A review of different vitamins and minerals and how they help your body maintain itself structurally.

1. Structural Maintenance
Department
Emily Baker, Megan Henrich, Brooke King, Brianna
Barkley, and Hillary Lewis

2. Essential Vitamins and Mineral for structure
● Fluoride
● Magnesium
● Calcium
● Phosphorus
● Vitamin A
● Vitamin C
● Vitamin D
● Vitamin K

3. Fluoride
Functions in Structure
● Fluoride is a naturally-occurring mineral, which helps prevent cavities in
children and adults by making the outer surface of your teeth enamel more
resistant to acid attacks that cause tooth decay.
● Tooth decay is caused by certain bacteria in the mouth. When a person eats
sugar and other refined carbohydrates, these bacteria produce acid that
removes minerals from the surface of the tooth
● 95% of fluoride is the body is found in the teeth and the skeleton.

4. How to get fluoride?
● You receive most of the bodies fluoride from toothpaste
and drinking water (with added fluoride).
● Other sources include: marine fish, clams, lobster, crab,
shrimp, tea, and seaweed.
● The recommended intake of fluoride for adults daily is
3.1 to 3.8 milligrams.

5. Too much or too little Fluoride
● Too much fluoride could result into fluorosis, which
permanently damages teeth, leads to stained and pitted
teeth. This is prevented by not swallowing toothpaste and
only using a small amount while brushing your teeth.
● Without fluoride your teeth would rot and you would face
many cavities, which would cause a person much
discomfort.

6. Magnesium
Functions of Magnesium in structure
● Bone growth and maintenance
● Promotes healthy function of nerves, muscles, and body
● Neutralizes stomach acid
● Immune health

7. SOurces of Magnesium
● Dark green, leafy vegetables
● Nuts and seeds
● Fish
● Avocado
● Bananas
● Chocolate
● Low fat yogurt

8. Too much or too Little Magnesium
● Too much magnesium can cause diarrhea, low blood
pressure, constipation, confusion,kidney failure, coma,
and death.
● Too little magnesium can cause heart failure, vomiting,
kidney failure, irregular heartbeat, muscle spasms, and
memory loss.
● It is very important for heart and kidney function to
have the right amount of magnesium.

9. Mineral interactions
● Synergist with Vitamin D
● Converts Vitamin D to a form usable by the body
● Allows for the absorption of Vitamin D to strengthen bone

10. Calcium
Functions of calcium in structure
● Keeps bones and teeth strong
● Supports skeletal structure and function
● sending and receiving nerve signals
● Blood clotting
● Muscle contraction
● Nerve functions

11. Where can you get Calcium ?
● Dairy Products
● Yogurt
● Cheese
● Milk
● canned sardines, salmon, shrimp with bones
- bones are a good source of calcium

12. Too Much or too little calcium
Too Much Calcium can result in:
● Constipation
● Increased risk of kidney stones, prostate cancer, and heart disease
Not enough calcium could result in:
● Low bone mass
● increased risk of osteoporosis
● Bone Fractures
● Numbness and tingling in fingers
● Convulsions
● Abnormal heart rhythms

13. Phosphorus
Functions in structure:
● Second most abundant mineral in the body.
● Functional component of bone and teeth
● Critical for cellular replication and growth.

14. Where to find phosphorus
● Trail mix
● Oatmeal
● Vegetables
● Yogurt
● Milk
● Nuts
● Salmon

15. too much or too little Phosphorus
● Not having enough phosphorus could result in poor
appetite, weakness, and difficulty walking. It would also
cause bones to demineralize.
● Having too much phosphorus could result in mineralization
of soft tissue.

16. Mineral Interactions
● Phosphorus is essential for the activation and
deactivation of many enzymes and many of the B vitamins
are functional only when a phosphate group is attached.

17. VITAMIN a
Function in Structure
● Maintains healthy skin, teeth, skeletal tissue, mucus
membranes, and skin
● Helps with night vision
● Required for cell growth and development
● Required to make red blood cells in red bone marrow
● Bone metabolism
● Essential for reproductive processes

18. Where can you get vitamin A?
● Eggs
● Fortified foods
● Orange and yellow vegetables
● Broccoli
● Spinach
● Dark green, leafy vegetables

19. Too much or Too little Vitamin A
● Too much Vitamin A can lead to changes in vision, bone
pain, jaundice, liver damage, brain pressure, headaches,
and rashes. Too much during pregnancy can cause birth
defects.
● Too little Vitamin A can cause dry eyes and skin,
frequent skin infections, inability to see in dim light,
and spots in eyeball. This can be corrected by changing
diet or adding supplements.

20. mineral Interactions
● Zinc is necessary for the absorption of Vitamin A
● Too much Vitamin A can lead to a inability to absorb
vitamin D leading to a calcium deficiency.
● Vitamin A improves the absorption of Zinc and Iron.

21. VitaMIN c
Functions of Vitamin C in Structure
● Growth and repair of all body tissue
● Slows down free radicals in the body
● Essential for the production of collagen

22. Where can you get Vitamin C?
● Citrus fruits
● Cantaloupe
● Kiwi
● Pineapple
● Watermelon
● Fortified foods
● Green vegetables

23. Too Much or Too Little Vitamin C
● It is not common to have too much vitamin C. Too much is
not harmful but can cause acidic urine, nausea, diarrhea,
and interference with the natural antioxidant production
in the body.
● Not enough Vitamin C can cause many severe problems such
as: anemia, bleeding gums, gingivitis, painful joints,
and weak teeth.

24. Mineral Interactions
● Vitamin C helps to increase the absorption of iron.

25. Vitamin D
Functions of Vitamin D in Structure
● Prevents chronic diseases
● Protection of bones
● Helps teeth
● Reduction of redness of skin
● Reduces Swelling

26. Where can you get Vitamin D?
● Mushrooms
● Salmon
● Sardines
● Catfish
● Tuna
● Liver Oil
● cheese
● Orange Juice
● Vitamin D is also in the Sun and supplements such as D2
and D3

27. too much or too little vitamin D
● Too much vitamin D is higher risk for pancreatic cancer.
It could also cause nausea, vomiting, weak appetite,
constipation, weight loss, confusion, heart problems and
kidney damage.
● Not enough vitamin D causes brittle bones, cancer,
asthma, type two diabetes, depression, and alzheimer's
disease.

28. Mineral interactions
● Helps with absorption magnesium, zinc, and boron.
● Helps the body function and build bones.

29. Vitamin K
Functions of Vitamin K in structure
● Fat soluble vitamin
● Vitamin K is essential to build strong bones and prevent
heart disease
Vitamin K can be produced naturally by the body.
● However the quantities produced do not meet the body's
needs.
● Prevents the breakdown of bones
● Promotes blood vessel elasticity

30. Where can you get Vitamin K?
● Broccoli
● Soybean Oil
● Canola Oil
● Peas
● Green Beans
● Eggs
● Liver
● Fish

31. Too much or too little Vitamin K
● Too much vitamin k can weaken the effectiveness of
certain drugs. (blood thinning medications)
● Low Levels of Vitamin K can raise the risk of
uncontrolled bleeding.
● Bruising and bleeding are more likely to occur if lacking
vitamin K.
● Low levels of vitamin K is very rare in adults however
very common in newborn infants.
● Infants are given extra vitamin K to prevent hemorrhage.

32. Mineral Interactions
● Works hand in hand with calcium to prevent the breakdown
of bone and the hardening of arteries that can cause
heart disease.

33. References
“Community Water Fluoridation.” Centers for disease control and prevention.. Web. 07 Mar. 2016
“Fluoride.”- American Dental Association. Web. 07 Mar. 2016
“How Magnesium keeps your heart rhythm healthy.” Everyday health. Web. 04 Mar. 2016.
"Office of Dietary Supplements - Calcium." Calcium — Consumer. Web. 05 Mar. 2016.
"Vitamin A." Vitamin A. N.p., n.d. Web. 7 Mar. 2016.
Vitamin C: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine, n.d.
Web. 13 Mar. 2016.
“Vitamin D” easy-immune-health n.d. Web 04 Mar. 2016
"Vitamin K." - EatingWell. Web. 05 Mar. 2016.
Wardlow. Contempory Nutrition. McGraw-Hill. Print.