NOTE: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your physician.

Fat Soluble
Body Function Benefits RDA
& best food sources
Works With
Deficiency Symptoms Negative Interactions
VITAMIN A & BETA CAROTENE growth, vision, healthy tissue-skin-hair, resistance to infection 5000 IU
milk, butter, eggs, liver, leafy green and yellow vegetables.
Niacin, C, D, E, pantothenic acid, zinc. night blindness, itching, dry skin, loss of sense of taste. alcohol, coffee, cortisone, mineral oil, nitrates.
VITAMIN D bones, teeth, optimum calcium-phosphorus metabolism. 400 IU
milk, cod liver, oil, tuna, salmon oil, eggs.
Vitamin A, C, calcium, phosphorus. soft bones and teeth, spontaneous fractures, bone curvature. mineral oil.
VITAMIN E anti-oxidant; protects cell membrane & tissue; maintains circulatory system. 30 IU
vegetable oil, grains, wheat germ, lettuce.
Vitamin C, B12, manganese, selenium. poor muscular & circulatory performance. air pollution, mineral oil, birth control pills.
(unsaturated Fatty Acids)
influences skin, blood coagulation, cholesterol, glandular activity. RDA- Not established
vegetables oils, sunflower seeds.
phosphorus, A, C, D, E acne, allergies, dry skin, brittle hair, eczema, brittle nails. radiation, X-ray therapy.
blood clotting (coagulation) RDA- not established
green leafy vegetables, molasses, yogurt, alfalfa.
unknown diarrhea, increased tendency to hemorrhage. aspirin, antibiotics, mineral oil, rancid fat, X-ray therapy.

Water Soluble
Body Function Benefits RDA
& best food sources
Works With
Deficiency Symptoms Negative Interactions
B-Complex Factor
heart and cardiovascular system, growth, nervous system, energy production, digestion. 1.5 mg
cereal, fish, lean meat, liver, poultry, milk, pork.
B-Complex, B12, C fatigue, poor appetite, pins and needles in legs, depression. alcohol, coffee, excessive sugar, tobacco; physical & mental stress depletes this nutrient
B-Complex Factor
health skin; tissue repair; antibody & red blood cell formation. 1.7 mg
cereals, yeast, milk, eggs, leafy green vegetables, lean meat.
Vitamin A, niacin, B-Complex, B1 cracks at the mouth corners, sore tongue, light sensitivity to eyes. alcohol, coffee, sugar, tobacco; physical & mental stress depletes this nutrient.
B-Complex Factor
healthy skin, nervous system, cell metabolism; converts food to energy. 18 mg
cereals, yeast, lean meat, liver, eggs.
B-Complex, B1, B2, B6, tryptophan. weakness, skin rash, memory loss, irritability, insomnia. alcohol. coffee, sugar, antibiotics; physical & mental stress depletes this nutrient.
B-Complex Factor
healthy red blood cells, gums, teeth, blood vessels, nervous system. 2.0 mg
cereals, wheat germ, yeast, meat, bananas, vegetables.
Vitamin C, biotin, pantothenic acid, niacin, magnesium. fatigue, anemia, nerve dysfunction, irritability. alcohol, coffee, tobacco, birth control pills; physical & mental stress depletes this nutrient.
B-Complex Factor
development of red blood cells, gums, teeth, blood vessels, nervous system. 3.0 mcg
fish, lean meat, liver, milk.
folic acid, A, B1, B6, niacin, biotin, pantothenic acid. anemia, weakness, fatigue, red-sore tongue, nerve degeneration. alcohol, coffee, tobacco, calcium deficiency.
(Vitamin H)
B-Complex Factor
skin, circulatory system; metabolism of carbohydrates, proteins, fats. 200 mcg.
egg yolk, green leafy vegetables, milk, liver, kidneys.
Vitamin A, B2, B6, niacin. non-specific skin rash. alcohol, coffee, raw eggs, antibiotics.
(Ascorbic Acid)
wound healing, immune system; maintenance of healthy gums, skin, blood. 60 mg.
citrus fruits, berries, cabbage, vegetables,tomatoes.
Vitamin A, B6, pantothenic acid, zinc. bruise easily, wound healing, tooth/gum defects, joint aching. antibiotics, aspirin, stress, cortisone; physical and mental stress depletes this nutrient.
(Folacin, Folate)
B-Complex Factor
production of red blood cells, tissue cells; normal growth; healthy intestinal tract. 400 mcg.
yeast, leafy green vegetables, meats.
Vitamin C, B6, B12, niacin. anemia, intestinal problems, pale tongue. alcohol, oral contraceptives, tobacco, sulfa drugs; physical & mental stress depletes this nutrient.
B-Complex Factor
helps convert proteins, carbohydrates, fats into energy. 7.0 mg
most plant and animal foods.
folic acid, biotin, B-Complex. weakness, depression, decrease resistance to infection. alcohol, coffee; physical & mental stress depletes this nutrient.
B-Complex Factor
nerve transmission; regulates liver & gall bladder; cell membrane structure. yeast, fish, eggs, lecithin, wheat germ, organ meats, soy. Vitamin A, B-Complex, inositol, folic acid. growth problems, impaired liver & kidney function. alcohol, coffee, sugar.
B-Complex Factor
fat & cholesterol metabolism;nerve functions. molasses, yeast, lecithin, fruits, meats, milk,nuts. choline, B-Complex, B12. hair loss, constipation, eye abnormalities, high cholesterol. alcohol, coffee.
(Para-aminobenzoic Acid)
blood cells formation, pigmentation of skin and may help restore color to grey hair. molasses, eggs, liver, milk, rice, yeast, wheat germ, bran. B-Complex, folic acid, C. constipation, depression, fatigue, headaches, irritability. alcohol, coffee, sulfa drugs.
blood vessel wall maintenance, healthy capillaries and veins. skin and pulp of fruits, especially citrus fruits. Vitamin C. bleeding gums, colds, eczema. antibiotics, aspirin, tobacco, cortisone drugs.

MINERALS Body Function Benefits RDA
& best food sources
Works With
Deficiency Symptoms Negative Interactions
CALCIUM bone & tooth development & maintenance; muscle contraction and nerve transmission. 800-1000 mg
milk, cheese green vegetables.
Vitamin A, C, D, phosphorus. heart palpitations, muscle cramps, tooth/bone weakening. excess saturated fat in diet.
CHROMIUM carbohydrate metabolism, energy production and optimum utilization of glucose. 50-200 mcg
yeast, whole grains, vegetables oils.
unknown poor glucose tolerance; low blood sugar levels. excess iron.
COPPER enzyme function; hemoglobin production. 2-3 mg
nuts, seeds, organ meats, raisins.
iron, zinc, cobalt. anemia, fatigue, weakness, bone fragility. exhaust fumes, cadmium.
IODINE production of thyroid hormone; regulates metabolism. 150 mcg
seafood, kelp, iodized salt.
unknown enlarged thyroid gland. unknown
IRON transport of oxygen to tissue; enzyme functions. 10-18 mg
whole grain cereals, nuts, green vegetables.
B6, C, B12, folic acid; fiber will increase absorption. fatigue, weakness from anemia, brittle fingernails. excess saturated fat in diet, excess protein.
MAGNESIUM enzyme activity; health of heart arteries; protein production; nerve function. 2.5-5.0 mg
wholes grains, cereals, nuts, green vegetables.
300-400 mg
whole grains, seafood, green vegetables.
growth failure, leg cramps, nervousness, confusion, easily angered. excess iron.
MANGANESE enzyme function in reproductive, growth, fat metabolism. 2.5-5.0 mg
whole grains, eggs, nuts, green vegetables.
unknown poor growth, reproductive and coordination abnormalities. alcohol, coffee, cortisone, diuretics, excess sugar.
PHOSPHORUS bone/tooth formation, muscle contraction, kidney function, nerve and muscle activity. 800-1200 mg
eggs, fish, meat, poultry, grains, cheese.
calcium, iron, magnesium, manganese, Vitamin A, D. continuous thirst, dry skin, general weakness, weak reflexes. alcohol, phytic acid, oral contraceptives.
POTASSIUM pH balance of blood, body-water balance, nerve and muscle function. 99 mg
dates, raisins, figs, peaches, sunflower seeds.
sodium. irregular heartbeat, muscular weakness; build-up of latic acid. mercury, cadmium.
SELENIUM antioxidant, (with Vitamin E); protects cell membrane and internal structures. 50-500 mcg
whole grains, seafood, eggs, meats, brown rice.
Vitamin E anemia, heart muscle, enlargement irregular heart beat. coffee, excess zinc or copper.
ZINC wound healing, reproductive development & growth; male hormone production. 15 mg.
yeast, whole grains, liver, sunflower seeds.
calcium, phosphorus, Vitamin A, C. Vitamin D will increase absorption. loss sense of taste, poor growth and wound healing. unknown

Function Sources RDA
(Amino Acids)
provides amino acids needed to build, repair, and maintain muscle tissues; fights infection; as an enzyme assists with chemical reactions; as a hormone regulates body functions; may be used for energy or converted to body fat; each amino acid has specific functions. Meats, fish, poultry, milk, cheese, and eggs are some of the best sources since the contain all essential amino acids, i.e. those the body cannot make. Vegetable protein (dried beans and peas, wheat, oats, brown rice) must be combined with complementary protein to provide essential amino acids. Small amounts of milk or cheese are very efficient in increasing the quality of vegetable proteins. 44 gm
CARBOHYDRATES Provide energy sources for the brain, nervous system and muscles. Those not used immediately by the body for energy are stored as fat.
If the body does not get enough carbohydrates to supply its energy needs, the body burns dietary or body fat and protein for energy, thus robbing the body protein that it needs for repair and maintenance.
two types of carbohydrates; simple and complex.
COMPLEX are found in starches, i.e. potatoes, rice, cereals, legumes, and some vegetables.SIMPLE are found in the sugars, i.e. table sugars, products made with table sugars, and the natural simple sugars of fruit. Both contain the same number of calories per ounce, but foods containing complex carbohydrates carry a greater variety of minerals and vitamins. They also are excellent sources of dietary fiber that assist the body's digestive tract to function in a healthy manner.
No specific
FATS Nutrients that are often misunderstood, but fulfill unique body functions. Provide concentrated energy sources; source of linoleic acid essential to the body, but doesn't make; aid in the absorption of fat-soluble vitamins; carry the flavor of foods; help maintain body temperature. nuts, peanut butter, whole milk products, meats, fish, poultry, eggs, and some fruits such as olives and avocados. Riches source of linoleic acid are vegetable oils, including corn, safflower, soybean, and sunflower or margarine and salad dressings made of oils. No specific