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Vitamins and Minerals - Coggle Diagram

- - - - food
        
        dairy products, such as milk, cheese, and yogurt
        
        canned salmon and sardines with bones
        
        leafy green vegetables, such as broccoli
        
        calcium-fortified foods — from orange juice to cereals and crackers
      - Deficiency
        
        cramping of the muscles
        
        numbness
        
        tingling in the fingers
        
        fatigue
        
        poor appetite
        
        irregular heart rhythms
    - - food
        
        meat, especially red meat, such as beef
        
        tuna and salmon
        
        eggs
        
        beans
        
        baked potato with skins
        
        dried fruits, like raisins
        
        leafy green vegetables, such as broccoli
        
        whole and enriched grains, like wheat or oats
    - - food
        
        bananas
        
        tomatoes
        
        potatoes and sweet potatoes, with skins
        
        green vegetables, such as spinach and broccoli
        
        citrus fruits, like oranges
        
        low-fat milk and yogurt
        
        legumes, such as beans, split peas, and lentils
    - - Zink
        
        food
        
        beef, pork, and dark meat chicken
        
        nuts, such as cashews, almonds, and peanuts
        
        legumes, such as beans, split peas, and lentils
- - - - lipid soluble
        
        They are stored in the body, especially in the liver.
        
        Are Non polar molecules
        
        Reserves of these vitamins can be stored for future use.
        
        Overdoses of these vitamins can have adverse effects.
        
        .
        
        Vitamin A
        
        Fundamental for vision. It helps the maintenance of skin and mucosa. It helps the normal development of bones.
        
        Can be found in: dairy products, liver, fish, carrots.
        
        Deficiency symptoms : Night blindness
        
        Vitamin D
        
        It helps the formation of bones and calcium absorption.
        
        Sources: sunlight.
        
        Deficiency: rickets. (raquitismo)
        
        Vitamin E
        
        It deteriorates due to light.
        They are powerful antioxidants.
        
        Sources: wheat germ. Green vegetables, egg yolk, milk.
        
        Deficiency: sterility, muscular distrophy
        
        Vitamin K
        
        It is essential for the clotting (coagulation) of blood.
        Intestinal bacteria synthesize it
        
        Sources: spinach and other green leafy vegetables.
        
        Deficiency: Hemorrhage
      - water soluble
        
        Contain a high proportion of the electronegative atoms, oxygen and Nitrogen.
        
        They are not stored in the body, with the exception of vitamin B12
        
        This vitamins most be taken at frequent intervals because the body excretes any access over the amount that can be immediately used
        
        .
        
        Vitamine B1
        
        Sources: grain of cereal grains , legumes, nuts , milk
        
        Deficiency: beriberi –polineuritis , heart failure
        
        Vitamin B2
        
        Sources: red meat, egg white, whole wheat, fish
        
        Deficiency: Dermatitis, glossitis (tongue inflammation)
        
        Vitamin B3
        
        Sources: red meat, liver yeast, tomato juice
        
        Deficiency: Skin lesions, Swollen and discolored tongue, loss of appetite, diarrhea, mental
        disorders
        
        vitamin B6
        
        Sources.: Eggs liver, yeast, pears, bananas, milk
        
        Deficiency: Dermatitis, apathy, irritability, convulsions in infants
        
        Vitamin B5
        
        Sources: Liver, eggs yeast and milk
        
        Deficiency: ( Possibly) emotional problems and gastrointestinal disturbances.
        
        folic acid
        
        Sources: Liver kidney, mushrooms, yeast green leafy vegetables
        
        Deficiency: Anemia
        
        Vitamin B2
        
        Sources: Liver meat, eggs fish . Not found in plants
        
        Deficiency: Anemia
        
        Vitamin C
        
        Sources: Citrus fruits tomatoes green peppers
        
        Deficiency: Scurvy