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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. It boosts the levels of HDL cholesterol and lowers LDL cholesterol levels.
2. Niacin is in many foods including greens, meat poultry, fish and eggs.
3. Severe deficiency in Niacin can lead to pellagra, a disease characterized by diarrhea, dermatitis, and dementia. If left untreated, pellagra will most likely lead to death.
4.Too much Niacin can cause liver problems, muscle damage, low blood pressure, and
heart rhythm changes.
5. It only works to raise or lower cholesterol levels if it is used in high doses.

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1. Helps to maintain a normal blood pressure, helps maintain a healthy balance of foods in your body.
2. Bananas, yogurt, spinach, chard, navy beans, lentils, potatoes, watermelon, tomato sauce, beets
3. Blood pressure can increase, abnormal heart rhythms, weak
4. It can lead to dangerous rhythms in heart your rhythm
5. Potassium is an electrolyte

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1. It helps maintain muscle, heart rhythm, blood sugar levels,  nerve function, and keeps bones strong.
2. Some foods that are high in Magnesium are almonds, cashews, avocados, spinach, and dark chocolate.
3.    If you don't get enough Magnesium it can cause tics, muscle spasms, cramps, and  irregular heart rhythms.
4.  A magnesium build up can cause irregular heartbeat, low blood pressure, and comas.
5.  An interesting fact about magnesium is that it is the fourth most abundant mineral in the human body.

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Ascorbic Acid (Vitamin C) (Derek and Isaac)

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Ascorbic Acid (Vitamin C) (Derek and Isaac)

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1) It's needed for bodily growth and repair of the tissue. It is used to make skin, tendons, ligaments and blood vessels. It also heals wounds and helps form scar tissue.

2) Vitamin C is mainly found in fruits and veggies such as guava, red and green peppers, kiwi, oranges, strawberries, papaya, broccoli, kale, pineapple, brussels sprouts, grapefruit, peas, cauliflower, and mango.

3) Not getting enough Vitamin C can result in scurvy, which is a disease that causes swollen and bleeding gums, as well as the opening of already healed wounds.

4) Getting too much Vitamin C is usually fine, but there is a chance that reactions such as diarrhea, stomach cramps and nausea can occur.

5) Smokers require a minimum of 35 mg more  of Vitamin C daily than non-smokers do.

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1. It is needed for your immune system and it helps cell growth and cell division and wound healing.
2. Beef, dark chocolate, pork, chicken
3. Hair loss, diarrhea, eye and skin sores and loss of appetite, weight loss.
4. Nausea, vomiting, stomach cramps, Low copper levels.
5. Is the 24th most common element in the planet's crust.

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1.  Calcium plays an important role by helping with muscle contraction, transmitting messages through the nerves, and the release of hormones
2.  It is found in milk, cheese, yogurt, seafood, leafy greens, legumes, dried fruit, tofu
3. If you dont get enough calcium you will have weak bones and have a chance of getting osteoporosis
4. Getting to much calcium can cause constipation and interfere with the body's ability to absorb iron and zinc
5. 99% of the body's calcium is stored in the bones and teeth

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1) Sodium is a mineral that's essential for life. It's regulated in the body by your kidneys, and it helps control your body's fluid balance. It also helps send nerve impulses and affects muscle function.
2)Frozen breaded meats and dinners, such as burritos and pizza.
3) Sodium Deficiency. You lose a little sodium every day when you sweat, but your diet provides enough sodium to replace the amount lost.
4) Consuming too much sodium may lead to high blood pressure.
5)  It is the sixth most abundant metal in the Earth's crust.

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1.) It helps you absorb calcium and it promotes bone growth
2.)You should eat fatty fish: tuna, mackerel, and salmon.
3.) What happens if you eat too much Vitamin D? Also known as Vitamin D toxicity: it's a buildup of calcium in your blood (hypercalcemia), which can cause nausea.
4.) What happens if you take in too little Vitamin D? Symptoms of bone pain and muscle weakness. It can even affect your health , meaning you might have a higher risk of dying due to a heart disease.
5.) You get it through diet and sunlight.

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1.}  Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic meterial in all cells.
2.} It can be found in milk, cheese, meat,fish, soe and rice.
3} If you don't have enough vitamin b12 it can cause tiredness, weakness,constipation and weigh loss.
4} this vitamin is not toxic, so you don't have to worry that too much could be harmful.
5} Vitamin B12 is a powerhouse it helps make DNA, nerve and blood cell.

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1. it helps make healthy red blood cells
2.meat, fish, tofu, and eggs
3.   If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells.
4.
5.

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1-Vitamin B2 , also called Riboflavin, is an important vitamin that also acts as an antioxidant within the body.

2-Meat and ,dairy products, especially cheeses, Eggs ,Certain vegetables, especially green leafy vegetables, Beans nuts and seeds

3- hormone disorders. Severe, long-term riboflavin deficiency could causes (anemia)

4-However, excess riboflavin, or, is rare. You'd have to eat almost impossibly large quantities of food to overdose on riboflavin naturally.

Some people also take riboflavin by mouth to maintain healthy hair, skin, and nails, memory loss including Alzheimer's disease, high blood pressure, burns, liver disease, and anemia.

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1) Vitamin K responds to injuries and helps regulate normal blood clotting, good for bone health, reduces bone loss, and decreases the risk of bone fractures.
2) Foods that have vitamin K are green leafy vegetables, dairy and meat products.
3) If you don't get enough vitamin K you can get bleeding process, blood will take longer to clot, reduces bone strength.
4)  no definitive amount
5) Vitamin K is given to new-born infant babies to prevent bleeding problems.

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(Chromium):                    (Bway Paw,  Soe Meh)

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(Chromium):                    (Bway Paw,  Soe Meh)

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1)Chromium, It help to move glucose from the bloodstream into cells to be used as energy and to turn fats, carbohydrates, and proteins into energy.

2) Chromium is in many natural foods including meat, potatoes, cheeses, spices, bread, cereals and vegetable.

3) Poor blood glucose control, weak bones, poor skin, low energy, poor memory.

4) stomach problems, damage the liver, kidneys nerves, and it may cause irregular heart rhythm.

5) Chromium is used to prepare pigments (including yellow, red and green), color glass green, color rubies red and emeralds green, in some tanning processes, as a decorative and protective metal coating and as a catalyst.

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1.) Vitamin B6 is used for proper brain development and function, along with helping the body make hormones serotonin and nor epinephrine.
2.) Vitamin B6 can be found in foods such as sea food, lean meats and poultry, eggs, beans and peas, nuts, seeds, and soy.
3.) Lack of vitamin B6 can result in anemia as well as neurological problems, impaired immunity, and heart disease.
4.) Too much Vitamin B6 can result in severe nerve damage, numbness or tingling.
5.) The maximum intake of Vitamin B6 you should consume a day is 100 mg before it becomes too much.

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1)  Vitamin E acts as a antioxidant, it helps to protect cells from damage caused by free radicals (compounds formed when food is converted to energy).
2) Vitamin E is found in foods such as almonds, spinach, sweet potatoes, avocados, and sunflower seeds.
3)  If you get too little of vitamin E it can cause nerve and muscle damage, and results in a loss of feeling and loss of body movement control.
4) If you get too much it can cause nausea, headaches, bleeding, and fatigue
5) Vitamin E is a way to prevent diseases such as Alzheimers and diabetes.

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4. Too much can cause dizziness, fatigue, headache, weight loss, vomiting over time too much iron can damage your liver and other organs and heart problems.

5. Iron is an important chemical element for life and many products

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1) ability to fight aging process and help the immune system by reducing free radical damage

2) Brazil nuts, yellowfin tuna, halibut cooked

3) not having enough of this can result may cause keshan
disease (a type of heart disease)

4) fingernail loss, skin rash, hair loss, or weight loss

5) selenium was discovered in 1817

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1) Calcium is a mineral that is necessary for life. addition to building bones and keeping healthy.
2) milk, cheese, and yogurt provide calcium.
3)if your body doesn't get enough of it, you are at risk for bone disease osteoporosis.
4) cause constipation, it might also interfere with the body ability to absorb iron and zinc.
5) without the vitamin D, we can drink as much milk.

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1. Beta Carotene is essentially a precursor of vitamin A and a pigment that gives foods like carrots it's orange color. Vitamin A is needed for normal vision, your immune system and reproduction.
2. Some foods that contain Vitamin A/Beta-Carotene are sweet potatoes, beef liver, cantaloupe, and carrots.
3. A lack of this vitamin can lead to increased risk of diarrhea, xerophthalmia/night blindness and Anemia.
4. An excess of the vitamin can lead to dizziness, nausea, headaches, coma, and even death.
5. Vitamin A also helps with cell differentiation, which creates new cells in the body. eat too much you turn orange

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1) it’s essential for the teeth, bones and immune system
2) carrots, cheese, milk and any other green vegetables contain vitamin A
3) not enough could cause hair loss or dizziness
4) if you get too much it could lead to nausea and it could damage your bones
5. helps with eyesight