are green leafy vegetables, liver, soybean, and other vegetable products. Water-soluble vitamins, such as vitamin C and the B-complex vitamins, are not stored in the body to any great extent. Rather, they are used as necessary by the body, and any amounts that remain are excreted in the urine. As a result, these vitamins must be replenished daily to ensure optimum health.  Vitamin C (ascorbic acid) is necessary for normal growth and cell activity and is important for maintaining blood vessel strength. It helps the body resist upper respiratory infections and is necessary for the proper development of teeth and gums. Wounds and burns require vitamin C for healing. A deficiency of ascorbic acid causes an individual to bruise easily. A severe deficiency leads to a condition known as scurvy. Good sources include citrus fruits, raw leafy vegetables, and tomatoes.  Vitamin B (Complex) includes more than 12 separate B vitamins. Some of the more common B vitamins are 9-4 Element Rich Sources Function in the Body Iodine Seafood, water, and plant life in nongoiterous regions, and iodized salt Assists in normal functioning of the thyroid gland. Sodium Table salt, seafood, animal products, and foods processed with sodium Regulates osmotic pressure, pH balance, and heartbeat. Potassium Avocados, bananas, oranges, potatoes, tomatoes, nuts, meat, coffee, tea, milk, and molasses Regulates osmotic pressure and pH balance. A constituent of all cells. Magnesium Nuts, whole-grain cereals, legumes, and vegetables Assists in maintaining mineral balance. Calcium Milk, yogurt, cheese, some green vegetables, molasses, sardines, and salmon Assists in blood coagulation; regulates heartbeat, aids in regulating mineral metabolism and muscle and nerve response. A constituent of bones and teeth. Phosphorus Milk, yogurt, poultry, fish, meats, cheese, nuts, cereals, and legumes Aids in metabolizing organic foodstuffs and maintains pH balance. A constituent of bones and teeth. Iron Liver, egg yolks, oyster, legumes, whole or fortified grains, dark and green vegetables, and dried fruit Helps carry oxygen throughout the body. A constituent of hemoglo- bin, blood, and tissue. Chlorine Table salt, seafoods, and animal products Regulates osmotic pressure. A constituent of gastric acid. Sulphur Protein foods Promotes hair and nail formation and growth. A constituent of all body tissue. Copper Liver, kidney, nuts, dried legumes, some shellfish, and raisins Aids in the use of iron in hemoglo- bin synthesis. Zinc Meat, liver, eggs, seafood (especially oysters), milk, and whole-grain products Regulates growth, taste acuity, and appetite. A constituent of enzymes. Table 9–1.—Mineral Elements in Nutrition