Vitamins

Front 1

Vitamin A

Back 1

Function-Promote vision night/color, promote growth, prevent drying of skin/eyes. Promote resisitance to bacterial infection and overall immune system function.

700micro F, 900micro M.

Sources-Liver, fortified milk, fortified breakfast cereals.
Deficiency- Night blindness, xerophthalmia, poor growth, dry skin.

Toxicity- hair loss, skin changes, bone pain, fractures

Front 2

Vitamin D

Back 2

Function-Increase absorption of calcium and phosphorus, maintain optimal blood calcium and calcification of bone

5-15 micro

Sources-Fortified milk, fortified breackfast cereals, fish oils, sardines, salmon

Deficiency- Rickets in children, osteomalcia in adults

Toxicity-Growth retardation, kidney damage, calcium deposits in soft tissue

Front 3

Vitamin E

Back 3

Functions-Antioxidant prevents breakdown of vitamin A and unsaturated fatty acids

15milligrams

Sources-Plant oils, products made from plant oils, some leady greens, fruits, nuts and seeds, fortified breakfast cereals

Deficiency-Hemolysis of red blood cells, Nerve degeneration

Toxicity-Muscle weakness, headaches, nausea, inhibition of vitamin K metabolism

Front 4

Vitamin K

Back 4

Functions-Activation of blood clotting factors, activation of proteins incolved in bone metabolism

90micro F
120mirco M

Sources-Green vegetables, liver, some plant oils, some calcium supplements

Deficiency-hemorrhage, fractures

No toxicity

Front 5

Thiamin

Back 5

Function-Coencyme of carbohydrate metabolism, Nerve function

1.1-1.2milligrams

Sources-sunflower seeds, pork, wole and enriched grains, dried beans, peas

Deficiency- beriberi, nervous tingling, poor corrdination, edema, heart changes, weakness

Toxicity-none

Front 6

Riboflavin

Back 6

Function-Coencyme of carbohydrate metabolism

1.1.-1.3 milligrams

Source-Milk, mushrooms, spinach, liver, enriched grains

Deficiency-Inflammation of the mouth and tongue, cracks at the corners of the mouth, eye disorders

Front 7

Niacin

Back 7

Functions-coenzyme of engery metabolism, coenzyme of fat sysnthesis, coenzyme of fat breakdown,
14-16 milligrams

Source-mushrooms, bran, runa, salmon, chicken, beef, ect

Deiciency-Pellagra, diarrhea, dermatitis, dementia, death

Toxicity- above 35 miligrams from supplements based on flushing skin

Front 8

Pantothenic acid

Back 8

Function-Coenzyme of energy metabolism, coenzyme of fat sysnthesis, coenzyme of fat breakdown

5 milligrams

Sources-Mushrooms, liver, broccoli, eggs

Deficiency-none
Toxicity-none

Front 9

Biotin

Back 9

Functions-Coenzyme of glucose production, coenzyme of fat synthesis

30 micrograms

Source-Cheese, egg yolks, cauliflower, peanut butter, liver

Deficency- dermatitis, tongue soreness, anemia, depression

Toxicity-unknown

Front 10

Vitamin b-6

Back 10

Coenzyme of protein metabolism, Neutotransmitter synthesis, hemogloblin sysnthesis..and more

1.3-1.7 milligrams

Sources-Animal protein foods, spinach, broccoli, banaas, salmon, sunflowerseeds

Defic-Headache, anemia, convulsions, nausea, vomiting, flaky skin, sore tongue

Toxicity 100+milligrams based on nerve destruction

Front 11

Folate(folic acid)

Back 11

Function-Coenzyme involved in DNA synthesis..Many functions

400 micrograms

Sources-Green leafy vegetables, Orange juice, Organ meats, sprouts, sunflower seeds

Deficiency-Megaloblastic anemia, inflammation of tongue, diarrhea, poor growth, depression,

Toxicity-not likely 1000+microgram

Front 12

Vitamin B-12

Back 12

Coenzyme of folate metabolism, Nerve Function..more

2.4 micrograms

Sources-Animal foods(not in natural in plants) organ meats, oysters, clams, fortified, ready to eat breakfast

Deficiency-Macrocytic anemia, poor nerve function

Toxicity-none

Front 13

Vitamin C

Back 13

Function-Connective tissue synthesis, Hormone synthesis, Neurotransmitter synthesis, possible anti oxidant activity

75-90 milligrams

Sources-Citrus fruits, strawberries, broccoli, greens

Deficiency- Scurvy, poor wound healing, pinpoint hemorrhages, bleeding gums

Toxicity-2 grams, based on diarrhea

Front 14

Choline

Back 14

Function-Neutrotransmitter synthesis, phospholipid synthesis

425-500 milligrams

Sources-Widely distributed in foods and synthesized by the body

Deficiency-none
toxicity-3.5 grams