Nutrient Functions and
Deficiency Symbols
| Nutrient |
What it does? |
|
Where to find it? |
|
Symptoms of Deficiency |
| Vitamin E |
Anti Oxidant. Regulates
oxidation. Stabilizes cell membrane, immune
function, protects against cardiovascular disease. |
|
Liver, Eggs, Nuts, Seeds,
Vegetable Oils, Dark leafy greens, Sweet potatoes,
avocados, asparagus |
|
Skin, Hair, anemia, bruising,
Hot flashes, eczema, cataracts, wound healing,
muscle weakness, sterility |
| Calcium |
Bones, Teeth, Nerves, Muscles,
|
|
Dairy, wheat, soy, molasses,
broccoli, cabbage, dark leafy greens, hazelnuts,
oysters, sardines, salmon |
|
Osteoporosis, muscle cramps,
irritability, acute anxiety, colon cancer risk |
| Chromium |
Assists insulin function,
increases fertility, essential for fetal
growth/development |
|
Whole grains, seafood, green
beans, broccoli, prunes, nuts, potatoes, meat |
|
Metabolic syndrome, insulin
resistance, decreased fertility |
| Magnesium |
300 biochemical reactions, heart
rhythm, immune system, strong bones, regulates
calcium, copper, zinc potassium |
|
Green vegetables, beans, peas,
nuts, seeds, whole unprocessed grains |
|
Appetite, nausea, vomiting,
fatigue cramps, numbness, tingling, seizures, heart
spasms, personality changes |
| Selenium |
Antioxidant, works with Vitamin
E, Immune function |
|
Wheat germ, liver, butter, cold
water fish, shellfish, garlic, sunflower seeds,
Brazil nuts |
|
Destruction to heart/pancreas,
sore muscles, immune system |
| Zinc |
Supports enzymes, immune system,
wound healing, normal growth during pregnancy, |
|
Oysters, red meat, poultry,
beans, nuts, seafood, whole grains, diary |
|
Growth retardation, hair loss,
diarrhea, impotence, loss of appetite, weight loss,
wound healing |
| CO Q10 |
Powerful antioxidant, stop
oxidation of LDL, energy production, important to
heart liver and kidneys |
|
Oily fish, organ meats, whole
grains |
|
High blood pressure, angina,
fatigue, gingivitis, immune system stroke |
| Carnitine |
Energy, heart function, oxidize
amino acids |
|
Red meat, dairy, fish, poultry,
asparagus, avocados, peanut butter |
|
Elevated cholesterol, liver
function, muscle weakness, reduced energy, impaired
glucose control. |
| Alpha Lipoic
Acid |
Energy, Blood flow to nerves,
insulin sensitivity, effectiveness of vitamin C, E |
|
Supplementation, spinach,
broccoli, beef, some organ meats |
|
Reduced muscle mass,
Alzheimer's, failure to thrive |
| Copper |
Bone formation, energy
production, hair and skin coloring, taste
sensitivity |
|
Oysters, seeds, dark leafy
vegetables, organ meats, dried legumes, nuts,
chocolate, shellfish, soybeans, oats |
|
Osteoporosis, anemia, baldness,
diarrhea, general weakness, reduced resistance to
infection. |
| Vitamin K |
Aids in the formation of
clotting factors and bone proteins. |
|
Green tea, turnip greens,
spinach, broccoli, lettuce, cabbage, beef lifer,
asparagus, cheese, oats, peas, whole wheat |
|
Excessive bleeding, history of
bruising |
| Vitamin D |
Calcium and phosphorus levels,
bone mineralization |
|
Sunlight, milk, egg yolks,
liver, fish |
|
Osteoporosis, calcium
absorption, thyroid |
| Vitamin C |
Blood clotting, nerve impulse
transmission and muscular contraction |
|
Broccoli, brussel sprouts,
cantaloupe, citrus, kiwi, papaya, peas, parsley,
potatoes, peppers, strawberries, tomatoes |
|
Muscular and nervous
irritability, muscle spasms, muscle cramps, tooth
decay, depression |
| Vitamin A |
Eyes, Immune function, skin,
essential cell growth |
|
Milk, eggs, liver, fruits |
|
Night blindness, immune
function, zinc deficiency |
| Pantothenate |
RBC production, sex related
hormones, immune function, healthy digestion |
|
Meat, vegetables, whole grains,
legumes, lentils, egg yolks, milk. sweet potatoes,
seeds, nuts, salmon |
|
Stress tolerance, wound healing,
fatigue |
| Folate |
Mental health, with B12 to
regulate RBC production, reduce homocysteine |
|
Fortified grains, tomato juice,
green vegetables, lentils, beans |
|
Anemia, immune function,
fatigue, insomnia, cardiovascular disease |
| Biotin |
Carbs, fat, amino acid
metabolism |
|
Salmon, meats, vegetables,
grains legumes, lentils, egg yolks, milk,. sweet
potatoes, seeds, nuts, wheat germ |
|
Depression, nervous system,
premature graying, hair |
| Vitamin B12 |
Healthy nerve cells, Iron
function, red blood cell production |
|
Fish, meat, poultry, eggs, milk |
|
Anemia, fatigue, constipation,
loss of weight, numbness, tingling, depression,
dementia, poor memory, oral soreness |
| Vitamin B6 |
Enzyme, protein metabolism, RBC
production, reduced homocysteine |
|
Poultry, tuna, salmon, shrimp,
beef liver, lentils, soybeans, seeds, nuts,
avocados, bananas, carrots, brown rice |
|
Depression, sleep and skin
problems, fatigue |
| Vitamin B3 |
Energy, digestion, nervous
system, skin, hair, eyes, sex/stress hormones |
|
Beets, meat, poultry, organ
meats, fish, seeds, nuts |
|
Cracking, scaling skin,
digestive problems, confusion, fatigue |
| Vitamin B2 |
Metabolism, carb conversion,
breaks down fats & protein, digestion, mouth |
|
Almonds, organ meats, whole
grains, wheat germ, mushrooms, soy, dairy, eggs,
green vegetables |
|
Anemia, decrease free radical
production, cataracts, poor thyroid function,
fatigue, elevated homocysteine |
| Vitamin B1 |
Carb. conversion, digestion,
eyes, mouth, liver, immune system |
|
Pork, organ meats, whole grain,
brown rice, wheat germ |
|
Heart, age-related cognitive
decline, Alzheimer's, fatigue |
We thank to Spectracell laboratories for the above list. The
above list cannot be considered complete and in no
circumstances can be used as medical advice. Lab Test
Florida and Spectracell cannot be held liable for the
content of this list. |