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Name of Vitamin or Mineral and you Name(s)

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Name of Vitamin or Mineral and you 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) Magnesium helps maintain normal nerve and muscle function and supports a healthy immune system
2) beans and nuts
3) If you do not eat enough you may experience a loss of appetite, nausea, vomiting, and fatigue.
4) If you eat to much you may have an irregular heartbeat, low blood pressure, confusion, go into a coma, or die.
5) At the center of every chlorophyll molecule

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1. It is essential because the body needs it to work properly and the body cannot generate sufficient  amounts on its own also it is important for muscle contraction, nerve conduction, and water balance in the body.
2. The foods you should eat are salts, canned foods, fast foods at restaurants.
3. levels cause muscle cramps, nausea, vomiting, dizziness, and if not treated, can lead to shock and coma.
4.  If you have to much sodium then it can lead to high blood pressure, fluid retention in the body, and that causes the heart to have to work harder.
5. One interesting fact is it is the sixth most abundant metal in the Earth's crust

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1. It is needed for the body's immune system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.
2.oysters, red meat, and poultry
3. hair loss, diarrhea, eye and skin sores and loss of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur.
4. nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage, and other side effects.
5.zinc is a metal

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. help your body make new DNA
. Help with brain function, healthy skin
Food to eat are
.meat,tuna fish, seeds, and mushroom
If you eat too much of this
. vomiting, headaches,dizziness

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1) Calcium is important because it transmits messages to the nerves, helps with muscle contractions, and helps with the release of hormones.
2) Milk, dairy products, seeds, beans, nuts.
3)If your body doesn't get enough calcium then it takes calcium from your bones and puts you at risk for osteoporosis.
4) Getting too much calcium can cause constipation. It will also affect the body's ability to absorb zinc and iron. It will also increase the risk of kidney stones.
5) Calcium is more important for women than it is for men.

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Nay and December
1)  Your body must have vitamin D to absorb calcium and promote bone growth.
2) Beef liver,Cheese ,Egg yolks etc.
3)Symptoms of bone pain and muscle weakness can mean you have a Vitamin D deficiency.Vitamin D deficiency has been associated with rickets,a disease which bone tissue doesn't properly mineralize,leading to soft bone and skeletal deformities.

4)The main consequence of vitamin d  toxicity is a buildup of calcium in your blood  which can cause nausea and vomiting, weakness, and frequent urination.
5)Sunscreen can block up to 98% of vitamin D intake.

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1.) Vitamin A is necessary for our immune system and good vision. It will also help with healthy skin and mucus membranes.
2.) Carrots, sweet potatoes, spinach, butter, and cantaloupe.
3.) If you don't get enough, vision problems can occur
4.) If you have too much, your skin can turn orange-yellow. It is harmless. If you use retinol or retibolic acid, you could lose hair and liver damage.
5.) Beta Carotene is heavily associated with the colors orange and red.

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1) Vitamin K helps blood clot and helps with bone building and strength.
2) Foods such as leafy greens have vitamin K. Fish, liver, eggs, and cereals contain smaller amount of vitamin K.
3) A deficiency in vitamin K can lead to uncontrolled bleeding and bruising. If you have a low amount of vitamin K it can put you at risk for osteoporosis.
4) Too much vitamin K can be harmful if you are receiving dialysis treatment. If you already have a blood clotting problem it can worsen it.
5) They give all newborns a vitamin K shot soon after birth to prevent vitamin K deficiency bleeding.

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1) Potassium helps to maintain a healthy balance of fluids in the body.
2) The way to get Potassium in your body is to eat some Winter squash, Sweet potato, Navy beans, and yogurt.
3)  If you do not get enough potassium your Blood pressure could increase
4) if you eat too much potassium your body would not be able to help your heart and muscles grow and heal.
5)1 interesting fact is: Potassium is the seventh most abundant element on Earth.

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1. Iron- iron is an important component of the hermoglobin. Which is the substance in red blood cells that carries oxygen from your lungs to transport it through your body.
2. Iron is found in green vegetables, for example spinach and broccoli. Also in beans, nuts, and grains like whole wheat and brown rice.
3. Body can’t make enough healthy oxygen-carrying red blood cell. It also can cause anemia.
4. Hemochromatosis happens. If too much iron is on body it can damage the liver and heart and lead to other diseases, such as diabetes and arthritis.
5. A fun fact about iron is that it’s sharpens your concentration and memory.

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1) Vitamin C is needed for the growth and repair of tissues
2) Foods you can eat are: Oranges , Strawberries , Papayas.
3) If you don't get enough Vitamin C , you can get Scurvy. Scurvy causes fatigue, inflammation of the gums, small red or purple spots on the skin, joint pain, poor wound healing, and corkscrew hairs.
4) If you eat too much Vitamin C , you may get Nausea & Diarrhea.
5)  It is the most widely researched nutrient on the Internet.

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1. it helps resist free radicals, which break down healthy blood cells
2. eat a bunch of nuts and avocados.
3. if you don't get enough of it, you can get cancer or heart disease.
4. if you get to much vitamin e, you will bleed more in the brain and every where else.
5. vitamin e is an antitoxin

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1. Vitamin B-6 helps the body turn food into energy
2.  Vitamin B-6 is found in seafood, lean meats, eggs, legumes(beans and peas), nuts, seeds, and soy products.
3.  If you don't get enough you may get symptoms like anemia, itchy rashes, scaly skin on lips, cracks at corners of mouth and a swollen tongue.
4.If you eat too much, you could experience sensory changes, difficulty with coordination and balancing, and allergic reactions.
5. Fun Fact: the body needs vitamin B-6 for more than 100 enzyme reactions for metabolism.

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1. Vitamin B-12 helps keep the body's nerve and blood cells healthy.
2. Foods you should eat are: eggs, cheese, meat, and fish.
3.  Not having enough b-12 can cause tiredness, weight loss, and loss of appetite.
4. Having to much b-21 can cause memory loss, constipation, and depression.
5. Vitamin b-12 makes DNA

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1.It is essential because it is important in red blood cell formation and for healthy cell growth and function. It is crucial during a pregnancy to reduce risk of birth defects of the brain and spine.
2.  You should eat vegetable, beans, peas and nuts. For fruits you should eat oranges, lemons, and strawberries
3. Anemia is a condition is when you don’t have enough red blood cells to carry oxygen to your body’s tissue. This can cause lack of energy, headaches, ringing in your ears and fatigue.
4.  If you have too much, then It can cause nerve damage. It can also cause confusion and sleep disturbances.
5.Folic acid is actually better absorbed by the body than natural folate, almost twice as fast