Vitamin A - Retinol, CaroteneVitamin A works together with vitamins D, B, E, zinc, phosphorus and calcium. It also acts as an antioxidant, which may help protect against cancer and other diseases.

Solubility: Fat

Functionality:Healthy formation of bones, teeth, skin; maintenance of outer layer of many tissues and organs; promotes growth and vitality; essential in pregnancy and lactation; necessary for night vision; good for growth and repair of body tissues; good for health of hair and eyes

Rich Sources:Eggs, Dark Green & Yellow Fruits and Vegetables, Dairy Products, Liver

Deficiency Disease:Night-blindness and Keratomalacia, Keratinisation of the nasal and respiratory passage epithelium

Overdose Disease: Hypervitaminosis A

Deficiency Symptoms: Defective Teeth and Gums, Allergies, Dry Hair, Retarded Growth, Susceptibility to Infections, Night Blindness, Eye Irritations, Sinus Trouble, Dry Skin, Loss of Smell.

Deficiency Occurs in:1. People who limit their consumption of liver, dairy foods, and beta-carotene-containing vegetables can develop a vitamin A deficiency.2. Extremely low birth weight babiesRecommended Daily Intakes:1. Men : up to 25,000 IU (7,500 mcg)2. Men over age 65 : 15,000 IU per day3. Women : less than 10,000 IU (3,000 mcg) per day

Vitamin B-1 - ThiamineAssists in production of blood formation, carbohydrate metabolism, and affects energy levels in the body.

Solubility: Water

Functionality:Carbohydrate metabolism appetite regulation, important in nervous system and growth

Rich Sources:Baked Potato, Beef kidney/liver, Brewer's yeast, Flour; rye and whole grain, Garbanzo beans (chickpeas), Dried Ham, Kidney beans, Dried Navy beans, Dried Orange juice, Oranges, Oysters, Peanuts, Peas, Raisins, Rice, brown and raw, Wheat germ, Whole-grain products.

Deficiency Disease: Beriberi

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include fatigue, depression, decreased mental functioning, muscle cramps, nausea, heart enlargement, and eventually beriberi. Alcoholics are at increased risk of a deficiency.

Deficiency Occurs in:1. Most commonly found in alcoholics2. People with Malabsorption conditions3. Those eating a very poor diet4. Also common in children with congenital heart disease5. People with chronic fatigue syndrome6. Individuals undergoing regular kidney dialysisRecommended Daily Intakes1. Men : 1.2 mg2. Women: 1.1 mg3. Pregnancy: 1.4 mg4. Lactation: 1.5 mg

Vitamin B-2 - RiboflavinVitamin B2 is a vitamin that helps the body process amino acids and fats; activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine tri-phosphate.

Solubility: Water

Functionality:Aids in formation of red blood cells and antibodies, Essential for carbohydrate, protein, and fat metabolism, Promotes general health, Necessary for the maintenance of good skin, nails, hair and good vision, Maintains cells respiration

Rich Sources:Dairy Products, Green Leafy Vegetables, Whole & Enriched Grains, Beef, Lamb, Eggs

Deficiency Disease:Ariboflavinosis, Painful tongue and fissures to the corners of the mouth, chapped lips

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include red, swollen, cracked mouth and tongue; fatigue; depression; anemia; and greasy, scaly skin. The formation of cataracts may be a result of this vitamin deficiency.

Deficiency Occurs in:1. Alcoholics2. People with cataracts or sickle cell anemia3. People with chronic fatigue syndromeRecommended Daily Intakes:1. Men: 1.3 mg2. Women: 1.1 mg3. Pregnancy: 1.4 mg4. Lactation: 1.6 mg

Vitamin B-3 - NiacinSolubility: Water

Functionality:Helps Metabolize Sugar, Fat and Protein, Reduces High Blood Pressure, Improves Circulation, Reduces Cholesterol Level, Increases Energy, Helps Maintain Healthy, Digestive System

Rich Sources:Meat, Fish, Whole & Enriched Grains, Beans, Nuts & Peas

Deficiency Disease: Pellagra

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include Dermatitis on the Hands and Face, Weakness, Loss of Appetite, Sore Mouth, Diarrhea, Anxiety, Depression, and Dementia.

Deficiency Occurs in:1. Alcoholics2. People with cataracts or sickle cell anemia3. People with chronic fatigue syndromeRecommended Daily Intakes:1. Men: 16 mg2. Women: 14 mg3. Pregnancy: 18 mg4. Lactation: 17 mg

Vitamin B-5 - Pantothenic AcidSolubility: Water

Functionality:Aids in the utilization of vitamins, Helps in cell building, Aids in, development of the central nervous system, Fights infections, Participates in release of energy from carbohydrates

Rich Sources:Most plant & animal foods especially lean meats, whole grains, legumes

Deficiency Disease: Paresthesia

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include Excessive Fatigue, Sleep Disturbances, Loss of Appetite, Nausea or Dermatitis. However, These Symptoms are Rare and if they occur, they may indicate other B -Vitamin Deficiencies.

Deficiency Occurs in:1. People with alcoholism but are generally believed to be rare.Recommended Daily Intakes:1. Men: 5 mg2. Women: 5 mg3. Pregnancy: 5 mg4. Lactation: 5 mg

Vitamin B-6 - Pyridoxine, pyridoxal phosphateSolubility: Water

Functionality:Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium

Rich Sources:Fish, poultry, lean meat, whole grains, and potatoes

Deficiency Disease: Anemia

Overdose Disease: Impairment of Proprioception

Deficiency Symptoms:Symptoms include Weakness, Mental Confusion, Irritability, Nervousness, Inability to sleep, Hyperactivity, Anemia, Skin lesions, Tongue Discoloration, and Kidney Stones.

Deficiency Occurs in:1. Alcoholics2. Patients with kidney failure3. Women using oral contraceptives4. People with chronic fatigue syndromeRecommended Daily Intakes:1. Men: 1.3 mg2. Men (Over 50): 1.7 mg3. Women: 1.3 mg4. Women (Over 50): 1.5 mg5. Pregnancy: 1.9 mg6. Lactation: 2.0 mg

Vitamin B-9 - ((Folic Acid) Folate, Pteroyiglutamic Acid) FolacinSolubility: Water

Functionality:This vitamin is very important to the growth and reproduction of all body cells, including red blood cells.

Rich Sources:Green leafy vegetables, Dried beans, Poultry, Fortified cereals, Oranges, Nuts

Deficiency Disease:Deficiency during pregnancy is associated with birth defects, such as neural tube defects

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include Anemia, Mood disorders and gastrointestinal disorders. Neural tube defects may occur when a deficiency occurs during pregnancy.

Deficiency Occurs in:1. Alcoholics2. People with Malabsorption disorders or liver disease3. Women taking the birth control pill4. People with kidney failure have an increased risk of folic acid deficiencyRecommended Daily Intakes:1. Men: 400 mg2. Women: 400 mg3. Pregnancy: 600 mg4. Lactation: 500 mg

Vitamin B-12 - CyanocobalaminA vitamin that is needed to make red blood cells and DNA (the genetic material in cells) and to keep nerve cells healthy. It plays an important role in protein formation, aids in the development of normal blood cells, and helps maintain normal nerve tissue.

Solubility: Water

Functionality:Prevents Anaemia by helping in formation and regeneration of red blood cells, Necessary for fat, carbohydrate and protein metabolism, Increases energy, Promotes growth in children, Maintains healthy nervous system

Rich Sources:Beef, Fish, Poultry, Eggs, Dairy Products

Deficiency Disease:Megaloblastic or Pernicious Anaemia

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include nausea, loss of appetite, sore mouth, diarrhea, abnormal gait, loss of sensation in hands and feet, confusion, memory loss, and depression. Harmful anemia may be a result of this deficiency.

Deficiency Occurs in:1. Alcoholics2. Vegetarians who also avoid dairy and eggs3. People with malabsorption conditions4. Older people with urinary incontinence and hearing loss5. People with tinnitus and related disorders6. People with psychiatric disordersRecommended Daily Intakes:1. Men: 2.4 mcg2. Women: 2.4 mcg3. Pregnancy: 2.6 mcg4. Lactation: 2.8 mcg

Vitamin C - Ascorbic AcidVitamin C is an antioxidant vitamin that protects cells from oxidative damage. Vitamin C is necessary for the production of collagen (for wound healing), hormones and neurotransmitters; it may have a role in fighting infection.

Solubility: Water

Functionality:Helps heal wounds, scar tissue and fractures, Essential for healthy bones, teeth and gums, Builds resistance to infection, Prevents scurvy, Gives strength to blood vessels, Aids in absorption of iron, Is essential for the synthesis of collagen

Rich Sources:Citrus Fruits, Tomatoes, Melons, Berries, Green & Red Peppers, Broccoli

Deficiency Disease: Scurvy

Overdose Disease: Refer to Vitamin C megadosage

Deficiency Symptoms:Prolonged healing of wounds, Easy bruising, Frequent infections, Prolonged colds, Scurvy: weak muscles, fatigue, loss of teeth, bleeding gums, depression, bleeding beneath the skin, Swollen or painful joints, Nosebleeds, Anemia: tired, paleness

Deficiency Occurs in:1. Smokers2. Women with Preeclampsia, who have lower blood levels3. People with kidney failureRecommended Daily Intakes:1. Age over 55: Intake of specific vitamins may decrease as you age2. Pregnancy: Do not take doses greater than RDA. Megadoses during pregnancy may result in deficiency symptoms after birth.

Vitamin D - Cholecalciferol, sunshine vitaminVitamin D is necessary for the reproduction of new skin cells. It is one of only three vitamins that are absorbed by the skin (the other two are vitamins A and E). It plays a key role in ensuring the absorption of calcium from the intestines.

Solubility: Fat

Functionality:Required for bone and teeth formation, Improves absorption and utilization of Phosphorous and Calcium, Maintains stable nervous system

Rich Sources:Egg Yolk, Fatty Fish, Milk; Also made in Skin when exposed to Sunlight

Deficiency Disease: Rickets and Osteomalacia

Overdose Disease: Hypervitaminosis D

Deficiency Symptoms:Symptoms include bone pain and tenderness and Muscle Weakness. In children, Rickets may occur, in which bones lose calcium and become soft and curved. Without proper intake, there is an increased risk of Osteoporosis, Arthritis, and Cancer.

Deficiency Occurs in:1. More common in strict vegetarians2. Dark-skinned people3. Alcoholics4. People with liver or kidney disease5. People with hyperparathyroidism6. Also common in men with advanced prostate cancerRecommended Daily Intakes:1. Men: 200 IUa. (over 50) 400 IUb. (over 70) 600 IU

Women: 200 IUa. (over 50) 400 IUb. (over 70) 600 IU

Pregnancy: 200 IULactation: 200 IU

Vitamin E - Alpha-tocopherolVitamin E is an antioxidant vitamin that prevents cell damage that may lead to cancer. By inhibiting the oxidation of LDL cholesterol, vitamin E may reduce the risk of heart disease. It belongs to the family of drugs called tocopherols.

Solubility: Fat

Functionality:Retards cellular aging because of oxygen, Alleviates fatigue by supplying oxygen, Prevents and dissolves blood clots, Helps in preventing sterility, Aids in bringing nourishment to cells

Rich Sources:Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

Deficiency Disease:Deficiency is very rare; mild hemolytic anemia in newborn infants

Overdose Disease: N/A

Deficiency Symptoms:Symptoms include in Infants irritability, Fluid Retention and Anemia. Adult symptoms may include Lethargy, Loss of balance and Anemia. There may be increased risk of Heart Disease, Cancer, and Premature Aging with marginal deficiencies.

Deficiency Occurs in:1. People with a genetic defect in a vitamin E transfer protein called thrombotic thrombocytopenic purpura (TTP)2. Women with Preeclampsia3. Very old people with type 2 diabetesRecommended Daily Intakes:1. Men: 10 mg alpha TE (15 IU)2. Women: 8 mg alpha TE (12 IU)3. Pregnancy: 10 mg alpha TE (15 IU)4. Lactation: 12 mg alpha TE (18 IU)

Vitamin H - BiotinBiotin is a B-complex vitamin which is important in the catalysis of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and to metabolize leucine.

Solubility: Water

Functionality:Promotes healthy, Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid

Rich Sources:Egg Yolk, Meat, Dairy Products, Dark Green Vegetables; Also made by Microorganisms inside Intestinal Tract

Deficiency Disease:Hair loss in both children and adults, Dry skin, Seborrheic dermatitis, Fungal infections

Overdose Disease: N/A

Deficiency Symptoms:Symptoms are incredibly rare. However, if such a deficiency occurs, symptoms may include hair loss, dermatitis, anemia, and muscle pain, loss of appetite, lethargy, depression, hallucinations, and lowered immunity.

Deficiency Occurs in:1. Alcoholics2. People with inflammatory bowel disease3. Someone eats large quantities of raw egg whites4. Long-term antibiotic use5. Long-term use of anti-seizure medications6. People with diseases of the stomachRecommended Daily Intakes:1. Men: 30 mcg2. Women: 30 mcg3. Pregnancy: 30 mcg4. Lactation: 35 mcg

Vitamin K - PhytonadioneVitamin K is necessary for proper bone growth and blood coagulation. It accomplishes this by helping the body transport calcium.

Solubility: Fat

Functionality:Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly. Vitamin K plays an important role in the intestines and aids in converting glucose into glycogen for storage in the liver, promoting healthy liver function.

Rich Sources:Green Leafy Vegetables, Beef Liver and Cheese. It is also found in asparagus, coffee, bacon and green tea. Vitamin K is also made by the bacteria that line the gastrointestinal tract.

Deficiency Disease:Bleeding Diathesis, Delayed clotting & Hemorrhaging, Cholestatic Constipation, Patients may show signs of bruising easily and have nosebleeds.

Overdose Disease: Brain Damage and Impaired Liver Function

Deficiency Symptoms:Symptoms include prolonged clotting time, easy bleeding, and bruising. This deficiency is rare in adults and normally limited to those with liver or food absorption disorders. However, it may occur in premature babies.

Deficiency Occurs in:1. People with certain Malabsorption diseases2. Hospitalized patients who had poor food intake and were receiving antibiotics3. Sometimes develop in breast-fed infantsRecommended Daily Intakes:1. Men: 80 mcg2. Women: 65 mcg3. Pregnancy: 65 mcg4. Lactation: 65 mcg

Vitamin P (Bioflavonoids, Phytochemicals)

A water-soluble vitamin, found as a crystalline substance especially in citrus juices that functions as a bioflavonoid in promoting capillary resistance to hemorrhaging.

Solubility :Water

Functionality :It enhances the use of vitamin C by improving absorption and protecting it from oxidation. Promotes blood vessel health, including improving capillary strength, Prevents accumulation of atherosclerotic plaque, May prevent hemorrhoids, miscarriages, capillary fragility, nosebleed, retinal bleeding in people with diabetes and hypertension

Rich Sources :Great sources of this vitamin are found in the edible pulp of fruits, green pepper, broccoli, and red wine.

Deficiency Disease :If a diet contains enough fruit and vegetables, bioflavonoids should not be deficient, but deficiency would show up as bruising.

Overdose Disease :Over dosages of bioflavonoids may cause diarrhea.

Deficiency Symptoms :No reports exist of this deficiency.

Deficiency Occurs in :Deficiencies have not been reported

Recommended Daily Intakes :There are no daily recommended allowances for this vitamin.

ZincZinc is an essential trace element found in every cell of the human body. It also seems as if zinc helps to control the oil glands, and is also required for the synthesis of protein and collagen - which is great for wound healing and a healthy skin.Functionality:Zinc helps in immune system, which a body's system for fighting off illnesses and infections. It also helps with cell growth and helps heal wounds, such as cuts. It helps manufacture proteins and genetic material and carry out immune functions, such as protecting against infection and cancer.Deficiency Diseases:Allergies, Night blindness, Loss of smell, Falling hair, White spots under finger nails, Skin problems, Sleep disturbances etc.Overdose Disease:Nausea, Diarrhea, Dizziness, Drowsiness and HallucinationsDeficiency Symptoms: Hair loss, diarrhoea, fatigue Delayed wound healing Decreased Mental development in infantsRich Sources:Beef, Black beans, Blackstrap molasses, Chicken heart, Egg yolk, Fish, Lamb, Maple syrup, Milk, Nuts, Oysters, Pork, Sesame seeds, Soybeans, Sunflower seeds, Turkey, Wheat germ, Whole grain products, Yeast.Important for: Metabolism of the ovaries and testes, and in liver function Metabolism of proteins, carbohydrates, lipids and energy Fighting skin problems such as acne, boils and sore throats Tissue of hairs nails and skin Growth and maintenance of muscles Sexual development Synthesis of proteinBest Suitable Composition:Best suitable composition of zinc in nutrition would be adequate levels of copper, calcium, phosphorous, selenium, vitamin A, B6 and E.Recommended Daily Intake: Men: 15 mg Women: 12 mg

MagnesiumThe Magnesium is one of the families of major minerals although it is not as well known as some of the other minerals in the same group. Even though it is not as prominent, the magnesium mineral plays an essential role in about three hundred biochemical processes that take place inside the body.Functionality:It is essential to maintain both the acid-alkaline balance in the body and healthy functioning of nerves and musclesDeficiency Diseases:Heart disease, Diabetes and Osteoporosis.Overdose Disease:Kidney failureDeficiency Symptoms: Nausea Vomiting Loss of appetite Fatigue and a feeling of weaknessRich Sources:Dark green vegetables such as Spinach, Kale, Broccoli and Avocado are excellent magnesium sources. Other magnesium sources include Whole grains, Legumes, Black beans, Brown rice, Lentils, Almonds, Cashews, Peanuts and Peanut butter, Bananas, Soybeans, Wheat bran and Bran flakes, Lean meats, Dry figs, Halibut, Crab and Sardines.Important for: Lowers high blood pressure Promotes healthy cardiovascular system to prevent heart disease and arrhythmia Calcium deposits, kidney stones, and gallstones Relief from indigestion Inhibits blood clots and widens arteries Diabetes Prevention Relaxes muscles and reduces severity of asthma by widening the airwaysBest Suitable Composition:It is best taken with calcium, iron, B group vitamins as well as vitamin E.Recommended Daily Intake: Children: 80-240 mg Men: 350 mg Woman: 300 mg Pregnancy: 350-400 mg Breast-feeding: 310-360 mg

SeleniumSelenium is an essential trace element that is important in proper immune system functioning and in free radical control. The body only needs a small amount. Nevertheless, the Selenium mineral is an essential mineral which the body requires on a daily basis.Functionality:Selenium enhances the immune system and protects against heart weakness and degeneration. It is crucial for optimal health and detoxification. Selenium is required for the production of thyroid hormones.Deficiency Diseases:Malabsorption, but that too is rare.Overdose Disease:Nausea, Vomiting and DiarrheaDeficiency Symptoms: Cardiovascular disease Nerve degeneration Hypothyroidism Arthritis Anemia and a dry, scaly scalpRich Sources:Red meat, Chicken, Turkey, Liver, Fish, Shellfish, dark Green leafy vegetables, Whole grains, Eggs, Onions, Brazil nuts, Walnuts, Brewer's yeast, Wheat germ, Pasta, Noodles, Rice, Cottage cheese, Cheddar cheese and Garlic are all good selenium sources.Important for: Protection of eyes from cataracts Heart from muscle damage Antioxidant Reducing cancer riskBest Suitable Composition:Selenium should always be taken with vitamins E, A and beta-carotene, and it is preferable when taking a supplement to take selenium in the form of selenocysteine or selenomethionine, which are both organic.Recommended Daily Intake: Men & Women: 70 mg

PhosphorusPhosphorus is the second most abundant mineral in the body and 85% of it is found in the bones. The rest of the body's phosphorus is found in the blood. It is found in the body usually at a ration of 1:2 to calcium. It is nonmetallic element that is found in the blood, muscles, nerves, bones, and teeth and is a component of adenosine tri-phosphateFunctionality:Like calcium it is needed for the formation of bone tissue and plays other vital roles in the blood, nervous and enzyme systems. It helps form cell membranes and genetic material. Phosphorus also helps to maintain normal acid-base balance (pH) in its role as one of the body's most important buffers.Deficiency Diseases:Rickets, Osteoporosis, Stiff joints and Pain in the bones. It can also cause anxiety, irritability, sensitive skin, stress, tiredness and weak teeth etc.Overdose Disease:N/A,Deficiency Symptoms: Weak or fragile bones & teeth Fatigue, weakness Loss of appetite Joint pain and stiffness Less energy and a susceptibility to infectionsRich Sources:Milk, Yogurt, Cottage cheese, American cheese, Pork, Hamburger, Tuna, Lobster, Chicken, Sunflower seeds, Peanuts, Pine nuts, Peanut butter, Bran flakes, Shredded wheat, Whole wheat bread, Noodles, Rice, White bread, Potatoes, Corn, Peas, French fries, Broccoli, Milk chocolate and Soda beverages (due to the phosphoric acid added as a preservative)Important for: Growth, maintenance, and repair of cells, and the production of energy Maintain the pH level (acidity-alkalinity) of the blood Reduces pain of arthritis Speedy recovery of burn victims Cancer prevention Building of strong bones and skeletal structure Maintain heart regularityBest Suitable Composition:Phosphorus & Calcium compose the major nutrients that strengthen bone. The body would not be able to make these connective tissues and organs that are so vital without a steady supply of Phosphorus.Recommended Daily Intake: Men & Women: 1000 mgPhosphorus is best taken as part of a multivitamin and mineral supplement.

CalciumCalcium is the most abundant mineral in the human body and has several important functions. Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. Calcium is a primary structural constituent of the skeleton, but it is also widely distributed in soft tissue where it is involved in neuromuscular, enzymatic, hormonal, and other metabolic activity.

Calcium absorption is dependent upon the calcium needs of the body, the foods eaten, and the amount of calcium in the foods eaten. Vitamin D from diet or exposure to the ultraviolet light of the sun increases calcium absorption. Calcium absorption tends to decrease with increased age for both men and women. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells. Because of its biological importance, calcium levels are carefully controlled in various compartments of the body. The three major regulators of blood calcium are parathyroid hormone (PTH), vitamin D, and calcitonin.Functionality of calcium:It helps in building of strong bones, healthy teeth, for chomping on tasty food. Because the body cannot manufacture calcium, you must eat calcium in your daily diet to replace the amounts that are constantly lost. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes. Long-term calcium deficiency can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures. Calcium has also been found to assist in the production of lymphatic fluids. Just 1% of the total body pool of calcium is utilized to support nerve transmission, muscle contraction (including normal heart rhythm), blood clotting, and regulation of enzyme and hormone activities. Membrane calcium transport systems are involved in regulation of cellular osmolarity and peripheral vascular resistance. Additionally, this mineral assists in transport of nutrients and other substances across cell membranes and is required for binding of intrinsic factor to ilea receptors for absorption of vitamin B12.Deficiency Diseases of calcium:Arthritis, High Blood Pressure, OsteoporosisOverdose Disease of calcium:Constipation and lack of appetiteDeficiency Symptoms of calcium:Because bone stores of calcium can be used to maintain adequate blood calcium levels, short-term dietary deficiency of calcium generally does not result in significantly low blood calcium levels. But, over the long term, dietary deficiency eventually depletes bone stores, rendering the bones weak and prone to fracture. The symptoms of calcium deficiency are: Bowlegs, Pigeon Breast, and Knock-knees of children Cramp pains in legs Delay in sitting up, Crawling and Walking of babies Heart becomes irregular Nerves become extremely irritable Poor sleep disorder Weakness in the bonesRich Sources of calcium: Dairy Products, such as Milk, Cheese, and Yogurt Canned Salmon and Sardines with Bones Leafy Green Vegetables, such as Broccoli, Spinach Calcium-Fortified foods - from Orange juice to Cereals and Crackers Ice Cream, Kale, Oysters, RicottaIndividuals two years and older should eat 2-3 servings of dairy products per day. A serving is equal to: 1 cup (8 fl oz) of milk 8 oz of yogurt 1.5 oz of natural cheese 2.0 oz of processed cheeseAlthough dairy products are the main source of calcium in the diet, other foods also contribute to overall calcium intake. A person may have to eat several servings of certain foods such as spinach to obtain the same amount of calcium in one cup of milk, which is not only calcium-rich but also contains calcium in an easily absorbable form.Calcium is Important for: Formation of bones and teeth Coagulation of blood Contraction of muscles, Cardiac action, Milk production Transformation of light to electrical impulses in the retina Young mothers during pregnancy and the nursing period Children and young people for rapid growth of bonesBest Suitable Composition:Calcium, Magnesium, Vitamin D, Phosphorus, Soy-based foods and Fluoride compose the major nutrients that strengthen bone. A deficiency of any of these may produce a serious disturbance in the framework of the body.Applications or Uses of Calcium:Some of the applications or uses of calcium are as follows: Calcium is used in the extraction of other metals, such as uranium, zirconium, and thorium as a reducing agent: Calcium is used for various ferrous and nonferrous alloys as a deoxidizer, desulfurizer, or decarbonizer. Calcium is used in the production of aluminium, beryllium, copper, lead, and magnesium alloys as an alloying agent Calcium is also used in the making of cements and mortars to be used in construction.How to retain calcium in healthy food?Calcium is lost in cooking some foods even under the best conditions. To retain calcium: Cook foods in a minimal amount of water. Cook for the shortest possible time. Some foods, such as orange juice, bread, and ready-to-eat cereals, are not normally good sources of calcium but may have had calcium added. Most instant-prepared cereals are fortified with calcium. The serving sizes used on the list of good sources is only estimates of the amounts of food you might eat. The amount of nutrient in a serving depends on the weight of the serving. For example, a cup of a cooked vegetable contains more calcium than a cup of the same vegetable served raw, because a serving of the cooked vegetable weighs more. Therefore, the cooked vegetable may appear on the list while the raw form does not. Use low fat or fat free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals. Blend a fruit smoothie made with low fat or fat free yogurt for a great breakfast. Sprinkle grated low fat or fat free cheese on salad, soup or pasta. Choose low fat or fat free milk instead of carbonated soft drinks. Serve raw fruits and vegetables with a low fat or fat free yogurt based dip. Create a vegetable stir-fry and toss in diced calcium-set tofu. Enjoy a parfait with fruit and low fat or fat free yogurt. Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.Calcium is one of the most important macronutrients for the body's growth and function. Sufficient amounts are important in preventing many diseases. Calcium levels are tightly controlled by a complex interaction of hormones and vitamins. Dietary requirements vary throughout life and are greatest during periods of growth and pregnancy. However, recent reports suggest that many people do not get sufficient amounts of calcium in their diet. Various calcium supplements are available when dietary intake is inadequate.

Who needs extra calcium to prevent a deficiency? Menopausal WomanMenopausal Woman often leads to increases in bone loss with the most rapid rates of bone loss occurring during the first five years after menopause. Drop in estrogen production after menopause result in increased bone resorption, and decreased calcium absorption.

Estrogen therapy works to restore postmenopausal bone remodeling levels back to those of pre-menopause, leading to a lower rate of bone loss. Estrogen appears to interact with supplemental calcium by increasing calcium absorption in the gut. However, including adequate amounts of calcium in the diet may help slow the rate of bone loss for all women. Amenorrheic Women and the Female Athlete TriadAmenorrhea is the condition when menstrual periods stop or fail to initiate in women who are of childbearing age. Secondary amenorrhea is the absence of three or more consecutive menstrual cycles after menarche occurs (first menstrual period). The secondary type of amenorrhea can be induced by exercise in athletes and is referred to as "athletic amenorrhea". Potential causes of athletic amenorrhea include low body weight and low percent body fat, rapid weight loss, sudden onset of vigorous exercise, disordered eating and stress.

The condition "female athlete triad" refers to the combination of disordered eating, amenorrhea, and osteoporosis. Exercise-induced amenorrhea has been shown to result in decreases in bone mass. In female athletes, low bone mineral density, menstrual irregularities, dietary factors, and a history of prior stress fractures are associated with an increased risk of future stress fractures. Thus, it is important for amenorrheic women to maintain the recommended Adequate Intake for calcium. Lactose Intolerant IndividualsLactose mal-digestion (or "lactase non-persistence") describes the inability of an individual to completely digest lactose, the naturally occurring sugar in milk. Lactose intolerance refers to the symptoms that occur when the amount of lactose exceeds the ability of an individual's digestive tract to break down lactose.

Symptoms of lactose intolerance include bloating, flatulence, and diarrhea after consuming large amounts of lactose (such as the amount in 1 quart of milk). Lactose maldigesters may be at risk for calcium deficiency, not due to an inability to absorb calcium, but rather from the avoidance of dairy products. Symptoms of lactose intolerance vary from individual to individual depending on the amount of lactose consumed, history of previous consumption of foods with lactose and the type of meal with which the lactose is consumed. Drinking milk with a meal helps reduce symptoms of lactose intolerance substantially. VegetariansThere are several types of vegetarian eating practices. Individuals may choose to include some animal products or no animal products in their diet. Calcium absorption may be reduced in vegetarians because they eat more plant foods containing oxalic and phytic acids, compounds which interfere with calcium absorption. However, vegetarian diets that contain less protein may reduce calcium excretion. Yet, vegans may be at increased risk for inadequate intake of calcium because of their lack of consumption of dairy products. Therefore, it is important for vegans to include adequate amounts of non-dairy sources of calcium in their daily diet

Calcium SupplementsCalcium supplements are taken by individuals who are unable to get enough calcium in their regular diet or who have a need for more calcium. They are used to prevent or treat several conditions that may cause hypocalcemia (not enough calcium in the blood). The body needs calcium to make strong bones. Calcium is also needed for the heart, muscles, and nervous system to work properly.

Pregnant women, nursing mothers, children, and adolescents may need more calcium than they normally get from eating calcium-rich foods. Adult women may take calcium supplements to help prevent a bone disease called osteoporosis. Osteoporosis, which causes thin, porous, easily broken bones, may occur in women after menopause, but may sometimes occur in elderly men also. Other bone diseases in children and adults are also treated with calcium supplements.

Vitamin D helps prevent calcium loss from your bones. It is sometimes called "the sunshine vitamin" because it is made in your skin when you are exposed to sunlight. If you get outside in the sunlight every day for 15 to 30 minutes, you should get all the vitamin D you need. However, in northern locations in winter, the sunlight may be too weak to make vitamin D in the skin. Vitamin D may also be obtained from your diet or from multivitamin preparations. Most milk is fortified with vitamin D.

IronIron is part of hemoglobin, the oxygen-carrying component of the blood. Iron helps because it's important in the formation of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the body. Although iron is part of the antioxidant enzyme catalase, iron is not generally considered an antioxidant, because too much iron can cause oxidative damage.Functionality:The body needs iron to transport oxygen from your lungs to the rest of your body. Iron is necessary for production of hemoglobin, and oxygenation of red blood cells, builds up blood quality, and increases resistance as well as increasing energy production. Iron also forms part of several enzymes and proteins in the body.Deficiency Diseases:Anaemia Overdose Disease: Cancer, Liver & Heart damage, Diabetes & Skin ChangesDeficiency Symptoms: Lethargy, poor concentration Pale skin and shortness of breath poor stamina Intestinal bleeding Excessive menstrual bleeding Nervousness Heart palpitationsRich Sources:Iron is found in Meat, Fish, Beans, Spinach, Molasses, Kelp, Brewer's yeast, Broccoli and Seeds.Important for: Formation of haemoglobin Brain development Regulation of body temperature Binding oxygen to the blood cellsBest Suitable Composition:Iron should be taken between meals with Vitamin C, while manganese, copper, molybdenum, vitamin A and the B group are also beneficial.Recommended Daily Intake: Men: 10 mg Women: 18 mg