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Nutrient

Function/Benefits

Deficiency

Calcium

	Provides hard structure of bones and teeth
	Muscle contraction and nerve functioning
	Aids in clotting of the blood and enzyme activity

Vitamin D

	Helps with absorption of calcium
	Enhances bone mineralization

Enhances calcium deficiencies

Riboflavin - Vitamin B2

	Helps break down carbohydrate, protein and fat in food for energy
	Helps with growth and repair of body tissues
	Promotes healthy eyes and skin

	Cracks in the corners of mouth and lips
	Swelling of tongue
	Eye and visual disturbances
	May lead to increased risk of infections
	Failure to grow in children

Protein

	Vital part of every cell in the body (includes muscle, heart, liver, kidneys, blood cells, skin, hair, nails, teeth and bones)
	Increased requirements needed whenever growth is occurring (e.g. childhood & pregnancy)
	Post growth, it is used to replace cells lost through wear and tear of normal living
	Used in production of enzymes, antibodies (to fight infection), haemoglobin (carries oxygen in the blood) and hormones (e.g. insulin)

	Poor growth
	Impaired immunity
	Indicators for hair and skin health

Vitamin B12

	Formulation of red blood cells, nerve cells and DNA genetic material
	Helps with the metabolism of carbohydrates
	Promotes healthy supply of oxygen and nutrient to the hair
	Promotes growth of new hair and skin

	Megoblastic anemia - lethargy, dyspnoea, loss of appetite and weight and pallor
	Nerve damage

Potassium

	Controls the transmission of nerve impulses (e.g. causes muscles, such as the heart to contract)
	Helps regulate the balance of water and acidity in the blood
	Part of many enzyme systems
	Counteracts the adverse effects of excess sodium on blood

Vitamin A

	Maintains normal vision in dim light
	Regulates cell growth and promotes normal growth in children
	Promotes healthy skin
	Keeps lining of mouth, respiratory tract and digestive tract healthy to prevent infections
	Maintains immune system healthy

	Failure to see in the dark
	Dry tear ducks
	Ulceration of the cornea, leading to blindness
	Stunted growth
	Increased vulnerability to infections
	Dry skin

Zinc

	Zinc in saliva enzyme is involved in taste
	Plays a role in the structure of cell membranes (important for growth and development)
	Helps in wound healing and immunity
	Part of enzymes involved in carbohydrate metabolism, protein digestions and synthesis, and DNA synthesis
	Provides hard structure of bones
	Needed for sexual maturation and reproduction (concentrated in sperm and prostate)

	Lack of taste sensation
	Slow wound healing
	Impaired growth
	Delayed sexual development and reduced sperm count
	Increased vulnerability to infection
	Skin lesions Alopecia and baldness

Vitamin B6

Helps build protein and blood cells

	Enhances deficiencies of protein
	Poor cognition

Carbohydrates

	Used as energy by body cells
	Glucose used as brain's primary fuel

	Used as energy by body cells
	Glucose used as brain's primary fuel

Phosphorus

	Helps in the mineral structure of bones and teeth
	Combine with many B vitamins to form compounds that releases energy form fat, carbohydrates and protein
	Part of cell membranes, some proteins and nucleic acids

	Abnormalities in blood cells
	Muscular weakness
	Bone pains

Magnesium

	Provides structure for bones
	Part of many enzyme systems
	Helps control muscle contraction and nerve function
	Essential for normal heart function
	Essential for utilization of energy in the body (co-factor for enzymes requiring ATP)

	Muscular weakness
	Abnormal heart function
	Apathy
	Neuromuscular dysfunction (in extreme conditions and convulsions)

B Vitamins (B1, B2, B3, B6, B12)

	Provides structure for bones
	Part of many enzyme systems
	Helps control muscle contraction and nerve function
	Essential for normal heart function
	Essential for utilization of energy in the body (co-factor for enzymes requiring ATP)

	Produce a waxy dermatitis
	Poor cognition