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| Overview of key vitamins & nutrients |
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Vitamin/Nutrient |
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Role |
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Deficiency Symptoms |
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Iron |
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Helps carry oxygen through the body |
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Anemia |
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Zinc |
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Helps body's natural defense system |
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Impaired growth
Reduced immunity |
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Copper |
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Energy
Oxygen |
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Anemia |
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Vitamin A/Beta Carotene |
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Vision
Skin
Immunity |
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Night blindness |
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Vitamin K |
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Blood clotting |
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Bleeding |
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B Vitamins |
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Metabolism, Blood, Brain |
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Sore throat, Mouth sores, Rash, Constipation/diarrhea, Fatigue, Depression |
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Bone-related Nutrients |
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Role |
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Deficiency Symptoms |
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Vitamin D |
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Builds strong bones |
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Osteoporosis |
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Calcium |
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Builds strong bones |
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Osteoporosis |
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Antioxidants |
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Role |
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Deficiency Symptoms |
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Vitamin C |
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Boosts immune system |
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Fatigue, weakness, Slow healing, Bleeding of gums |
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Vitamin E |
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Healthy heart |
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Itchiness, numbness, pain |
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"Your body is like a car-engine; taking a pill that supplies 100% of recommended daily value of nutrients gives it a metabolic "tune-up,"
-- Bruce Ames, Ph.D.
UC Berkeley |
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