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Write your Vitamin or Mineral  and your names and answer the following questions
-Why is it essential? (How does it help in your body)

-What foods should you eat to get this?

-What happens if you do not get enough of this? Or too much of this?
-What is one interesting fact about your vitamin/mineral

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1.  Important role in  physical and psychological functions, turns food into energy
2. Fish, beef, liver, vegetables, fruit,
3.  leading you to lose control of your bodily movements,   depression, confusion, and a weak immune system
4.  Adequate B6 intake may reduce heart disease risk

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1. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from.
2. Brazil Nuts, Yellow-fin tuna, Cooked Halibut, Canned Sardines, Grass feed Beef,  Boneless turkey, and beef liver.
3. Selenium deficiency can cause Keshan disease (a type of heart disease) and male infertility. Too much can cause garlic breath, nausea, diarrhea, skin rashes, irritability, metallic taste in the mouth, brittle hair or nails, loss of hair or nails, discolored teeth, and nervous system problems

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magnesium
- it helps  a mineral in the body witch is also found in foods that we eat.
- some foods to eat are banana ,cashew ,spinach and others ..
-  getting to much like having trouble absorbing magnesium to body from drinking too much alcohol or kidney problems.
- found in lots of foods.

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- chromium is a hormone critical to the metabolism and storage of carbohydrate fat and protein.
- how can you get chromium? you can get it from broccoli, potatoes, grape juice, and oranges.
- if you don't get enough you can have heart problems a decreased life span. you can't be health if you don't get chromium
- Atomic number is 24

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Riboflavin
1. it is necessary for growth and for the production of red blood cells. It also helps our bodies get energy from carbs, fats, and proteins.
2. Beef liver, Lamb, milk, mushrooms, almonds & spinach
3. If you eat too much of this vitamin you can get riboflavin toxicity. Too little and can get ariboflavinosis, which causes swelling/soreness, a swollen tongue, skin cracking, dermatitis, and anemia.
4. one interesting fact about Riboflavin is

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1. It helps build and repair RNA and DNA. It helps in rapid cell division and growth. It also helps your brain health and helps prevent loss of hearing.
2. Dark leafy greens, citrus fruits, beans, seeds and nuts
3. Having too little folic acid causes anemia and if pregnant can cause deformities in the baby.
4. Folic acid is named from a latin word (folium) which means leaf.

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Andres and Juan
-  Your body must have Vitamin D to absorb calcium and promote bone growth.
-  Cereal, Cheese, Yolk, Milk, Yogurt, Beef...
-  Too much: Can cause nausea, vomiting, diarrhea, constipation and weakness .
Not enough: muscle weakness and bone pain.
-  Vitamin D is known as the “sunshine” vitamin because when your skin is exposed to the sun, your body manufactures it.

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-Iron is essential because it carries oxygen to your lungs to transport it throughout your whole body.
-Foods that are high in iron are beans and dark green leaves in vegetables.
-If you don't get enough iron you become very tired and may be diagnosed with iron deficiency
-There are 2 types of iron heme iron and non-heme iron

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Vitamin C (Ascorbic Acid) Isabel & Olivia 

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Vitamin C (Ascorbic Acid) Isabel & Olivia 

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-Vitamin C is needed for the growth and repair of tissues in all parts of your body. Vitamin C also forms an important protein used to make skin, tendons, ligaments, and blood tissue.  Vitamin C also helps to heal wounds that will then form scar tissue.
-Most fruits and some vegetables
-If you consume too much vitamin C you might get diarrhea or nausea, though it is unlikely.  Not enough vitamin C can cause fatigue, inflammation of the gums, small red or purple spots on the skin, joint pain, poor wound healing, or corkscrew hairs.
-Helps preserve colors and flavors in canned food.

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calcium
essential for the formation of bones and for bodily functions like muscle contractions and blood clotting.
1. sunflower seeds
2. sardines
3. broccoli
4.  black eyed and white beans
5. sesame seeds
6. kelp
7. milk
happens if you dont get enough
1. lossing bone mass
2.  higher risk of osteoporosis
happens if you get to much
1. causes constipation
2. interferes with the bodies abilities to absorb iron and zinc
3. increased risk of kidney stones
interesting fact
- plays a key role in heart contraction
- 99% of calcium is stored in the bones and teeth

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Cobalamin (Vitamin 12)
1. Helps the body's nerve and blood cell healthy and helps make DNA.
2. The foods that have the vitamin fish, meat, eggs, milk and cereal
3. If you don't get enough of the vitamin you get tired and weak and lost of appetite and weight lost and nervous problem.
4. If you get to much you don't need to worry but the symptoms are memory loss balance and depression
5. A interesting fact we found is if you don't have it your metabolism wouldn't run smoothly without it.

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1 Vitamin K is an essential nutrient necessary for responding to injuries.2 Kale, Collard greens, Spinach, Turnip greens, Brussels sprouts, Broccoli, Asparagus, Lettuce, Sauerkraut, Soybeans Edamame, Pickles, Pumpkin, Pine nuts, Blueberries 3 Kidney disease Reduce bone strength 4  Sometimes referred to as “the forgotten vitamin” because its major benefits are often overlooked.

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Potassium helps all the muscles in your body function correctly.
Meat, fish, and bananas have a good amount of potassium in them.
If you don't consume enough potassium, your blood pressure will increase, and it will give you heart problems.
Too much potassium in your blood can lead to very dangerous, and possibly deadly, changes in your heart beat.
Potassium is the seventh most abundant element on Earth .

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1.It is useful to you because Niacin produces  glucose which is used to produce energy for you.
2.Some of the food you can get this from is Turkey,chicken, and peanuts.
3.Stuff that can happen if you don't get enough Niacin is lack of energy, ulcers , and loss of memory.
4.If you have to much of this it an cause Nausea, vomiting, cough, tingling or burning in hands and feet.
5.One interesting fact about niacin is it helps with your skin and nervous system.

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1. One of the main minerals in the blood. It is important to cellular and electrical functions.
2. yogurt, Spinach, Banana, Avocado, Watermelon, Broccoli
3. Dangerous and deadly heart rhythms if you consume to much. If you don't have enough you may under go low blood pressure
4. It is the 7th most available resource on earth

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Vitamin A and Beta Carotene

Acts as an antioxidant to help protect cells from the damaging effects of harmful free radicals

Foods that contain vitamin A are, carrots, sweet potatoes, winter squash, spinach and kale.

Taking too much vitamin A can cause headaches, dizziness, nausea, comas, and even death.

An interesting fact about vitamin A is that it gives yellow and orange fruits their rich hue

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ZINC
for your immune system to properly work.
it is found in red meat,and poultry.
you could have hair loss, eye and skin sores. 24 most common element in the planets crust. vital nutrient in both plants and animals.

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Shyanna and Liz
1. Why is it essential?  Helps muscles and nerves work.
2. foods?  Table salt, meat, canned entrees
3. To much?  High blood presure.
To little?  Cramps, dizziness, and vomiting.
4. Fact?  Sixth most abundant metal on earth's crust.

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Natalie Haynes & Mikayla Gwilt
- Vitamin E helps the formation of red blood cells, it helps the body use Vitamin K, it helps to widen blood cells and stop blood clotting
- Spinach, Turnip Greens, Kale, Pine Nuts, Avocado, Broccoli, Parsley, Papaya, Olives
- Can cause muscle and nerve control damage which can lead to loss of feeling in your arms and legs, vision problems, not being able to control your body movement, weakened immune system and muscle weakness.
- It can be found in lotion that can help to remove scars.