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.