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Name of Vitamin or Mineral and your Name(s) 

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Name of Vitamin or Mineral and your Name(s) 

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1. Why is it essential? (How does it help in your body)

2. What foods should you eat to get this?

3. What happens if you do not get enough of this?

4. What happens if you eat too much of this?

5. 1 other interesting fact

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1. Controls body fluid balance, muscle function, and nerve impulses
2. Celery, beets, milk, canned soups, lunch meats, and frozen dinners
3. Muscle cramps, nausea, vomiting, dizziness, and if not treated shock and coma
4. High blood pressure leads to heart failure or stroke
5. Sodium is the 6th most abundant metal in the earths crust

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1. Needed for the growth and repair of tissues
2. Guava, sweet peppers, kiwi, citrus fruits, broccoli
3. You can get scurvy, which causes fatigue, inflammation of the gums, poor wound healing
4. Getting too much can causes nausea, stomach cramps, and it could worsen iron overload and damage body tissues.
5. It helps your body absorb iron

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1. Potassium is an electrolyte which helps regulate heart rhythm.
2. Foods that contain a lot of potassium are bananas, sweet potatoes, cantaloupe, and watermelon.
3. Not eating enough potassium can increase your blood pressure and can lead to a abnormal heart rhythms.

4.  If you eat to much potassium you can get hyperkalemia which basically effects the heart rhythm and can cause heart attacks.

5. potassium is the 7th most abundant element on earth.

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1.Helps develop healthy bones and skin.
2. Broccoli, carrots, squash
3.Can weaken or lose eyesight.
4.Can cause headaches, nausea and in rare cases death.
5.One of the most lacked nutrients in athletes

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1.  In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals.
2. Almonds, Spinach, Sweet potatoes, Chard
3. Can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems.
4. In supplement form, however, high doses of vitamin E might increase the risk of bleeding and of serious bleeding in the brain
5. Vitamin E exists naturally in eight forms.

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1. Is like all the other vitamin b's, they help the body turn food into energy.
2. fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit(non-citrus)
3. High levels of depression, confusion, and a weak immune system
4. can cause severe nerve damage
5. Adequate B6 intake may reduce heart disease risk.

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1.Help prevent change to DNA and metabolism of the body. Help maintain and produce new cells so that it does not lead to cancer.
2. You can get from almost all dark green, collard, and kale.
3.Your won't be able to make new cells as it ties in with vitamin d.
4. Hide that you have lack of vitamin B12
5.Help the neutral tube when you get pregnant from getting a defect.

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1. Benefits heart health, And protects the body from damage  caused by free radicals and from infection.
2.   Yellowfin tuna, Turkey boneless, Beef liver, egg, and spinach.
3.  Keshan disease (a type of heart disease),   type of arthritis that produces pain, swelling, and loss of motion in your joints.
4. Nausea, Skin rashes, diarrhea, Garlic breath, Loss of hair or nails and others.
5. Selenium gets its name from the Greek word selene, which means moon.

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1. Chromium is essential because it stimulates fatty acids and cholesterol synthesis, which are important for brain function and other body processes.
2. Foods with chromium are whole grains, yeast, orange juice, broccoli, potatoes and etc.
3. If you dont have enough chromium in your body, you can have poor blood glucose control and worsened levels of weak bones and bone loss.
4. Too much chromium in the body, can lead to damages in the liver, kidneys, and nerves.
5. One interesting fact about chromium is that it has long been used for shiny coating

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1. Helps blood clotting. Vitamin K clots blood and stops your body from bleeding or bruising easily.
2. Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.
3. Severe vitamin K deficiency can cause bruising and bleeding problems because the blood will take longer to clot.
4. Too much vitamin K can be harmful if you are receiving dialysis treatments due to kidney disease.
5. Who should not take vitamin K
Pregnant and nursing mothers should avoid vitamin K supplemental intakes higher than the RDA(Recommended Dietary Allowance) (65 mcg) unless specifically recommended and monitored by their physician.

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Vitamin A is a group of unsaturated

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1. vitamin b3 also called niacin is one of the eight B-complex water-soluble vitamins.the human body can also make  niacin from the amino acid according to the national institutes  of health.
2.Meat, nuts, pluses, chicken, whole grain cereals, beef, bean, and dried yeast.
3. If you don't get enough niacin you  memory loss and disorientation, pigmented, cracked and lack of energy.
4. If you get too much niacin from supplements or prescribed medicine can cause flushing of the skin.
5. Reduces Cholesterol Levels

Intake of large quantities of niacin, which would be 1100 or more milligrams in a day, has been proven to considerably reduce the levels of bad LDL cholesterol and raise the good HDL cholesterol, which prevents the thickening of artery walls and conditions like atherosclerosis.

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1.Calcium is an essential  mineral needed for bones health.
2. Foods that you should eat for calcium are almond, broccoli, oranges, cheese, beans, salmon and sunflower seeds.
3. If you don't get enough calcium in your body it starts to take calcium from your bones and they start to become weak.
4.  If you eat too much calcium it interferes with the body ability to absorbs Iron and Zinc. If your are an adult it increases the risk of getting kidney stones.
5. 99% of the calcium in your body is stored in your bones and teeth.

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1. Zinc is essential because it helps the immune system fight off invading bacteria and viruses. It also makes protein and DNA.
2. Foods that you should eat to get zinc are seafood, leanmeats, poultry, eggs, beans & peas, nuts, seeds, and soy products.
3. If you don't get enough zinc you could have hair loss, eye or skin sores, and loss of appetite. It also could cause weight loss, decreased ability to taste food, and low alertness levels
4. If you get too much zinc it could cause nausea, vomiting, loss of appetite, stomach cramps, and headaches. When you don't have zinc in your system for a long time you will have low copper levels, lower immunity, and low levels of HDL cholesterol(the good kind).

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1. It improves muscle function, increases brain function, treats restless leg syndrome, oxygen carrier and cures chronic diseases
2. Food  that contain iron are liver, meat, fish , tofu, eggs and beans.
3. Not having enough iron in your diet can lead to being tired all the time, restless legs, and becoming pale.
4. Having to much iron can lead having arthritis, cancer, liver problems, diabetes and heart failure.
5. Iron is a mineral found in every cell of the body.

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1.It keeps blood pressure low
2.Dark Chocolate
3.  loss of appetite, nausea, vomiting, fatigue, and weakness
4.  irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
5.  in the body, activates hundreds of cellular, biochemical reactions

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1.  vitamins b2 help the body to convert food (carbohydrates) into fuel (glucose)
2. Beef, Milk
3. cracking of the skin around the nose and mouth
4.if you eat to much it can damage your liver
5.if your body has consumed enough Vitamin B2 because you will notice that your pee will be extra yellow if you have

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1. Chromium is essential because it stabilizes your blood sugar and the levels of insulin.
2. You can gain chromium by eating meats, potatoes, chesses, breads and spices.
3. If you don't get enough chromium in your daily diet, you won't respond as well and your bones can become weak.
4. If you eat too much chromium, it can lead to stomach problems and a low blood sugar. It can also effects your liver, kidneys, nerves and your heart.
5. The reason why stainless steal is so tough is due to chromium.

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1. We need it to absorb calcium and promote bone growth
2. A variety of seafood mainly fish, dairy products, beef liver, and egg yolks
3. It can make your bones weak and soft and weak and lead to rickets.
4. It can cause calcium build up in blood and lead to weakness and vomiting.
5. The suns rays produce vitamin D but it cannot travel through glass.

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1. It is a nutrient that helps the body nerves and blood cells also helps make dna.

2. Foods you should have are eggs, milk, meat, fish

3. If you don’t eat enough you will get tired weakness, loss of appetite

4. If you eat to much you will have memory loss balance problems

5.interesting facts it helps your im