Term
|
Definition
| Gene regulation, eyesight, cell differentiation, effective immune function, bone growth |
|
|
Term
|
Definition
| {<500 ug} Night blindness, keratinization, xerophthlmia, diarrhea, appetite loss |
|
|
Term
|
Definition
| {>3,000 ug} bone abnormalities, liver failure, birth defects, fractures, nausea |
|
|
Term
|
Definition
| Beef liver, sweet potato, carrots, spinach, apricots |
|
|
Term
|
Definition
|
|
Term
|
Definition
| {<5 ug}Rickets, osteomalacia, osteoporosis, malformed teeth, muscle spasms |
|
|
Term
|
Definition
| {>50 ug} Elevated blood calcium, calcification of soft tissues |
|
|
Term
|
Definition
| Sunlight, salmon, cod liver, sardines, tuna |
|
|
Term
|
Definition
| Antioxidant (protects cell/DNA growth from oxidated free radicals) |
|
|
Term
|
Definition
| {<15 mg} Red blood cell breakage, nerve damage, more antioxidant damage |
|
|
Term
|
Definition
| {>1,000 mg} Augments effects of anticlotting medicine |
|
|
Term
|
Definition
| Sunflower seeds, safflower oil, wheat germ, mayonnaise, canola oil |
|
|
Term
|
Definition
| Makes blood-clotting and bone proteins |
|
|
Term
|
Definition
| {<90 ug} Hemorrhage, abnormal bone formation |
|
|
Term
|
Definition
| Negates anti-clotting medication, jaundice |
|
|
Term
|
Definition
| Spinach, salad greens, cabbage, soybeans, canola oil |
|
|
Term
|
Definition
| Makes and repairs connective tissue, antioxidant, activates vitamin E, supports immune system, boosts iron asorption |
|
|
Term
|
Definition
|
|
Term
|
Definition
| {>2,000 mg} Nausea, rashes, aggravation of gout/kidney stones |
|
|
Term
|
Definition
| Sweet red pepper, orange juice, green peppers, citrus fruits, broccoli |
|
|
Term
| Vitamin B-Complex Functions |
|
Definition
| Coenzymes (fit enzymes with mechanism to make proteins) |
|
|
Term
|
Definition
| Helps in energy metabolism |
|
|
Term
| Thiamin, riboflavin, niacin, biotin, pantothenic acid Deficiency |
|
Definition
| {<1.1 mg} Beriberi (possible edema) enlarged heart, anorexia |
|
|
Term
|
Definition
|
|
Term
|
Definition
| Beef liver, yogurt, milk, cottage cheese, mushrooms |
|
|
Term
|
Definition
| Lean pork chop, sunflower seeds, waffle, whole wheat bagel, baked potato |
|
|
Term
|
Definition
| {<14 mg} Pellagra (flaky skin), mental problems, abdominal pain, swelling |
|
|
Term
|
Definition
| {>35 mg} "Niacin flush", low blood pressure, liver damage |
|
|
Term
|
Definition
| Helps in cell division (depends on B-12 for activation) |
|
|
Term
|
Definition
| Tuna, chicken breast, pork chop, mushrooms, baked potato |
|
|
Term
|
Definition
| {<400 ug} spina bifida in fetuses, anemia, mental problems, fatigue, irratibility |
|
|
Term
|
Definition
| Helps maintain nerve cells (depends on folate for activation) |
|
|
Term
|
Definition
| {<2.4 ug} anemia, disorientation, possible paralysis |
|
|
Term
|
Definition
| Beef liver, lentils, pinto beans, asparagus, avocado |
|
|
Term
|
Definition
| Chicken liver, sardines, tuna, cottage cheese, swiss cheese |
|
|
Term
|
Definition
| Helps in creating niacin, hemoglobin, serotonin, releasing store glucose from glycogen, developes brain and nervous system, etc. |
|
|
Term
|
Definition
| {<1.3 mg} Mental problems, greasy, scaly dermatitis |
|
|
Term
|
Definition
| {>100 mg} Mental problems, nerve damage |
|
|
Term
| Biotin, Pantothenic Acid Sources |
|
Definition
|
|
Term
|
Definition
| Bone/teeth formation, neural-muscular control, blood control |
|
|
Term
|
Definition
|
|
Term
|
Definition
| {>2,500 mg} Risk of kidney stone formation, constipation, interference with absorption of other materials |
|
|
Term
|
Definition
| Sardines, milk, cheddar cheese, calcium set tofu, turnip greens |
|
|
Term
|
Definition
| Bone/teeth growth, helps form protein/DNA structure & ATP |
|
|
Term
|
Definition
| {<700 mg} bone/muscle weakness, impaired growth, rickets |
|
|
Term
|
Definition
| {>4,000 mg} calcification of soft tissue |
|
|
Term
|
Definition
| Cottage cheese, salmon, milk, sirloin steak, navy beans |
|
|
Term
|
Definition
| Critical to cell/enzyme acctions, helps functioning of muscles alongside calcium, promotes resistance to tooth decay |
|
|
Term
|
Definition
| {<310 mg} Weakness, muscle twitches, convulsions |
|
|
Term
|
Definition
| {>350 mg} Rare without supplements; diarrhea, electrolyte/pH imbalance |
|
|
