vitamins and minerals

Pregunta	Respuesta
Vitamin A (Retinol) Function	Essential for vision, growth, and immune function
Vitamin A (Retinol) Food Sources	Liver, fish, dairy products, egg yolks, orange/yellow vegetables, dark green vegetables
Vitamin A (Retinol) Deficiency Symptoms	Night blindness, impaired immune function, dry skin, poor growth
Vitamin B1 (Thiamin) Function	Energy metabolism, nervous system function
Vitamin B1 (Thiamin) Food Sources	Whole grains, pork, legumes, nuts
Vitamin B1 (Thiamin) Deficiency Symptoms	Beriberi, fatigue, poor appetite, mental confusion
Vitamin B2 (Riboflavin) Function	Energy metabolism, skin and eye health
Vitamin B2 (Riboflavin) Food Sources	Dairy products, eggs, lean meats, green vegetables
Vitamin B2 (Riboflavin) Deficiency Symptoms	Cracks and sores around the corners of the mouth, inflammation of the tongue, eye disorders
Vitamin B3 (Niacin) Function	Energy metabolism, nervous system function
Vitamin B3 (Niacin) Food Sources	Lean meats, poultry, fish, whole grains, legumes
Vitamin B3 (Niacin) Deficiency Symptoms	Pellagra (diarrhea, dermatitis, dementia)
Vitamin B5 (Pantothenic Acid) Function	Energy metabolism, adrenal gland function
Vitamin B5 (Pantothenic Acid) Food Sources	Whole grains, legumes, meat, eggs, vegetables
Vitamin B5 (Pantothenic Acid) Deficiency Symptoms	Fatigue, numbness, tingling in hands and feet
Vitamin B6 (Pyridoxine) Function	Protein metabolism, nervous system function
Vitamin B6 (Pyridoxine) Food Sources	Meats, whole grains, vegetables, nuts, bananas
Vitamin B6 (Pyridoxine) Deficiency Symptoms	Anemia, depression, convulsions, dermatitis
Vitamin B7 (Biotin) Function	Energy metabolism, fat synthesis, glucose synthesis
Vitamin B7 (Biotin) Food Sources	Liver, soybeans, egg yolks, whole grains
Vitamin B7 (Biotin) Deficiency Symptoms	Dermatitis, hair loss, conjunctivitis
Vitamin B9 (Folate) Function	Red blood cell formation, DNA synthesis
Vitamin B9 (Folate) Food Sources	Leafy green vegetables, legumes, seeds, liver
Vitamin B9 (Folate) Deficiency Symptoms	Anemia, birth defects
Vitamin B12 (Cobalamin) Function	Red blood cell formation, nervous system function
Vitamin B12 (Cobalamin) Food Sources	Animal products (meat, fish, poultry, dairy)
Vitamin B12 (Cobalamin) Deficiency Symptoms	Pernicious anemia, nervous system disorders
Vitamin C (Ascorbic Acid) Function	Collagen synthesis, antioxidant, immune function
Vitamin C (Ascorbic Acid) Food Sources	Citrus fruits, strawberries, kiwi, peppers, broccoli
Vitamin C (Ascorbic Acid) Deficiency Symptoms	Scurvy, impaired wound healing, susceptibility to infections
Vitamin D (Calciferol) Function	Calcium absorption, bone health, immune function
Vitamin D (Calciferol) Food Sources	Sun exposure, fortified dairy products, fatty fish
Vitamin D (Calciferol) Deficiency Symptoms	Rickets (in children), osteomalacia (in adults)
Vitamin E (Tocopherol) Function	Antioxidant, red blood cell formation
Vitamin E (Tocopherol) Food Sources	Vegetable oils, nuts, seeds, green leafy vegetables
Vitamin E (Tocopherol) Deficiency Symptoms	Nerve damage, anemia, impaired immune function
Vitamin K Function	Blood clotting, bone health
Vitamin K Food Sources	Green leafy vegetables, liver, vegetable oils
Vitamin K Vitamin Deficiency	Impaired blood clotting, hemorrhage
Calcium Function	Bone and teeth health, muscle and nerve function
Calcium Food Sources	Dairy products, leafy green vegetables, tofu, fortified foods
Calcium Deficiency Symptoms	Osteoporosis, muscle cramps, convulsions
Iron Function	Hemoglobin and red blood cell formation, oxygen transport
Iron Food Sources	Meats, poultry, fish, legumes, fortified foods
Iron Deficiency Symtoms	Anemia, weakness, fatigue
Magnesium Function	Bone health, nerve and muscle function, energy metabolism
Magnesium Food Sources	Nuts, legumes, whole grains, dark green vegetables
Magnesium Deficiency Symptoms	Muscle weakness, fatigue, nausea
Potassium Function	Fluid balance, nerve and muscle function
Potassium Food Sources	Fruits, vegetables, dairy products, meat, legumes
Potassium Deficiency Symptoms	Muscle weakness, paralysis, confusion
Sodium Function	Fluid balance, nerve and muscle function
Sodium Food Sources	Table salt, processed foods, dairy products, meat
Sodium Deficiency Symptoms	High blood pressure, edema, dehydration
Zinc Function	Wound healing, immune function, taste perception
Zinc Food Sources	Meats, seafood, whole grains, nuts, legumes, dairy, dark chocolate, pumpkin seeds, and eggs
Zinc Deficiency Symptoms	Loss of taste and smell, poor wound healing, and problems with thinking, reasoning, and memory

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	Creado por Elise Chan hace 18 días