Nutrients

Alpha-Carotene

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Use	Alpha-carotene can be made into vitamin A by the body. Vitamin A is used in the body to help vision, bone growth, reproduction, cell division, cell differentiation (in pregnancy), and to protect from infection.
Deficiency	Alpha-carotene can be made into vitamin A by the body. Vitamin A deficiency may cause night blindness (early forms), blindness, decreased immune system function, and pneumonia. In children, vitamin A deficiency (early forms) may cause respiratory and diarrheal infections, decreased growth rate, slow bone development, and susceptibility to serious illness.
Overdose	Consuming too much alpha-carotene may cause the skin to turn yellow, but this is not considered dangerous to health.
Dietary Sources	Alpha-carotene is found in colorful fruits and vegetables such as pumpkin, carrots, winter squash, and tangerines.

Source: Office of Dietary Supplements, National Institutes of Health

Analytical Food Chemistry

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Ash (in analytical food chemistry) is one of the components in the proximate analysis of biological materials, consisting mainly of non-organic, carbonates and bicarbonates and metals. It is the name given to all compounds that are not considered organic or water. It includes metal salts, which are important for processes requiring ions such as Na+ (Sodium), K+(Potassium), Ca2+ (Calcium). It also includes trace minerals, which are required for unique molecules, such as chlorophyll and hemoglobin. Ash may include any of the following: oxides e.g. Al2O3, CaO, Fe2O3, MgO, MnO, P2O5, K2O, SiO2 , carbonates: Na2CO3 (a.k.a soda ash), bicarbonates: NaHCO3 (a.k.a. baking soda) Ash in Food Analysis is conducted by pyrolysis at 550-600°C which destroys all organic matter.

Source: Exova

Beta-Carotene

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Use	Beta-carotene can be made into vitamin A by the body. Vitamin A is used in the body to help vision, bone growth, reproduction, cell division, cell differentiation (in pregnancy), and to protect from infection.
Deficiency	Beta-carotene can be made into vitamin A by the body. Vitamin A deficiency may cause night blindness (early forms), blindness, decreased immune system function, and pneumonia. In children, vitamin A deficiency (early forms) may cause respiratory and diarrheal infections, decreased growth rate, slow bone development, and susceptibility to serious illness.
Overdose	Consuming too much beta-carotene may cause the skin to turn yellow, but this is not considered dangerous to health.
Dietary Sources	Beta-carotene is found in carrots, cantaloupe, apricots, sweet potatoes, pumpkin, winter squash, mangos, collard greens, spinach, kale, broccoli, and other orange, red, and dark green fruits and vegetables.

Source: Office of Dietary Supplements, National Institutes of Health

Beta-Cryptoxanthin

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Use	Beta-cryptoxanthin can be made into vitamin A by the body. Vitamin A is used in the body to help vision, bone growth, reproduction, cell division, cell differentiation (in pregnancy), and to protect from infection.
Deficiency	Beta-cryptoxanthin can be made into vitamin A by the body. Vitamin A deficiency may cause night blindness (early forms), blindness, decreased immune system function, and pneumonia. In children, vitamin A deficiency (early forms) may cause respiratory and diarrheal infections, decreased growth rate, slow bone development, and susceptibility to serious illness.
Overdose	Consuming too much beta-cryptoxanthin may cause the skin to turn yellow, but this is not considered dangerous to health.
Dietary Sources	Beta-cryptoxanthin is found in citrus fruit, peaches, and apricots.

Source: Office of Dietary Supplements, National Institutes of Health

Calcium

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Use	The body needs calcium to maintain strong bones, for muscle movement, for nerve function, to help blood vessels move blood throughout the body, and to help release hormones and enzymes.
Deficiency	Calcium deficiency may cause the body to take calcium from bone which may cause (over time) low bone mass (osteopenia) and increases the risks of osteoporosis and bone fractures. Serious calcium deficiency may cause (usually in people with serious health problems or undergoing certain medical treatments) numbness and tingling in the fingers, convulsions, and abnormal heart rhythms (that can lead to death if not corrected).
Overdose	Consuming too much calcium can cause constipation and decrease absorption of iron and zinc. Too much calcium from dietary supplements may increase the risk of kidney stones.
Dietary Sources	Calcium is found in dairy milk, yogurt, and cheese; kale, broccoli, and Chinese cabbage; sardines, salmon, and other fish with edible bones; Other sources of calcium include spinach and grains.

Source: Office of Dietary Supplements, National Institutes of Health

Carbohydrates

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Use	Carbohydrates include simple carbohydrates (sugars) and complex carbohydrates (starches), which are used by the body as energy.
Deficiency	Carbohydrate deficiency may cause weight loss. Consuming no energy (food) may cause total starvation, resulting in death in 8 to 12 weeks.
Overdose	Consuming too many simple carbohydrates may cause increased risk of diabetes, obesity, and hypertension. Consuming too much fiber (> 50 grams daily) may cause constipation, diarrhea, or spastic bowel disorder. Inadequate water intake increases the risk of symptoms from consuming too much fiber.
Dietary Sources	Simple carbohydrates (sugars) are found in fruits, dairy products, honey, sugarcane, sugar beets, and maple syrup. Complex carbohydrates are found in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).

Source: Northwestern University The Merck Manual Home Health Handbook: Online Version

Cholesterol

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Use	In children under the age of 2, cholesterol is used by the body for growth and development. In adults and children over the age of 2, cholesterol is used by the body in cell membranes and in the synthesis of steroid hormones and vitamin D.
Deficiency	Cholesterol deficiency has not been found in children over the age of 2 or in adults.
Overdose	Consuming too much cholesterol causes plaque in the arteries which may lead to heart disease.
Dietary Sources	Cholesterol is found in liver and other organ meats, egg yolk, whole-fat dairy products, red meat (beef), and shellfish. Other sources of cholesterol include low-fat dairy products, pork, lamb, poultry, and fish.
Notes	Dietary cholesterol is not an essential nutrient since the body can make cholesterol endogenously.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Choline Total

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Use	Choline is used in the body for proper function of cell membranes, for nerves to communicate with muscles, to prevent the build-up of homocysteine in blood (which may lead to cardiovascular disease and osteoporosis), and to reduce chronic inflammation.
Deficiency	Choline deficiency may cause fatigue, insomnia, reduced kidney function, accumulation of fats in the blood, and nerve-muscle problems. Severe choline deficiency may cause liver problems, cardiovascular disease, impaired growth, abnormalities in bone formation, decrease formation of red blood cells, infertility, respiratory distress (in newborns), failure to thrive (in newborns), kidney failure, anemia, and high blood pressure.
Overdose	Consuming too much choline from supplements may cause reductions in blood pressure, fainting, or dizziness. Choline toxicity caused by overconsumption of supplements may cause body odor, vomiting, increased salivation, and sweating.
Dietary Sources	Choline is found in soybeans, egg yolk, butter, peanuts, potatoes, cauliflower, lentils, oats, sesame seeds, and flax seeds.

Source: The George Mateljan Foundation for the World's Healthiest Foods

Copper

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Use	Copper is an essential dietary mineral that is used by the body to help maintain metabolism and bone mass.
Deficiency	Marginal copper deficiency may cause microcytic hypochromic anemia (due to abnormalities in iron utilization). Severe copper deficiency may cause skeletal abnormalities, reproductive difficulties, impaired nervous tissue function, and changes in hair and skin pigmentation.
Overdose	Consuming too much copper from large-dose copper supplements (10-20 mg/day) may cause liver damage, abnormalities in red blood cell formation, weakness, and nausea. Copper toxicity is unlikely from food, but may be caused by industrial contamination or overuse of supplements.
Dietary Sources	Copper is found in beef liver and other organ meats, oysters, cashews and other nuts, pumpkin seeds, molasses, whole grains, legumes, chocolate, cherries, dried fruits, milk, tea, chicken, and potatoes. Other sources of copper include lobster, clams, salmon, tofu, avocados, prunes, black-eyed peas (cowpeas), and sunflower seeds.
Notes	High-dose zinc supplements (150 mg/day) and high-dose vitamin C supplements (1500 mg/day) may decrease copper absorption.

Source: Wikipedia Northwestern University

Dietary Folate Equivalent

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Use	Dietary Folate Equivalent (DFE) means how much bioavailable folate is in natural folate versus synthetic folate (folic acid) since folic acid has a higher absorption rate than natural folate. The body uses folate to produce and maintain new cells (especially important for infancy and pregnancy), to make DNA and RNA, to prevent changes to DNA that may lead to cancer, to make normal red blood cells and prevent anemia, and for the metabolism of homocysteine.
Deficiency	Folate deficiency in pregnant women may cause giving birth to an infant of low birth weight, is premature, or has neural tube defects. Folate deficiency in infants and children may cause slow growth rate. Folate deficiency in adults may cause anemia. Symptoms of folate deficiency include diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, behavioral disorders, and elevated level of homocysteine in the blood (risk factor for cardiovascular disease).
Overdose	Folate intake from food is not associated with any health risk.
Dietary Sources	Folate is found in beef liver, lentils, spinach (cooked), turnip greens, and Great Northern beans. Other sources of folate include asparagus, green peas, spinach (raw), avocado, papaya, corn, broccoli, tomato juice, orange juice, oranges, peanuts, wheat germ, strawberries, Romaine lettuce, banana, and cantaloupe.

Source: Office of Dietary Supplements, National Institutes of Health

Energy

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Use	Energy is used by the body for growth, maintenance, and activity; and in excessively hot or cold climates, to regulate body heat.
Deficiency	Energy deficiency may cause weight loss. Consuming no energy (food) may cause total starvation, resulting in death in 8 to 12 weeks.
Overdose	Consuming too much energy may result in weight gain, which may cause obesity, diabetes, and cardiovascular disease.
Dietary Sources	Energy is found in foods containing proteins, carbohydrates, and fats.

Source: Wikipedia The Merck Manual Home Health Handbook: Online Version

Folate Total

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Use	Folate is used by the body to produce and maintain new cells (especially important for infancy and pregnancy), to make DNA and RNA, to prevent changes to DNA that may lead to cancer, to make normal red blood cells and prevent anemia, and for the metabolism of homocysteine.
Deficiency	Folate deficiency in pregnant women may cause giving birth to an infant of low birth weight, is premature, or has neural tube defects. Folate deficiency in infants and children may cause slow growth rate. Folate deficiency in adults may cause anemia. Symptoms of folate deficiency include: diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, behavioral disorders, and elevated level of homocysteine in the blood (risk factor for cardiovascular disease).
Overdose	Folate intake from food is not associated with any health risk.
Dietary Sources	Folate is found in beef liver, lentils, spinach (cooked), turnip greens, and Great Northern beans. Other sources of folate include asparagus, green peas, spinach (raw), avocado, papaya, corn, broccoli, tomato juice, orange juice, oranges, peanuts, wheat germ, strawberries, Romaine lettuce, banana, and cantaloupe.

Source: Office of Dietary Supplements, National Institutes of Health

Folic Acid

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Use	Folic acid is the synthetic form of folate. Folate is used by the body to produce and maintain new cells (especially important for infancy and pregnancy), to make DNA and RNA, to prevent changes to DNA that may lead to cancer, to make normal red blood cells and prevent anemia, and for the metabolism of homocysteine.
Deficiency	Folic acid is the synthetic form of folate. Folate deficiency in pregnant women may cause giving birth to an infant of low birth weight, is premature, or has neural tube defects. Folate deficiency in infants and children may cause slow growth rate. Folate deficiency in adults may cause anemia. Symptoms of folate deficiency include: diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, behavioral disorders, and elevated level of homocysteine in the blood (risk factor for cardiovascular disease).
Overdose	Maximum intake of supplemental folic acid is 1,000 micrograms (μg) per day. Consuming too much folic acid may cause permanent nerve damage (by triggering B12 deficiency).
Dietary Sources	Folic acid is the synthetic form of folate. Folic acid is found in fortified breakfast cereals, enriched bread, enriched flour, enriched egg noodles, enriched macaroni, and enriched rice.
Notes	Folic acid supplements can correct the anemia associated with vitamin B12 deficiency.

Source: Office of Dietary Supplements, National Institutes of Health

Food Folate

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Use	Folate is used by the body to produce and maintain new cells (especially important for infancy and pregnancy), to make DNA and RNA, to prevent changes to DNA that may lead to cancer, to make normal red blood cells and prevent anemia, and for the metabolism of homocysteine.
Deficiency	Folate deficiency in pregnant women may cause giving birth to an infant of low birth weight, is premature, or has neural tube defects. Folate deficiency in infants and children may cause slow growth rate. Folate deficiency in adults may cause anemia. Symptoms of folate deficiency include: diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, behavioral disorders, and elevated level of homocysteine in the blood (risk factor for cardiovascular disease).
Overdose	Folate intake from food is not associated with any health risk.
Dietary Sources	Folate is found in beef liver, lentils, spinach (cooked), turnip greens, and Great Northern beans. Other sources of folate include asparagus, green peas, spinach (raw), avocado, papaya, corn, broccoli, tomato juice, orange juice, oranges, peanuts, wheat germ, strawberries, Romaine lettuce, banana, and cantaloupe.

Source: Office of Dietary Supplements, National Institutes of Health

Iron

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Use	Iron is used by the body for oxygen transport to cells, for protein and enzyme function, and for the regulation of cell growth and differentiation.
Deficiency	Iron deficiency may cause lowered oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity.
Overdose	Consuming too much iron can result in constipation, toxicity, and even death.
Dietary Sources	Heme iron is found in chicken, oysters, beef, turkey, tuna, crab, pork, shrimp, halibut. Nonheme iron is found in soybeans, lentils, kidney beans, lima beans, black-eyed peas (cowpeas), navy beans, black beans, pinto beans, tofu, spinach, raisins, molasses.

Source: Office of Dietary Supplements, National Institutes of Health

Lipid Total

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Use	Lipids are used by the body as energy, to absorb fat-soluble vitamins (A, D, E, and K), as insulation to prevent heat loss, and to protect vital organs. In young children, lipids are used by the body for proper growth and development.
Overdose	Consuming too much dietary fat (lipids) may cause increased risk of obesity, diabetes, cancer, gall bladder disease, and arthritis.
Dietary Sources	Lipids are found in animal fats (beef and dairy products), nuts, vegetable oils, olives, and avocados.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Lycopene

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Use	Lycopene is used by the body to protect cells from damage, which may reduce the risk of cancer, cardiovascular disease, and macular degeneration.
Deficiency	Lycopene deficiency in humans has not been reported.
Overdose	Consumption of lycopene can cause a deep orange discoloration of the skin, a harmless condition called lycopenodermia.
Dietary Sources	Lycopene is found in deep red-colored fruits, such as tomatoes, pink grapefruit, watermelon, and guava. Other sourced of lycopene include persimmon and apricots.

Source: Mayo Foundation for Medical Education and Research The George Mateljan Foundation for the World's Healthiest Foods

Magnesium

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Use	Magnesium is used in the body to make biochemical reactions, to help maintain normal muscle and nerve function, to regulate heart rhythm, to support the immune system, to keep bones strong, to help regulate blood sugar levels, to promote normal blood pressure, and for energy metabolism and protein synthesis.
Deficiency	Magnesium deficiency may cause loss of appetite, nausea, vomiting, fatigue, and weakness. Worsening magnesium deficiency may cause numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms. Severe magnesium deficiency may cause low levels of calcium in the blood (hypocalcemia) and low levels of potassium in the blood (hypokalemia).
Overdose	Consuming too much dietary magnesium does not pose a health risk. Consuming too much magnesium in supplements may cause diarrhea and abdominal cramping. Magnesium toxicity may cause changes in mental status, nausea, diarrhea, appetite loss, muscle weakness, difficulty breathing, extremely low blood pressure, and irregular heartbeat.
Dietary Sources	Magnesium is found in whole grains, wheat bran, almonds, cashews, soybeans, wheat germ, peanuts, potato, black-eyed peas (cowpeas), pinto beans, brown rice, lentils, kidney beans, chocolate, banana, dairy milk and yogurt, raisins, halibut, cod, avocado, spinach, kale, and other dark-green leafy vegetables.

Source: Office of Dietary Supplements, National Institutes of Health

Manganese

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Use	Manganese is used by the body to help utilize biotin, thiamin, ascorbic acid, and choline; to help keep bones strong and healthy; to synthesize fatty acids and cholesterol; to maintain normal blood sugar levels; to promote optimal function of the thyroid gland; to maintain nerve health; and to protect cells from damage.
Deficiency	Manganese deficiency in humans has not been documented.
Overdose	Manganese toxicity from dietary sources has not been reported. Exposure of children to high levels of manganese in drinking water may cause manganese toxicity which may result in intellectual impairment and reduced intelligence. Chronic low-dose manganese intoxication may cause neurodegenerative disorders, such as Alzheimer's disease, Parkinson's disease, and amyotrophic lateral sclerosis; and may contribute to the development of multiple sclerosis, restless leg syndrome, and Huntington's disease.
Dietary Sources	Manganese is found in mustard greens, kale, Swiss chard, spelt, brown rice, garbanzo beans, and soybeans. Other sources of manganese include raspberries, pineapple, strawberries, Romaine lettuce, collard greens, spinach, garlic, summer squash, grapes, turnip greens, eggplant, brown rice, blackstrap molasses, maple syrup, cloves, cinnamon, thyme, black pepper, and turmeric.

Source: Wikipedia Northwestern University The George Mateljan Foundation for the World's Healthiest Foods

Monounsaturated Fatty Acids

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Use	Monounsaturated fatty acids are used by the body as energy, to absorb fat-soluble vitamins (A, D, E, and K), as insulation to prevent heat loss, and to protect vital organs.
Overdose	Consuming too much fat may cause obesity, diabetes, cancer, gall bladder disease, arthritis, and cardiovascular disease.
Dietary Sources	Monounsaturated fatty acids are found in olive, peanut and canola oils; nuts, avocados, and olives.
Notes	Liquid at room temperature.

Source: Northwestern University

Niacin

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Use	Niacin (vitamin B3) is used by the body to help the digestive system, skin, and nerves to function; and for converting food to energy.
Deficiency	Niacin deficiency can cause pellagra, which causes skin irritation, diarrhea, and dementia.
Overdose	Consuming too much niacin may cause stomach upset, intestinal gas, dizziness, and mouth pain. Overconsumption of niacin supplements (over 3 grams per day) may cause liver problems, gout, ulcers of the digestive tract, loss of vision, high blood sugar, skin rashes, irregular heartbeat, and other serious problems.
Dietary Sources	Niacin (vitamin B3) is found in yeast, meat, fish, milk, cheese, dairy products, eggs, green vegetables, beans, nuts, poultry, and cereal grains.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Pantothenic Acid

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Use	Pantothenic acid is used by the body for growth; to help the body break down and use food (metabolism); and to produce hormones and cholesterol.
Deficiency	Pantothenic acid deficiency may cause headache, fatigue, listlessness, weakness, personality changes, sleep disturbances, impaired motor coordination, and gastrointestinal symptoms, but pantothenic acid deficiency has not been reported.
Overdose	Consuming too much pantothenic acid may cause diarrhea.
Dietary Sources	Pantothenic acid is found in avocado; broccoli, kale, and other vegetables in the cabbage family; eggs; legumes and lentils; milk; mushrooms; organ meats; poultry; potatoes and sweet potatoes; whole-grain cereals; and yeast.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Phosphorus

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Use	Phosphorous is used by the body to maintain healthy bones and teeth; for glucose metabolism; for regulating enzyme activity; and for transport and storage of cell compounds.
Deficiency	Phosphorus deficiency caused by inadequate dietary intake does not occur.
Overdose	Acute or chronic renal failure may cause elevated blood phosphorus levels, which may lead to bone loss.
Dietary Sources	Phosphorus is found in pumpkin seed kernels, sardines with bones, sunflower seeds, lowfat yogurt, halibut, salmon, trout, sole, nonfat milk, chicken, beef, almonds, and peas. Other sources of phosphorus include cheese and other dairy products, ham, lentils, oatmeal, wheat germ, navy beans, peanuts, tofu, potatoes, and garbanzo beans.

Source: Northwestern University

Polyunsaturated Fatty Acids

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Use	Polyunsaturated fatty acids are used by the body as energy, to absorb fat-soluble vitamins (A, D, E, and K), as insulation to prevent heat loss, to decrease blood cholesterol, and to protect vital organs. In young children, polysaturated fatty acids are used by the body for proper growth and development.
Deficiency	A deficiency of w-6 polyunsaturated fatty acids may cause growth retardation (in children); and skin lesions, dry scaly dermatitis, impaired wound healing, reproductive failure, fatty liver, and polydypsia (in adults). A deficiency of w-3 polyunsaturated fatty acids may cause impairment of cognitive development and visual acuity.
Dietary Sources	Polyunsaturated fatty acids are found in corn, soybean, safflower and sunflower seed oils, and fish.
Notes	Liquid at room temperature.

Source: Northwestern University

Potassium

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Use	Potassium is used by the body for proper functioning of the heart, kidneys, muscles, nerves, and digestive system; to maintain the proper electrolyte and acid-base balance in your body; and to help regulate blood pressure.
Deficiency	Potassium deficiency may cause muscle weakness, confusion, irritability, fatigue, heart problems, and chronic diarrhea.
Overdose	Consuming potassium from dietary sources is not considered harmful. Consuming too much potassium salts (potassium chloride and potassium bicarbonate) may cause nausea, vomiting, diarrhea, and/or ulcers. Potassium toxicity may cause irregular heartbeat or heart attack, but potassium toxicity is not usually caused by dietary potassium or supplements.
Dietary Sources	Potassium is found in cooked Swiss chard, raw crimini mushrooms, and cooked spinach. Other sources of potassium include bananas, fennel, cooked kale, cooked mustard greens, Brussels sprouts, broccoli, winter squash, blackstrap molasses, eggplant, bell pepper, cantaloupe, tomatoes, summer squash, celery, Romaine lettuce, cauliflower, cooked turnip greens, asparagus, shiitake mushrooms, carrots, beets, green beans, papaya, cucumber, turmeric, apricots, ginger root, strawberries, avocado, banana, tuna, halibut, and cabbage.

Source: Office of Dietary Supplements, National Institutes of Health The George Mateljan Foundation for the World's Healthiest Foods

Protein

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Use	Protein is used by the body for long-lasting energy, to maintain and replace tissues, and to function and grow.
Deficiency	Protein deficiency may cause weight loss, diarrhea, loss of lean body mass, muscle weakness, depigmented hair and skin, pressure sores, and depressed immune function.
Overdose	Consuming too much protein may cause excessive fat stores, weight gain, and problems associated with obesity, such as high blood pressure, cardiovascular disease, and diabetes.
Dietary Sources	Protein is found in meat (beef, poultry, pork), fish, dairy products, and egg white. Other sources of protein include grains, legumes, nuts, and seeds.

Source: Northwestern University The Merck Manual Home Health Handbook: Online Version

Refuse Percent

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Use	Refuse percent is the percentage of food which is inedible and therefore not eaten or used by the body.
Dietary Sources	Examples of food refuse include stems and skins of onions, banana peels, apple cores, grape stems, and meat bones.

Source: Shop'NCook Blog

Retinol

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Use	Retinol is used by the body for healthy vision, bone growth, reproduction, cell division, and cell differentiation (in pregnancy); to regulate the immune system; and to protect against infection.
Deficiency	Retinol deficiency may cause night blindness (early forms), blindness, decreased immune system function, and pneumonia. In children, retinol deficiency (early forms) may cause respiratory and diarrheal infections, decreased growth rate, slow bone development, and susceptibility to serious illness.
Overdose	Consuming too much retinol (from regular consumption of liver or from supplements) may cause birth defects, liver abnormalities, reduced bone mineral density (causing osteoporosis), and disorders of the central nervous system. Retinol toxicity may cause nausea and vomiting, headache, dizziness, blurred vision, and muscular uncoordination.
Dietary Sources	Vitamin A (which can be made into retinol in the body) is found in liver, whole eggs, and milk. Provitamin A carotenoid (which can be made into retinol in the body) is found in darkly colored and orange-colored fruits and vegetables, such as carrots, cantaloupes, sweet potatoes, spinach, kale, apricots, peas, mangos, sweet peppers, papaya, broccoli, tomatoes, watermelon, and peaches.

Source: Office of Dietary Supplements, National Institutes of Health

Riboflavin

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Use	Riboflavin (vitamin B2) is used by the body for growth, red blood cell production, and to help release energy from carbohydrates.
Deficiency	Riboflavin deficiency may cause anemia; scaly, dry skin; angular stomatitis (cracks in the skin at the corners of the mouth); mouth or lip sores; swollen, purplish tongue; sore throat; swelling of mucus membranes; photophobia; and burning, itching eyes.
Overdose	Riboflavin toxicity has not been observed.
Dietary Sources	Riboflavin is found in dairy products, eggs, green leafy vegetables, meat, legumes, milk, and nuts.
Notes	Do not store foods containing riboflavin in glass containers that are exposed to light because riboflavin is destroyed by exposure to light.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Saturated Fatty Acids

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Use	Saturated fatty acids are used by the body as energy, to absorb fat-soluble vitamins (A, D, E, and K), as insulation to prevent heat loss, and to protect vital organs.
Overdose	Consuming too much saturated fat may cause obesity, diabetes, cancer, gall bladder disease, arthritis, and higher blood LDL-cholesterol levels.
Dietary Sources	Saturated fatty acids are found in red meat, butter, cheese, and other dairy products; coconut and palm oils.
Notes	Solid at room temperature.

Source: Northwestern University

Selenium

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Use	Selenium is used by the body to protect cells from damage, to help regulate thyroid function, and for immune system function.
Deficiency	Selenium deficiency may cause heart disease, hypothyroidism, and a weakened immune system, which makes the body more susceptible to illness.
Overdose	Consuming too much selenium from dietary sources has not been known to cause harm. Selenium toxicity from supplements (greater than 100 mcg/dL) can result in selenosis, which may cause gastrointestinal upsets, hair loss, white blotchy nails, garlic breath odor, fatigue, irritability, and mild nerve damage.
Dietary Sources	Selenium is found in meat, seafood, fish, grains, nuts, and seeds. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised.
Notes	Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.

Source: Office of Dietary Supplements, National Institutes of Health

Sodium

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Use	Sodium is used by the body to regulate water hydration, for muscle contractions, and for nerve function.
Deficiency	Sodium deficiency may cause hypoatremia, which causes lethargy, confusion, muscle twitching, seizures, and coma.
Overdose	Consuming too much sodium may cause high blood pressure, edema, and osteoporosis.
Dietary Sources	Sodium is found in table salt, sea salt, soy sauce, and many brined or processed foods.

Source: U.S. National Library of Medicine, National Institutes of Health Northwestern University

Sugar Total

Context	Tip
Use	Sugar is used by the body as energy.
Overdose	Consuming too much sugar may cause increased risk of diabetes, obesity, and hypertension.
Dietary Sources	Sugar is found in fruits, dairy products, honey, sugarcane, sugar beets, and maple syrup.

Source: Northwestern University The Merck Manual Home Health Handbook: Online Version

Thiamin

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Use	Thiamin is used by the body to help convert carbohydrates into energy and for heart, muscles, and nervous system function.
Deficiency	Thiamin deficiency may cause weakness, fatigue, psychosis, and nerve damage. Severe deficiency may cause beriberi which can affect the cardiovascular or nervous system, and if not treated, death.
Overdose	Consuming too much thiamin is not known to cause harm.
Dietary Sources	Thiamin is found in dried milk, egg, lean meats, legumes, nuts and seeds, organ meats, peas, and whole grains. Other sources of thiamin include dairy products, fruits, and vegetables.

Source: U.S. National Library of Medicine, National Institutes of Health

Total Digestible Fiber

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Use	Dietary fiber is used by the body to regulate blood glucose and appetite, speed waste through the large intestines (by water binding) to prevent potentially carcinogenic waste from remaining the bowels for a long time, control cholesterol, and promote the growth of microflora in the intestines.
Deficiency	Dietary fiber deficiency may cause constipation, bowel irregularities, hemorrhoids, diverticulosis, and colorectal cancer.
Overdose	Too much fiber (> 50 grams daily) may cause constipation, diarrhea, or spastic bowel disorder. Inadequate water intake increases the risk of symptoms.
Dietary Sources	Dietary fiber (soluble and insoluble) is found in chickpeas, black beans, kidney beans, lentils, navy beans, Great Northern beans, pinto beans, soybeans, artichokes, peas, lima beans, sweet potatoes, pears, oranges, and apples. Sources of mainly insoluble fiber include brown rice, pumpkin, figs, and popcorn.

Source:

Vitamin A

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Use	Vitamin A is used in the body to help vision, bone growth, reproduction, cell division, cell differentiation (in pregnancy), and to protect from infection.
Deficiency	Vitamin A deficiency may cause: night blindness (early forms), blindness, decreased immune system function, and pneumonia. In children, vitamin A deficiency (early forms) may cause: respiratory and diarrheal infections, decreased growth rate, slow bone development, and susceptibility to serious illness.
Overdose	Consuming too much vitamin A (from regular consumption of liver or from supplements) may cause birth defects, liver abnormalities, reduced bone mineral density (causing osteoporosis), and disorders of the central nervous system. Vitamin A toxicity may cause nausea and vomiting, headache, dizziness, blurred vision, and muscular uncoordination.
Dietary Sources	Vitamin A is found in liver, whole eggs, and milk. Provitamin A carotenoid (which can be made into vitamin A in the body) is found in darkly colored and orange-colored fruits and vegetables, such as carrots, cantaloupes, sweet potatoes, spinach, kale, apricots, peas, mangos, sweet peppers, papaya, broccoli, tomatoes, watermelon, and peaches.

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin B12

Context	Tip
Use	Vitamin B12 is used by the body to maintain nerves and blood cells, to help make DNA, and to help prevent megaloblastic anemia (fatigue and weakness).
Deficiency	Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don't have anemia, so it is important to treat a deficiency as soon as possible. In infants, signs of a vitamin B12 deficiency include failure to thrive, problems with movement, delays in reaching the typical developmental milestones, and megaloblastic anemia.
Overdose	Vitamin B12 has not been shown to cause any harm.
Dietary Sources	Vitamin B12 is found in beef liver and clams. Other sources of vitamin B12 include fish, meat, poultry, eggs, milk, and other dairy products.

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin B6

Context	Tip
Use	Vitamin B6 is used by the body for enzyme reactions in metabolism, brain development during pregnancy and infancy, and immune function.
Deficiency	Vitamin B6 deficiency may cause anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other symptoms of very low vitamin B6 levels include depression, confusion, and a weak immune system. Vitamin B6 deficiency in infants may cause irritability, extremely sensitive hearing, or seizures.
Overdose	Consuming too much vitamin B6 from dietary sources has not been reported. Vitamin B6 toxicity from supplements may cause severe nerve damage, loss of body control, painful skin patches, extreme sensitivity to sunlight, nausea, and heartburn.
Dietary Sources	Vitamin B6 is found in poultry, fish, organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin C

Context	Tip
Use	Vitamin C is used by the body to protect cells, heal wounds, absorb iron from plant-based foods, and help the immune system to function.
Deficiency	Vitamin C deficiency may cause fatigue, swollen or bleeding gums, loose teeth, small red or purple spots on the skin, joint pain, poor wound healing, corkscrew hairs, anemia, and death (if not treated). These symptoms are signs of scurvy which is caused by Vitamin C intake of less than about 10 mg per day for many weeks.
Overdose	Too much vitamin C may cause diarrhea, nausea, and stomach cramps. In people with hemochromatosis, high doses of vitamin C may cause iron overload and damage body tissues.
Dietary Sources	Vitamin C is found in citrus fruits (such as oranges and grapefruit) and their juices, red and green pepper, and kiwifruit. Other sources of vitamin C include broccoli, strawberries, cantaloupe, potatoes, and tomatoes.
Notes	The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses.

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin D

Context	Tip
Use	Vitamin D is used by the body to absorb calcium to maintain strong bones, for muscle movement, for nerve function, for immune system function, and to protect against osteoporosis (in older adults).
Deficiency	Vitamin D deficiency may cause rickets (in children) and osteomalacia (in adults), which is the development soft, thin, and brittle bones.
Overdose	Too much Vitamin D may cause confusion, disorientation, problems with heart rhythm, and kidney damage. Vitamin D toxicity may cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss.
Dietary Sources	Vitamin D is found in salmon, tuna, and mackerel. Other sources of vitamin D include beef liver, cheese, and egg yolks. Sources containing some vitamin D include mushrooms and direct sunlight.
Notes	Skin exposed to sunshine indoors through a window will not produce vitamin D; Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes; Excessive sun exposure doesn't cause vitamin D poisoning because the bo

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin E

Context	Tip
Use	Vitamin E is used by the body to protect cells from damage, for normal cell function, to help immune system function, to widen blood vessels, and to keep blood from clotting within blood vessels.
Deficiency	Vitamin E deficiency is very rare in healthy people. It is almost always linked to certain diseases where fat is not properly digested or absorbed. Examples include Crohn's disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED). Vitamin E needs some fat for the digestive system to absorb it. Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.
Overdose	Vitamin E in foods is not risky or harmful.
Dietary Sources	Vitamin E is found in peanuts, hazelnuts, almonds, and other nuts; sunflower seeds and other seeds; wheat germ oil, sunflower oil, and safflower oils. Other sources of vitamin E include corn oil; soybean oil; spinach, broccoli, and other green vegetables.

Source: Office of Dietary Supplements, National Institutes of Health

Vitamin K

Context	Tip
Use	Vitamin K is used by the body for blood clotting and bone calcification.
Deficiency	Vitamin K deficiency may cause increased risk of spontaneous hemorrhage.
Overdose	Consumption of too much Vitamin K from dietary sources has not been reported. At >1000 times the body's daily requirement, vitamin K supplements may cause thrombogenesis, hemolysis, and jaundice.
Dietary Sources	Vitamin K is found in kale (boiled), spinach (boiled), turnip greens (boiled), collards (boiled), Swiss chard (boiled), parsley, and mustard greens (boiled). Other sources of vitamin K include Brussels sprouts, spinach (raw), turnip greens (raw), green leaf lettuce, broccoli, endive lettuce, and Romaine lettuce. Foods containing some vitamin K include iceberg lettuce, red cabbage, asparagus, and soybean oil.

Source: Office of Dietary Supplements, National Institutes of Health Northwestern University

Water

Context	Tip
Use	Water is used by the body for digestion, absorption, transport, and metabolism of nutrients; to help the kidneys excrete metabolic waste; to regulate body temperature; for balancing electrolytes; and to maintain plasma volume.
Deficiency	Water deficiency, or dehydration, may cause nausea, weakness, delirium, hyperthermia, poor skin turgor, skin tenting on the forehead, decreased urine output, concentrated urine, sunken eyes, dry mucus membranes in the mouth and nose, orthostatic blood pressure changes, and tachycardia (fast heart rate), and death (when water losses exceed 20% of body weight).
Overdose	Consuming too much water generally has not been shown to have adverse health effects. Water intoxication may develop if large amounts of water are provided to patients to replenish fluids lost with surgery, trauma or other conditions associated with fluid and electrolyte losses, especially if compromised renal function or hormonal imbalances are also present. The ensuing increase in intracellular fluid volume can cause swelling of brain tissue accompanied by headaches, nausea, vomiting, muscle twitching, convulsions, and even death.
Dietary Sources	Water is found in plain water or other beverages or foods which are > 90% water by volume, such as milk, coffee, soup, watermelon, strawberries, broccoli, lettuce, and tomato. Other sources of water include fruit juice and foods with a high water content, such as cantaloupe, oranges, apples, pears, grapes, and peaches.

Source: Northwestern University

Xanthophylls Lutein + Zeaxanthin

Context	Tip
Use	Xanthophylls lutein and zeaxanthin are used by the body to protect the eyes by filtering out harmful blue wavelengths of light and to maintain healthy eyes.
Deficiency	Xanthophylls lutein and zeaxanthin deficiency has not been found.
Overdose	Consuming too much xanthophylls lutein and zeaxanthin may cause an imbalance in the retina of the eye.
Dietary Sources	Xanthophylls lutein and zeaxanthin are found in green leafy vegetables, such as cooked kale, spinach, collards, turnip greens. Other sources of xanthophylls lutein and zeaxanthin include raw spinach, cooked corn, green peas, cooked broccoli, Romaine lettuce, green beans, eggs, and oranges.

Source: American Optometric Association Luteineye.info

Zinc

Context	Tip
Use	Zinc is used by the body for immune system function, wound healing, taste and smell function, and to make proteins and DNA. In pregnancy, infancy, and childhood, zinc is used by the body for healthy growth and development.
Deficiency	Zinc deficiency may cause hair loss, diarrhea, sores on eyes and skin, loss of appetite, weight loss, impaired wound healing, decreased ability to taste food, decreased alertness, slow growth (in infants and children), delayed sexual development (in adolescents), and impotence (in men).
Overdose	Too much zinc may cause nausea, vomiting, loss of appetite, stomach cramps, diarrhea, headaches, low copper levels, lowered immunity, and low levels of HDL-cholesterol (the "good" cholesterol).
Dietary Sources	Zinc is found in oysters, red meat, poultry, and seafood such as crab and lobsters. Other sources of zinc include beans, nuts, whole grains, and dairy products.

Source: Office of Dietary Supplements, National Institutes of Health

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