Iron Works Gym - Official Hammer Strength Training Center - 515 West Main, Riverton WY

NUTRITION INFORMATION - BASIC NUTRIENT FUNCTIONS

We all want to eat healthier to look and feel better. Our bodies need proper building blocks and learning what basic nutrients do isn't difficult. This easy nutrition at a glance reference guide shows how to get what you need from healthier foods. Please research what nutritional intake is right for you and remember that you know your body and needs best.

Vitamin A

Good Food Sources	Health Functions	Deficiency Symptoms
Apricots, broccoli, fish liver oils, liver, spinach and other dark leafy veggies. Yellow, orange or red vegetables like carrots, pumpkins, winter squash.	Smooth, healthy-looking skin. Resistance to infection and diseases. Normal vision. Healthy mucous membranes.	Night blindness. Failure of tear secretion and changes in the eyes. Susceptibility to respiratory infection. Dry rough skin. Failure of tooth enamel (children). Changes in mucous membrane.

Vitamin B1 (Thiamin)

Good Food Sources	Health Functions	Deficiency Symptoms
Brewer's yeast, green leafy veggies such as spinach. Lean meats, legumes, seeds, and nuts. Organ meats. Wheat germ, whole grain products.	Emotional stability. Energy and memory.	Constipation and depression. Loss of appetite. Neurological changes. Painful calf muscles.

Vitamin B2 (Riboflavin)

Good Food Sources	Health Functions	Deficiency Symptoms
Almonds, asparagus, broccoli. Cheese, milk and eggs. Organ Meat. Wheat germ. Whole grain products and wild rice.	Smooth, healthy-looking skin. Resistance to infection and diseases. Normal vision. Healthy mucous membranes.	Night blindness. Failure of tear secretion and changes in the eyes. Susceptibility to respiratory infection. Dry rough skin. Failure of tooth enamel (children). Changes in mucous membrane.

Vitamin Niacin

Good Food Sources	Health Functions	Deficiency Symptoms
Brewer's yeast. Fish and legumes. Organ meats and poultry. Whole grain products.	Reduced blood cholesterol levels. Mental and emotional health. Aids metabolism of carbohydrates, fats and amino acids.	Irritability. Sleeplessness. Mental changes. Headache. Pellagra.

Vitamin B6 (Pyridoxine)

Good Food Sources	Health Functions	Deficiency Symptoms
Bananas and brewers yeast. Buckwheat flour, organ meats, peanuts and poultry. Rice salmon, sunflower seeds, tomatoes, wheat germ and whole grain products.	Production of antibodies. Rids body tissues of excess fluid in premenstrual women. Emotional stability. Healthy skin. Central nervous system regulation.	Anemia, weight loss, abdominal distress, vomiting, hyperirritability and convulsions in infants. Depression, weakness, irritability, nervousness and brain wave abnormalities followed by convulsions in adults. Burning, tingling, numbness in the extremities.

Vitamin B12 (Cyanocobalamin)

Good Food Sources	Health Functions	Deficiency Symptoms
Eggs, fish, meat, milk and organ meat.	Normal growth. Healthy nervous system. Normal red blood cell formation.	Nervous system damage, i.e., sensory deterioration, neuritis. A raw, scarlet appearance of the tongue and a smooth tongue surface. Pernicious anemia.

Vitamin Folacin (Folate)

Good Food Sources	Health Functions	Deficiency Symptoms
Asparagus and brewer's yeast. Broccoli and dark green leafy veggies such as collards, spinach, beet greens and legumes. Liver, nuts, onions, wheat germ and whole grain products.	New red blood cell production. Found in the most rapidly growing tissues such as bone marrow, alimentary tract lining.	Anemia which includes tongue inflammation, gastrointestinal lesions and diarrhea.

Vitamin C (Ascorbic Acid)

Good Food Sources	Health Functions	Deficiency Symptoms
Broccoli, Brussels sprouts, cabbage and cantaloupes. Cauliflower, citrus fruits and their juices. Currants and dark leafy veggies. Green peppers, persimmons, pimientos, strawberries and tomatoes.	Teeth and bone formation. Bone fracture healing. Wound and burn healing. Resistance to infection and other diseases. Collagen formation.	Weakness. Swollen, tender joints. Loose teeth. Spongy gums. Scurvy. Delayed wound healing. Hemorrhages.

Vitamin D

Good Food Sources	Health Functions	Deficiency Symptoms
Fish liver oils, herring, mackerel, salmon, sardines, tuna fish.	Bone structure growth. Remineralization of mature bone. Facilitates the absorption and utilization of calcium and phosphorus.	Bowleg, knock-knee, curvature of the spine, and pelvic and chest deformities in children (rickets: softening of bones) Teeth decay easily. Tooth formation delayed in children.

Vitamin E

Good Food Sources	Health Functions	Deficiency Symptoms
Almonds, corn oil, olive oil, peanuts and safflower oil. Soybean oil, sunflower seeds, wheat germ and wheat germ oil.	Healthy red blood cells, heart and skeletal muscles. Possible retardation of the aging process through protection of body fats from oxidation. Helps fight effects of air pollutants such as lead, mercury, and ozone.	Breakdown of red blood cells. Anemia (premature infants).

Vitamin Calcium

Good Food Sources	Health Functions	Deficiency Symptoms
Almonds, brewer's yeast, broccoli and dark leafy veggies such as kale, beet, turnip, collard, mustard greens. Milk, cheese, and most dairy. Salmon, soybeans, tofu, and watercress.	Blood clotting. Normal functioning of nerve tissues. Normal pulse and cardiac contraction. Bone and teeth formation and growth.	Irritability of nervous tissue and tetany with convulsions. Rickets (children). Shorten of height, susceptibility of bone fractures and low backache in middle aged women. Orthopedic casts on limbs or prolonged bed rest can cause calcium deficiency.

Vitamin Iron

Good Food Sources	Health Functions	Deficiency Symptoms
Apricots, blackstrap molasses, brewer's yeast, eggs, green leafy veggies and legumes. Nuts, organ meets, sunflower seeds, wheat germ and whole grain products.	Blood formation. Transport of oxygen within the body.	Weakness and easy fatigue. Headache. Palpitation. Paleness. Decreased resistance to infection. Mouth soreness. Nutritional anemia. Pernicious anemia.

Vitamin Magnesium

Good Food Sources	Health Functions	Deficiency Symptoms
Green leafy veggies such as kale, beet greens. Molasses, nuts, peas, brown rice, and soybeans. Wheat germ and whole grain products.	Biological reactions within the cell. Conduction of nerve impulses. Normal muscle contraction. Healthy heart, muscles, nerves, brain, kidneys, liver and other organs. Maintenance of normal basic metabolism. Aids adaptation to cold.	Irritability, nervousness. Muscle tremor. Behavioral disturbances. Calcification of soft tissues. Convulsions. Vasodilatation and skin changes.

Vitamin Potassium

Good Food Sources	Health Functions	Deficiency Symptoms
Apples, apricots, avocados, bananas, beef, black strap molasses, brewer's yeast and broccoli. Chicken, halibut, oranges, peanut butter, potatoes, raisins, sesame seeds, sunflower seeds, tomatoes, tuna and wheat germ.	Biological reactions within the cell. Healthy kidneys, heart and skeletal muscles.	Muscular weakness. Increased nervous irritability. Cardiac irregularities. Mental disorientation. Abdominal bloating.

Vitamin Zinc

Good Food Sources	Health Functions	Deficiency Symptoms
Beef, cheese, eggs, fish and green beans. Lamb, lima beans, meat, nuts, wheat products and whole grain products.	Production and growth of new healing cells. Healthy skin. Numerous enzyme actions throughout the body. Carbon dioxide exchange. Normal maintenance of vitamin A blood levels.	Growth retardation. Delayed sexual maturation. Delayed wound healing. Loss of appetite and sense of taste. Skin problems.