M3 - MICRONUTRIENTS Flashcards
Vitamins
Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamin needs come from food as the body cannot manufacture them.
Fat Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water Soluble Vitamins
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin C
Fat Soluble Vitamins
Stored in the fatty tissues of the body and the liver. They can stay in the body for days and sometimes even months.
Vitamin A
Can be sourced from animal foods and plant foods.
The most important provitamin A is beta-carotene.
Functions:
- Regulates the immune system
- Plays a role in bone & tooth development and reproductioin
- Vital for hair growth and essential for maintaining the light-sensing cells in the eye.
Food sources: milk, cheese, chicken liver, eggs, fish, carrots, kumara, brocoli, and green leafy veges.
Deficiency: A leading cause of preventable blindeness in children worldwide. The most common symptom of vitamin A deficiency is xerophthalmia, which is rare in most developed nations.
Vitamin D
Also known as calciferol, is a fat soluble vitamin. 1,25(OH)2D which is calcitriol is the active steroid form of vitamin D.
Functions:
- Helps in regulating the absorption of calcium and phosphorous, which is important for normal growth and development of bones and teeth.
- Protective effect, not only against several types of cancer, but also against multiple sclerosis and type 1 diabetes.
Ultimate sources to replenish Vitamin D is from moderate sun explosure. It is close to impossible to get enough vitamin D from food sources. 100g of salmon has 500 IU of Vitamin D but you need couple of 1000 IU Vit D daily.
Deficiency: Manifested as rickets in children. Rickets is a disease characterised by a failure of bone tissue to become properly mineralised, resulting in soft bones and skeletal deformities.
Vitamin K
K: Fat soluble vitamin that belongs to the family of compounds, including phylloquinone (vitamin K1) and a series of menaquinones (vitamin K2).
The main dietary forms are vitamin K1 (phylloquinone), found in plant foods, and vitamin K2 (menaquinones), found in animal-derived foods and fermented soy products.
Functions
- Plays an essential role in blood clotting.
- Other functions include supporting bone health and helping prevent the calcification of blood vessels, potentially reducing the risk of heart disease.
Food sources:
The best dietary sources comes from green leafy vegetables such as spinach and kale. Vitamin K2 is mainly found in animal products and fermented soya products.
Deficiency:
Blood wouldn’t clot without vitamin K, and even a tiny wound could cause unstoppable bleeding. Low levels of vitamin K have also been linked with reduced bone density and increased risk of fractures in women.
Vitamin B1
Also known as Thiamin
Humans can store tiny amounts of thiamin in the liver, and therefore, a continued supply of this essential vitamin is required from our diet.
Functions:
- It is an essential cofactor in the conversion of carbohydrates into glucose.
- Performs its co-enzymatic functions for the adequate energy supply to nucleic acids, neurotransmitters, and myelin.
- Helps in the development and functioning of the nervous system.
Food sources:
Rice has the highest sources of vitamin B1. Brown rice is highly concentrated with vitamin B1. Cereals and white rice can be fortified with B1. Black beans.
Meat, fish, pork.
Significant amount of vitamin B1 is lost when cooking water is thrown out.
Deficiency:
It is rare in the developed world.
However, thiamin deficiency’s leading cause is low absorptioin or high excretioin rates than normal.
Some early symptoms of thiamin deficiency are short-term memory loss, muscle weakness, anorexia etc.
The most common disease of thiamin deficiency is beriberi. Beriberi causes impaired sensory, motor, and reflex functions.
Vitamin B2:
Also known as Riboflavin is a water soluble vitamin. Our body can only store minimal water soluble vitamins, usually in the liver, heart, and kidneys, and the excess is excreted via urine.
Functions:
- It is responsible for maintaining healthy blood cells.
- It helps in boosting energy, protecting skin and eye health.
- All B vitamins help extract energy from the food you eat into usuable energy in the form of ATP.
Food sources: eggs, organs, meat, milk, spinach, mushrooms, almonds.
A lot of vitamins are lost in cooking water. To minimise loss is to steam and not over cook.
Deficiency:
Extremely rare. But if manifested, it may cause fatigue nerve damage and result in slow metabolism.
Vitamin B3
Also known as niacin, is one of the B- complex family’s water-soluble vitamins.
Functions:
- It is essential for maintaining a healthy cardiovascular system, especially balancing blood cholesterol levels.
- Niacin also helps with brain function and healthy skin formation.
Food sources: Beef liver, chicken breast, turkey breast, salmon, tuna, pork and beef.
Brown rice, peanuts, potatoes and seeds.
Deficiency: It is rare, although when it happens, it can result in skin rashes, diarrhoea, or dementia.
Vitamin B5
Vitamin B5:
Pantothenic acid is an essential water-soluble vitamin.
Functions:
- It helps break down food into energy.
- It helps manage cholesterol levels by increasing HDL and lowering LDL and triglyceride levels in the blood.
Food sources: Beef, chicken, organ meats, wholegrains and vegetables such as carrots, tomatoes and cabbage.
Deficiency: It is rare and limited to severe malnutrition.
Vitamin B6
Also known as Pyridoxine
Functions:
- It is an essential vitamin used to make antibodies that help us fight various diseases.
- It helps manufacture haemoglobin that carries oxygen in red blood cells throughout the body.
- Helps break down proteins.
- It is also required for optimal nerve function, skin and eye health, and helping boost energy levels.
Food sources: chick peas has the highest concentration of B6. Followed by, beef liver, chicken breast, tuna, salmon, cottage cheese, nuts and banana.
Deficiency: Rare as it’s present in many animal and plant products.
Vitamin B7
Biotin
Functions:
- All B vitamins play an essential role in the metabolism of all macronutrients, i.e., carbohydrates, proteins, and fats.
- Together they help keep the nervous system in working order by assisting with neurotransmitters and nerve signals.
- Biotin plays a significant role in keeping the health and strength of skin, hair, and nail. Supplementation, or more than what you need wouldn’t help improve though.
- It helps produce leucine, an amino acid important for muscle growth.
Food sources: Beef liver, egg, salmon, pork, seeds, legumes, avocados, mushrooms, brocoli, almonds, and kumara.
Deficiency: Rare but when it happens your skin can become dry, there can be hair loss, and you may feel a lack of energy.
Vitamin B9
Folate, and it does not participate in energy metabolism.
Function:
- It helps synthesise DNA and RNA, making it one of the most important nutrients during pregnancy.
- It holds a high significance when it comes to cell division and growth. This is another reason for it being a vital nutrient during pregnancy, infancy, childhood, and adolescence.
- The human body requires folate to produce healthy red blood cells and therefore prevent anemia.
Food sources: egg, milk, cheese, beef liver, dark green leafy, veges, kidney beans, orange, papaya, capers.
Deficiency:
Megaloblastic anemia is the main sign of vitamin B9 deficiency.
Symptoms include headache, shortness of breath, weakness, and fatigue.
Vitamin B12
Cobalamin
It has various vital functions in our bodies.
Functions:
- It is responsible for making red blood cells. It is also involved in DNA formation and regulation.
- It helps prevent megaloblastic anemia, a disorder in which red blood cells become larger than normal, immature, and few, which reduces the amount of oxygen carried by the blood to the tissues.
- It is also a crucial nutrient to maintain healthy eyes, brain, heart, hair, skin, and nails.
Food sources: Fish, egg, meat, milk, nutritional yeast and fortified foods like bread and cereals.
Deficiency:
Large amounts of folic acid (vitamin B9) can mask vitamin B12 and result in severe neurological damage when not treated for a few years.
Symptoms include poor memory, dementia, depression, confusion, megaloblastic anemia, weakness, constipation, and weight loss.
Vegans are at a higher risk of developing vitamin B12 deficiency.
Vitamin C
ascorbic acid
Functions:
- It is an important antioxidant and plays a significant role in scavenging free radicals, protecting us from cell-damaging.
- It helps in collagen synthesis. Collagen is the most common protein found in the body. It is present in bones, ligaments, tendons, skin, etc.
- It can also enhance the absorption of iron.
Food sources: red pepper, citric fruits like orange and grapefruits
Deficiency:
Scurvy is a disease that may start to manifest if the vitamin C intake falls below 10mg/day for weeks.
If scurvy is left untreated, then it could prove fatal.
Vitamin C deficiency is rare in the developed world.
5 servings of fresh fruits and vegetables daily.
Water soluble vitamins VS fat soluble vitamins
Water soluble vitamins:
Easily absorbs into the bloodstream but it does not get stored in significant amounts therefore excess is excreted in urine.
Therefore, it reduces the risk of toxicity but requires regular intake.
It primarily act as coenzymes or cofactors in energy metabolism, DNA synthesis, and nerve function.
It is more prone to deficiency since they aren’t stored for long.
Fat soluble vitamins:
Absorbed along with dietary fat and require bile for digestion.
It is stored in the liver and fatty tissues, so reserves can last longer. It is excreted slowly, which increases the risk of toxicity with excessive intake.
Important for vision, bone health, immune function, and blood clotting.
Deficiency develops slowly however it may occur if fat absorption is impaired.
Key difference:
Water-soluble dissolve in water; fat-soluble dissolve in fat.
water-soluble is not stored; fat-soluble are stored in the liver and fat tissues.
Water-soluble are less likely to cause toxicity; fat-soluble have a higher risk when consumed in excess.
Minerals
Just like vitamins, minerals are essential for your body to stay healthy.
Body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly.
Macro minerals
Calcium
Phosphorus
Magnesium
Sulfur
Sodium
Chloride
Potassium
Micro minerals
Trace minerals, also known as microminerals, are essential minerals required by the body in very small amounts, typically less than 100 milligrams per day. Despite their small required quantity, they play crucial roles in various physiological functions.
Examples of Trace Minerals
- Iron: Important for oxygen transport in the blood (hemoglobin) and energy production.
- Zinc: Supports immune function, wound healing, and DNA synthesis.
- Copper: Aids in iron metabolism, energy production, and connective tissue formation.
- Manganese: Involved in bone formation, metabolism, and antioxidant function.
- Selenium: Protects cells from damage (antioxidant) and supports thyroid function.
- Iodine: Essential for thyroid hormone production and metabolic regulation.
- Chromium: Enhances insulin action and helps regulate blood sugar levels.
- Molybdenum: Supports enzyme function in detoxifying harmful substances.
- Fluoride: Strengthens teeth and helps prevent dental decay.
Functions of Trace Minerals
Enzyme cofactors: Many enzymes require trace minerals to function properly.
Hormone synthesis: Some, like iodine, are essential for hormone production.
Immune system support: Zinc and selenium play roles in immune defense.
Antioxidant defense: Selenium and manganese are part of antioxidant enzymes that protect cells from oxidative stress.
Food Sources
Iron: Red meat, poultry, beans, spinach.
Zinc: Shellfish, seeds, nuts, whole grains.
Copper: Nuts, seeds, whole grains, shellfish.
Selenium: Brazil nuts, fish, eggs.
Iodine: Seaweed, iodized salt, dairy products.
Chromium: Broccoli, whole grains, meats.
Manganese: Whole grains, nuts, leafy greens.
Fluoride: Fluoridated water, tea, fish.
Importance
Although needed in small quantities, trace mineral deficiencies can lead to serious health problems such as anemia (iron deficiency), goiter (iodine deficiency), or weakened immune function (zinc deficiency). Conversely, excess intake can be toxic, so balance is critical.
Calcium (macro mineral)
Most abundant mineral in the body.
Calcium is primarily found in bones, and it constitutes 2% of your total body weight.
Functions:
- Major constituent of bones
- Adequate calcium and vitamin D, along with physical activity, may reduce the risk of osteoporosis
- Calcium is also needed to regulate heart rhythms, aids in muscle function, and regulate blood pressure and cholesterol levels.
Food sources:
Dairy, green leafy veges (but bioavailability decreases because of antinutrients like oxilic acids)
Deficiency:
There is no calcium deficiency in the short term, as blood calcium levels are tightly regulated.
But in the long run, calcium deficiency may result in bone loss, especially in children and postmenopausal women.
Vegans or people with lactose intolerance are also at risk of calcium deficiency.
Calcium deficiency eventually can lead to bone fractures and osteoporosis.
Phosphorus (macro mineral)
Mineral that makes up 1% of a person’s total body weight. It is the second most available mineral in the body after calcium. It is mostly in the bones, teeth, DNA, and RNA.
Functions:
- Phosphorus and calcium play a significant role in creating bones and teeth.
- Phosphorus exists in every human body cell and contributes to RNA and DNA formation, responsiblee for the storage and transmission of genetic information.
- Adequate phosphorous is essential for maiintaining essential cellular functions, nerve conduction, and energy production.
Food sources: dairy products, salmon, chicken, beef, lentils, cashews, potatoes, kidney beans, and rice.
Deficiency:
Rare to run low on phosphorous as it is readily available in many foods.
A shortage can sometimes happen, especially in individuals suffering from alcohol abuse, eating disorders, anorexia and certain inherited disorders.
Symptoms of deficiency include anemia, muscle weakness, bone pain, and numbness in the arms and legs.
Magnesium (macro mineral)
It maintains healthy nerve and muscle function, strong bones and regulates blood glucose and blood pressure.
An adult body contains about 25g of magnesium, of which 50-60 percent is in bones and the remaining in soft tissues.
Functions:
- It regulates calcium and vitamin D levels
- Plays an essential role in cell membrane’s glucose transporting mechanism
- It is vital for biochemical processes involving formation & utilisation of ATP in the cells
- It is required for DNA replication, transcription into RNA & translation into protein.
Food sources: Mostly in plant based products, such as nuts, seeds, legumes, spinach, grains, and very little in milk, salmon
Deficiency:
Overall, magnesium deficiency in healthy people is rare, as the kidneys strictly regulate magnesium content by limiting the urinary excretion of this mineral if the dietary consumption is low.
It can result in loss of appetite, nausea, vomiting, fatigue, and muscle weakness.
Sodium
Mineral, one of the chemical elements found in salt. It is found mainly in blood plasma and extracellular fluid. The body obtains sodium through food and drink and loses it primarily in sweat and urine.
Functions:
- Sodium is an electrolyte in the body fluids like the blood that carry an electric charge.
- Sodium and other minerals like potassium help the body keep fluids in a healthy balance.
- The heart, muscle, and nerve cells use electrolytes like sodium to carry electrical impulses to other cells.
Food sources: Excessively in processed foods like junk foods. You have to worry about lowering intake.
Deficiency:
It’s extremely rare to run low on sodium as most people eat significant calories from processed foods in modern days.
If a deficiency occurs (hyponatremia), it can result in headaches, loss of appetite, vomiting, muscle cramps, fatigue and convulsions.
Chloride (macro minerals)
Chlorides are present in nature, including mineral sediments, natural water, human and animal excretions, waste water, and food.
It helps balance the amount of luid inside and outside of your cells.
Functions:
- Plays a vital role as an electrolyte in our body.
- It balances the blood pH and is an essential component for assessing many pathological conditions
- Chloride is secreted as hydrochloric acid (gastric juice) in the stomach for protein digestion, absorption of nutrients like vitamins, calcium, zinc, and folic acid.
Food sources: processed food, and seaweed, celery, tomatoes, lettuce, and olives.
Deficiency:
- Very rare, most foods containing sodium also provides chloride.
- Hypochloremiia is a condition when the volume of chloride ions is low in the body.
- Symptoms can be dehydration, vomiting, diarrhoea, and breathlessness
- Hypochloremia can also occur with hyponatremia (low sodium levels).
Potassium
One of the seven essential macrominerals and electrolyes needed to maintain our body. It is present both inside and outside the cells. However, potassium concentration is ~30 times higher inside the cell than outside.
Functions:
- Regulates th blood plasma and extracellular fluid volume.
- Helps by regulating heartbeat, assists in functioning of nerves and muscles.
- It helps maintain proper fluid balance.
- It is vital for synthesizing protein and metabolising carbohydrates.
Food sources:
- Dairy, potatoes, nuts, banana, kumara
Deficiency:
Hypokalemia occurs in the body due to excessive urination because of prescription medications, severe sweating, vomiting, overuse of laxatives, kidney disease, and genetic disorders.
Mild hypokalemia symptoms are constipation, fatigue, and muscle weakness.
However, potassium deficiency is rare, especially in people with healthy kidney function.
Sulfur
Element that exists in nature and is freely available in soil, plants, foods, and water.
sulfur (macro minerals) is supplied mainly by the intake of two amino acids, methionine, and cysteine, found in plant and animal proteins.
Sulfur becomes an essential constituent of amino acids, proteins, enzymes, vitamins, and other biomolecules.
Functions
- Cysteine and methionine are necessary to make and maintain glutathione, the master antioxidant.
- It neutralises free radicals and reactive oxygen compounds, regulates the nitric oxide cycle, helps the liver process toxins and plays a role in DNA synthesis.
- Sulfur-containing compounds possess a range of biological activities, including antiviral, antibacterial, antiallergic, and antimalarial.
Food sources: Chicken breast, salmon, dairy, eggs, onion, garlic, leek, cruciferous vegetables, wholegrains, and legumes.
Deficiency:
Sulfur deficiency is not common, but if manifested, it may result in acne, brittle nails, thinning of hair, depression, memory loss, and gastrointestinal issues.
Iron
Micro-minerals, Iron is an essential for all living organisms and is found in every body cell.
Functions:
- Iron is utilised to make haemoglobin
- Human body cells require iron to convert energy from food into ATP, a primary energy source of the body.
- Iron is vital for synthesizing cofactors necessary to the enzymes involved in DNA synthesis and cellular creation and growth.
Food sources:
Haem-iron: Chicken breast, beef liver, salmon. Non-haem-irons: nuts, spinach, beans, soya, and dry fruits. Consuming vitamin C rich foods alongside nonhaem iron sources can increase iron absorption.
Deficiency:
Blood loss is the most common cause of the iron deficiency. Menstruation, poor diet, and malabsorptive disorders can also cause iron depletion. A deficiency of iron in the blood is called iron-deficient anemia.
Mild or moderate iron deficiency anemia may not have any signs or symptoms. The symptoms of anemia can be fatigue, shortness of breath, or chest pain.
Zinc
Essential trace mineral and is responsible for physiological processes. Zinc is not stored in the body and must be consumed daily to guarantee sufficient supply.
Functions:
- It is one of the crucial regulators of cellular function and the body’s immune system.
- Zinc is responsible for the catalytic activity of more than 100 different enzymes.
- Zinc in proteins is essential for maintaining protein structure, stability, and regulating gene expression.
- Zinc and antioxidants delay the progression of age-related macular degeneration (AMD) and vision loss by preventing cellular damage in the retina.
Food sources:
Red meat, seafood, nuts, seeds, beans, wholegrains and dairy products.
Deficiency:
Low dietary intake, malabsorption, chronic illnesses like diabetes, cancer, and liver diseases can create zinc deficiency.
Symptoms are loss of appetite, frequent infections, retarded growth, and anemia. It can result in hair loss, loss of sense of tase, and smell in severe cases.
Low zinc levels are evident in vegetarians, pregnant and lactating women, and anyone suffering from gastrointestinal diseases.
Copper
Essential trace mineral vital to the body’s health from fetal development to old age. Copper in the body is located in the liver, bones, and muscle, but copper traces occur in all body tissues. Most copper is excreted in bile and a small amount in urine.
Functions:
- Copper plays a vital role in our metabolism, primarily because it allows many critical enzymes to function correctly.
- Copper enzymes are known as cuproenzymes, regulate energy production, red blood cells, connective tissue synthesis, neurotransmitter synthesis, and antioxidant action.
- Copper is necessary for the maintenance of a healthy white blood cell count. Your body also needs copper for brain development and iron absorptioin.
Food sources: shellfish, organ meats wholegrains, beans, dark green leafy vegetables, potatoes, chocolate, seeds and nuts.
Deficiency:
Copper deficiency can result from malnutrition, malabsorption, or excessive zinc intake and can be acquired or inherited.
The symptoms are low hite blood cells with an increased risk of infection, fatigue, anemia, osteoporosis, hypopigmentation, connective tissue disorder, nerve damage, and muscle weakness.
Manganese
Trace mineral, vital but required in a small quantity.
It is integrated through the gastrointestinal tract and stored in the liver, pancreas, bones, kidneys, and brain.
Functions:
-Manganese is essential for forming healthy cartilage and bone for blood clotting and helps in wound healing.
-It plays a role in numerous chemical processes, including synthesizing nutrients like cholesterol, carbohydrates, and proteins.
Food sources: sprouted grains, legumes, beans, nuts and seeds. Clams, oysters and mussels.
Deficiency:
Manganese deficiency is rare and usually limited to people suffering from medical issues like diabetes, osteoporosis, epilepsy.
Sings of a potential manganese deficiency may include impaired growth, impaired reproductive system, and skeletal system abnormalties.
Manganese deficiency might also affect and change lipid and carbohydrate metabolism and cause abnormal glucose tolerance.
Selenium
Trace mineral and it is available naturally in foods.
Mostly it is stored in muscle tissue, although the thyroid gland holds the highest selenium concentration due to various selenoproteins that assist with thyroid function.
Functions
- Maintaining a physiological concentration of selenium is a prerequisite to preventing thyroid disease and preserving overall health.
- It is a vital component of various enzymes and proteins called selenoproteins. Antioxidant properties that breakdown peroxidise that damaging tissues and DNA leading to inflammation and other health issues.
Food sources
- Chicken, turkey, beef, seafood and eggs.
- Brazil nuts, beans, lentils, grains, vegetables, bread and dairy.
Deficiency
Rare, however if manifested may cause poor immune function and cogintive decline.
Chromium
Nautrally occurring element found in rocks, animals, plants, soil, and volcanic dust and gases.
Dietary chromium is poorly absorbed, and levels of absorption decrease with age.
Only a tiny amount of the chromium from food is absorbed, and the absorption is better if eaten with foods containing vitamin C and niacin.
Functions:
- It has beneficial role in regulating insulin action and its effects on carbohydrate, protein and lipid metabolism.
- It stimulates fatty acid and cholesterol synthesis, which is vital for brain function.
Food sources:
- Widely available in foods but tiny amounts.
- Best sources are from brocoli, liver, potatoes, grains, nuts seafood and egg yolks
- grape juice and red vines are great source
- foods high in simple sugar are low in chromium
Deficiency:
- Dietary chromium is poorly absorbed, and levels of absorption decrease with age.
- Low chromium levels will lead to impaired glucose tolerance, resulting in reduced blood sugar control in people with type - 2 diaibetes.
- Symptoms of chromium deficiency can include weight loss, confusion, and impaired coordination.
Iodine
One of the essential elements required for healthy human growth and development.
Iodine does not occur naturally in specific foods and is present in the soil and absorbed through foods grown on that soil.
About 70-80% of iodine is in the thyroid gland in the neck; the rest is in the blood, muscles, ovaries, and other body parts.
Functions:
- It produces the thyroid-stimulating hormone (THS) known as thyrotropin.
- It is an essential component of the thyroid hormones triiodothyronine (T3) and thyroxine (T4) and is vital for healthy thyroid function.
Food sources:
-Seafood are abundant in Iodine. Edible seaweeds.
-Dairy, egg, vegetables, fruits and poultry
Deficiency:
Iodine deficiency results mainly from geological rather than social and economic conditions.
Inadequate iodine intake leads to insufficeint production of thyroid hormones, which adversely affect the muscle, heart, liver, kidney, and the developing brain.
Iodine deficiency disorders include hypothyrodisim, mental retardation, goiter, and varying degrees of other growth and developmental abnormalties.
Molybdenum
Essential trace element for virtually all life forms.
The body uses molybdenum to process proteins and genetic material like DNA and RNA.
Functions:
-It is a structural constituent of molybdopterin, a cofactor synthesized by the body and required for the function of enzymes.
-These enzymes metabolize sulfur-containing amino acids and heterocyclic compounds, including purines and pyrimidines.
Food sources:
- Wholegrains, rice, green leafy vegetables, banana, beans, nuts
- Beef, chicken, egg, dairy products
Deficiency:
Rare, but can occur in people with a genetic mutation that prevents molybdopterin synthesis.
Symptoms can be headaches, vomiting, night blindness, rapid heart and respiratory rates, and coma.
Cobalt
Trace element essential for the human body and can occur in organic and inorganic forms.
The organic form is a necessary component of vitamin B12 and is essential for making red blood cells.
Functions:
-Plays a significant role in forming amino acids and some proteins in nerve cells and creating neurotransmitters indispensable for the organism’s correct functioning.
- It is also part of the biotin-dependent ‘Krebs-cycle’ which the body breaks down sugars into energy.
Food sources:
- Fish, eggs, organ meats, poultry, nuts, seeds, green leafy veges, brocoli, beans, peas, banana, and root veges.
Deficiency:
- Strongly related to disturbances in vitamin B12 synthesis.
- Cobalt deficiency can cause pernicious anemia.
- The symptoms can include numbness, fatigue, tingling in you hand and feet, nausea, appetite loss, difficulty maintaining balance, weightloss, and headache.
