This information may not be exciting but it is information that should be read and absorbed into the brain subconsciously so to surface in the future when needed. Information buried in the brain tends to surface at certain periods in life that can help you or someone else when needed.

Maintaining a balanced source of the correct vitamins and minerals in the body is important for growth and development, especially for young children. Also, depending on your race and gender, this information can one day save your life or at least preserve it a little longer. So here is a brief lesson on what vitamins and minerals the body needs most, the primary sources to get these substances, and the deficiencies cause by a lack of these certain vitamins and minerals.

Vitamins - Vitamins are substances that facilitate a variety of biological processes. The body needs fewer vitamins than it does proteins, carbohydrates, and fats and the body cannot manufacture vitamins; they must come from a source of food. That is why it is important as a personal responsibility to consume certain foods to increase vitamin intake.

Vitamin A - Vitamin A is essential for maintenance of eyes and skin and influences bone and tooth formation. The primary source of vitamin A comes from liver, kidney, yellow and green leafy vegetables, and apricots. Deficiencies from a lack of vitamin A are night blindness, eye damage, skin dryness, to an extreme loss of appetite, skin problems and swelling of ankles and feet.

Vitamin B - This vitamin comes in four different forms, which include: vitamin B12, B1, B2, and B6.

Vitamin B1 is Thiamine, which is essential for the breakdown of food molecules and production of energy. Its primary source is from meats, legumes (a plant or seed that produces a fruit or vegetable), grains, and some vegetables. It helps to cut down on deficiencies such as Beriberi (nerve damage, weakness, and heart failure).

Vitamin B2 is Riboflavin and involves in energy production, important for health of the eyes. The primary source is milk and dairy foods, meats, eggs, vegetables, and grains. Vitamin B2 protects the eyes and skin from problems.

Vitamin B6 is Pyridoxine, which is involved in energy production and synthesis and breakdown of many biological molecules. The primary source is from meats, whole grains, and vegetables and it helps to reduce body weakness, irritability, trouble sleeping and walking, and some skin problems.

Vitamin B12 is called Cobalamin and is involved in single carbon atom transfers, essential for DNA synthesis. Primary source is meats, eggs, milk and dairy products. Helps to prevent pernicious anemia and nervous system malfunctions.

Vitamin C - Vitamin C helps tooth and bone formation; production of connective tissue; promotion of wound healing, and may enhance the immune system. All these are important not only for all people but especially for children. The primary source of vitamin A comes from citrus fruits, tomatoes, peppers, cabbage, potatoes, and melons. Deficiencies that could occur from a lack of vitamin A are degeneration are the bones, teeth, and gums. Increased risk of colds and flu's and infections.

Vitamin D - Called calciferol, vitamin D regulates calcium metabolism and is important for growth of bones and teeth. The source is from cod-liver oil, dairy products and eggs. Lack of vitamin D can result in rickets (bone deformities) in children, bone destruction in adults, to excess deficiencies such as thirst, nausea, weight loss, and kidney damage.

Vitamin E - Called tocopherol prevents damage to cells from oxidation and red blood cell destruction. The primary sources are wheat germ, vegetable oils, vegetables, egg yolk, and nuts. Vitamin E prevents anemia, and possibly nerve cell destruction.

Vitamin K - Known as phylloquinone helps with blood clotting. Liver, vegetable oils, green leafy vegetables, and tomatoes are the primary source. Vitamin K helps prevent severe bleeding.

Biotin - Is a vitamin involved in fat and amino acid synthesis and breakdown. Primary sources are yeast, liver, milk, most vegetables, bananas, and grapefruit. Biotin helps prevent skin problems, fatigue, muscle pains, and nausea.

Folacin - Folic acid is essential for synthesis of DNA and other molecules. Comes from green leafy vegetables, organ meats, and whole-wheat products. Prevents deficiencies such as anemia, diarrhea and other gastrointestinal problems.

Niacin - is involved in energy production and synthesis of cell molecules. Its primary source is grains, meats, and legumes and it prevents such deficiencies as Pellagra (skin, gastrointestinal, and mental disorders.

Minerals - many body functions require one or more of these inorganic elements. Many people, especially women and young people, are susceptible to iron deficiency, lack of calcium, and too much sodium. Minerals are found in mostly all foods, especially fresh vegetables. Below are some of the most needed.

Calcium - Calcium is needed for bone and teeth formation; prevent blood clotting, and for nerve transmission. Its primary sources are from milk, cheese, dark green vegetables, and dried legumes. Calcium helps prevent stunted growth, rickets, osteoporosis, and convulsions.

Chlorine - is needed for formation of gastric juice and acid-based balance. Primary source is common salt and it helps prevent muscle cramps, mental apathy, and reduced appetite.

Chromium - Is needed to produce glucose and energy metabolism. Primary source is fats, vegetable oils, and meats. Helps to prevent impaired ability to metabolize glucose.

Cobalt - Is a constituent of vitamin B12. Its primary sources are organ and muscle meats. Needed to prevent certain nervous system malfunctions.

Copper - Is a constituent of enzymes of iron metabolism and comes from meats and drinking water. Helps to prevent anemia (which is rare).

Iodine - is a constituent of thyroid hormones and comes from marine fish and shellfish, dairy products, and many vegetables. Iodine helps prevent goiter (enlarged thyroid).

Iron - Is a constituent of hemoglobin and enzymes of energy metabolism and comes from eggs, lean meats, legumes, whole grains, and green leafy vegetables. It helps to prevent anemia, weakness, and reduced resistance to infection.

Magnesium - Activates enzymes and is involved in protein synthesis. Primary source is whole grains, and green leafy vegetables. Magnesium helps prevent growth failure, behavioral disturbances, weakness, and spasms.

Phosphorus - is involved in bone and tooth formation and acid-based balance. It comes from milk, cheese, meat, poultry, and grains. Helps to prevent weakness, and demineralization of bone.

Potassium - Is an acid-based balance and body water balance and needed for nerve function. Its primary source is meats, milk, and many fruits and helps to prevent muscle weakness and paralysis.

Sodium - Is an acid-based balance and body water balance and needed for nerve function. Primary source is common salt. Helps to prevent muscle cramps, mental apathy, and reduced appetite.

Sulfur - is a constituent of active tissue compounds, cartilage, and tendons. Primary source is sulfur amino acids in dietary proteins and helps to prevent lack of sulfur amino acids.

Zinc - is a constituent of enzymes involved in digestion. Zinc is also widely distributed in many foods and helps to prevent growth failure.

Source from: Health and Welness. Edlin, Golanty, Brown. 2002