Table Showing Important Nutrients in the Body

Nutrient | Nutrient Source | Importance/Function | Solubility | Deficiency | In Abundance | Vitamin A | Liver ,cod liver oil, carrots, spinach, sweet potatoes, peaches and cantaloupe. | * Growth and maintenance of epithelial tissue including the cornea, membranes of gastrointestinal tract and skin. * Nerve formation and function | Fat Soluble | In children, growth retardation, and impaired bone formation. Fetal malformations. | Fetal malformations | Vitamin B2 | Beef, liver, lean meat, kidney, non-fat milk, oysters, dark green leafy vegetables, | * Pass on electrons to the cytochrome system in cellular respiration. | Water Soluble | The development of tiny, leaky blood vessels inside the eye ; and photophobia | No danger of toxicity is associated with large doses | Vitamin B6 | Meat, poultry, fish, eggs, whole grains, vegetables, and nuts | * Helps the body make neurotransmitters, chemicals that carry signals from nerve to nerve. It is needed for normal brain development and function, | Water Soluble | In children and infants : seizure activity. In adults : anemia, irritability, and depression. | Progressive sensory neuropathy | Vitamin B12 | Organ meats (liver, kidney, heart, and pancreas), | * Participates in three essential enzymatic reactions in the human body | Water Soluble | Anemia ,neurologic changes, affects growth and repair of cells. | No toxic effects at high concentrations | Vitamin C | Citrus fruits, green and red peppers, tomatoes, potatoes | * Essential for the synthesis of carnitine which is required for the production of energy. * Involved in the metabolism of cholesterol to bile acids which prevents formation of gall stones | Water Soluble | Scurvy, (hemorrhagic manifestations and dentin formation) | Urate crystals, diarrhea | Vitamin D | Cod liver oil ,fatty fish oils , milk or powdered whole milk | * Regulating bone resorption, affecting absorption of calcium in the gut, and by regulating calcium losses in