Vitamins and Minerals

• Vitamins and minerals are essential for various bodily functions.

Vitamin A

• Sources include liver, fish, dairy products, and dark green leafy vegetables.
• It is important for maintaining healthy vision, immune function, and cell growth.
• People with a poor diet, the malnourished, and those with limited access to nutritious foods are at risk of deficiency.
• Deficiency can cause night blindness, dry skin, and weakened immune function; severe deficiency can cause blindness and even death.

Vitamin B12

• Sources include animal products like meat, fish, poultry, and dairy products.
• It helps in the formation of red blood cells and proper nervous system function.
• Vegans, vegetarians, and older adults are at risk of deficiency.
• Deficiency can lead to anemia, fatigue, weakness, and nerve damage.

Vitamin C

• Sources include citrus fruits, tomatoes, broccoli, and bell peppers.
• It supports tissue growth and repair, collagen production, and iron absorption.
• People with poor diets, smokers, and those under stress are at risk of deficiency.
• Deficiency can lead to scurvy, characterized by fatigue, weakness, and bleeding gums.

Vitamin D

• Sources include fatty fish, egg yolks, and fortified foods like milk and cereals.
• It is crucial for calcium absorption and maintaining healthy bones and teeth.
• People with limited sun exposure, older adults, and those with darker skin are at risk of deficiency.
• Deficiency can lead to weak bones, muscle weakness, and increased fracture risk.

Vitamin E

• Sources include nuts, seeds, and vegetable oils.
• It protects cells from damage and maintains a healthy immune system.
• Individuals with poor diets, digestive disorders, and those taking certain medications are at risk of deficiency.
• Deficiency can cause nerve damage, muscle weakness, and increased heart disease risk.

Vitamin K

• Sources include green leafy vegetables, broccoli, and olive oil.
• It facilitates blood clotting and maintains healthy bones.
• People with poor diets, those taking certain medications, and those with liver or gallbladder disease are at risk of deficiency.
• Deficiency can lead to excessive bleeding and an increased risk of fractures.

Iron

• Sources include meat, poultry, fish, beans, and fortified cereals.
• It aids in red blood cell production and oxygen transport.
• Pregnant or menstruating women, children, and those with certain medical conditions are at risk of deficiency.
• Deficiency can lead to fatigue, weakness, and anemia.

Calcium

• Sources include dairy products, leafy green vegetables, and fortified foods like cereals and orange juice.
• It is vital for maintaining healthy bones and teeth.
• Those with poor diets, lactose intolerance, and older adults are at risk of deficiency
• Deficiency can cause weak bones, muscle spasms, and increased fracture risk.

Folate/Folic Acid

• Sources include leafy green vegetables, beans, and fortified foods like cereals and bread.
• Folic acid is the synthetic form added to fortified foods and supplements.
• Important for new cell production and preventing birth defects in pregnant women.
• People with poor diets, pregnant women or those planning to become pregnant, and those with certain medical conditions are at risk of deficiency
• Deficiency can lead to anemia, weakness, and an increased risk of birth defects.

Zinc

• Sources include meat, poultry, fish, and nuts.
• Important for the immune system, healthy skin, and hair.
• People with poor diets, vegetarians, vegans, and those with certain medical conditions are at risk of deficiency
• Deficiency can lead to poor immune function, slow wound healing, and increased infection risk.