Vitamins and Minerals: A Brief Review

Calcium

• Function – build strong bones and teeth• Deficiency - Osteoporosis

Potassium• Function: Nerve and muscle communication

Iron• Function: makes hemoglobin (in red blood cells)

• Deficiency: anemia• Excess: constipation

Sodium• Function – fluid balance

• Excess: high blood pressure

Fluoride• Function: healthy teeth

• Sources: processed water, toothpaste

• Excess: tooth decay• Deficiency: tooth decay

Vitamin D• Function: absorption of calcium; strong bones

• Deficiency: Rickets

Vitamin K• Function: blood clotting

• Deficiency: hemorrhage

Folate (folic acid)• Function: red blood cell development; spinal cord

development

• Deficiency: folate-deficiency anemia; neural tube defects during pregnancy

Vitamin C• Function: Growth and repair of tissues; fighting infection

• Deficiency: Scurvy

How to Preserve Vitamins and Minerals in Your Food

• Do not soak fruits and veggies in water.• Eat the skin of fruits and veggies!• Cut up fresh foods just before you eat it.• Steam, don’t boil.