Vitamin			Dietary Source		Functions	Deficiency
Vitamin A			green and yellow vegetables, dairy products, liver		maintains epithelial tissue and produces visual pigments	night blindness; flaking skin
Thiamine			grains, meat, legumes		helps enzymes in the citric acid cycle	nerve problems (beriberi); heart muscle weakness, edema
Riboflavin			green vegetables, organ meats, eggs, liver		aids enzymes in the citric acid cycle	inflammation of skin and eyes
Niacin			meat and grains		helps enzymes in the citric acid cycle	pellagra (scaly dermatitis and mental disturbances); nervous disorders
Pantothenic Acid			organ meat, eggs, liver aids		enzyme that connect fat and carbohydrate metabolism	loss of coordination (rare)
Pyridoxine			vegetables, meats, grains		helps enzymes that catabolize amino acids	convulsions, irritability, anemia
Cyanocobalamin			meat and dairy products		involved in blood production and other processes	pernicious anemia
Biotin			vegetables, meat, eggs		helps enzymes in amino acid catabolism and glycogen synthesis	mental and muscle problems (rare)
Folic Acid			vegetables		aids enzymes in amino acid catabolism and blood production	digestive disorders and anemia
Vitamin C			fruits and green vegetables		helps in manufacture of collagen fibers	scurvy; degeneration of blood, bones, blood vessels
Vitamin D			dairy products, fish liver oil		aids in calcium absorption	rickets and skeletal deformity
Vitamin E			green vegetables, seeds		protects cell membranes from being catabolized	muscle and reproductive disorders (rare)
Mineral		Dietary Source		Functions		Deficiency
Calcium		dairy products, legumes, vegetables		helps blood clotting, bone formation, nerve and muscle function		bone degeneration and nerve and muscle malfunction
Chlorine		salty foods		aids in stomach acid production, acid-base balance		acid-base imbalance
Cobalt		meat		helps vitamin B12 in blood cell production		pernicious anemia
Copper		seafood, organ meats, legumes		involved in extracting energy from the citric acid cycle in blood production		fatigue and anemia
Iodine		seafood, iodized salt		required for thyroid hormone synthesis		goiter (thyroid enlargement) and decrease of metabolic rate
Iron		meat, eggs, vegetables, legumes		involved in extracting energy from the citric acid cycle and in blood production		fatigue and anemia
Magnesium		vegetables, grains		helps many enzymes		nerve disorders, blood vessel dilation, heart rhythm problems
Manganese		vegetables, legumes, grains		helps many enzymes		muscle and nerve disorders
Phosphorus		dairy products, meat		aids in bone formation and is used to make ATP, DNA, RNA, phospholipids		bone degeneration and metabolic problems
Potassium		seafood, milk, fruit, meats		helps muscle and nerve function		muscle weakness, heart problems, nerve problems
Sodium		salty foods		aids in muscle and nerve function; fluid balance		weakness and digestive upset
Zinc		many foods		helps many enzymes		metabolic problems

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