibility, and confusion Heart disease, high blood pressure, type 2 diabetes, osteoporosis Stage 1: no physical symptoms, decrease in iron stores Stage 2:reduced work capacity due to decrease in iron transport Stage 3: anemia, causing impaired work preformance Copper -coenzyme for energy and for collagen production -required for iron transport Organ meats, nuts and 900 Rare -not well studied in humans -cramps, vomiting, nausea, liver damage Rare -anemia -reduced WBC -osteoporosis in

6 -part of superoxide dismutase antioxidant system seeds, whole grain foods children