vitamin
a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth
mineral
a class of nutrients that are chemical elements that are needed for certain body processes, such as enzymes activity and bone formation
nutrient deficiency
the state of not having enough of a nutrient to maintain good health
fat
water
vitamins are classified by whether they dissolve in ___ or ___
Vitamin A
foods:
milk; yellow and orange fruit and vegetables; dark-green, leafy vegetbles; eggs; cheese; butter
Vitamin D
foods:
fish oils, fortified milk, liver, egg yolk, salmon, butter, tuna; produced in the body by exposure of skin to ultraviolet light (UV) in sunlight
Vitamin E
Foods:
vegetable oils, beans, peas, nuts, dark-green vegetables, whole grains
Vitamin K
foods:
leafy vegetables(spinach, kale, broccoli); also produced in the intestine by bacteria
Vitamin A
keeps eyes and skin healthy; needed growth and for strong bones and teeth
Vitamin D
promotes absorption of calcium and phosphorus in the intestine; needed for strong bones and teeth
Vitamin E
protects cell membranes from damage by reactive oxygen (free radicals)
Vitamin K
aids in blood clotting
B1
(Thiamin)
Sources:
Pork,liver,peas,beans,enriched and whole grain and cereal, nuts carbon, seeds
B2
(Riboflavin)
Sources:
Milk,meat,eggs,whole grains, green,leafy vegetables;dried beans; enriched breads and cereal, pasta
B3
(Niacin)
Sources:
Meat,liver,fish,enriched and whole grain breads and cereals peas and beans,seeds
B5
(Pantothenic acid)
Sources:
Whole grains,meat,liver, broccoli,eggs,nuts,peas,beans
B6
(Pyridoxine)
Sources:
Whole grains,liver,meat,fish,bananas,green,
Leafy vegetables;peas;beans
B12
(Cobalamin)
Sources:
Meat,liver,dairy products, eggs
Folate
(Folic acid or folacin)
Sources:
Green vegetables, liver,whole and fortified grains,peas,beans, orange juice
Biotin
Sources:
Liver,yogurt,egg yolk, peas, beans, nuts
C
(Ascorbic acid)
Sources:
Citrus,fruits,melons, strawberries, green vegetables, peppers
B1
(Thiamin)
What It does
Needed to produce from carbohydrates; help the nervous system to function properly
B2
(Riboflavin)
What It does
Needed to produce energy from carbohydrates and fats; important for growth and healthy skin
B3
(Niacin)
What It does
To produce energy from carbohydrate,fat protein; for the nervous system and healthy skin
B5
(Pantothenic acid)
What It does
Needed to produce energy from carbohydrate, fat,protein
B6
(Pyridoxine)
What It does
For protein metabolism,t he production of hemoglobin in red blood cells, and for the nervous system
B12
(Cobalamin)
What It does
Necessary for forming cells (including red blood cells) and for healthy nervous system
Folate
(Folic acid or folacin)
What It does
For forming cells (including red blood cells); help prevent birth defects
Biotin
What It does
Necessary for metabolism
C
(Ascorbic acid)
What It does
Promotes healthy gum as and teeth, the healing of wounds, and the absorption of iron; acts as an antioxidant to protect cells from damage
Calcium
sources: milk, dairy products, dark-green,leafy vegetables; tofu;legumes,shellfish;bony fish
Chromium
sources:meat, dairy products, whole grains, herbs, nuts, seeds
copper
sources:
liver,shellfish,peas,beans,nuts,seeds
fluoride
Sources:
tea,fish, Fluoridated toothpaste and water
iodine
sources:
iodized salt, seafood
iron
sources: red meat, whole and enriched grains, dark-green vegetables, peas, beans, eggs
magnesium
sources:
milk; dairy products; green,leafy vegetables,peas, beans
potassium
sources:
meat:poultry; fish; bananas; oranges;dried fruits; potatoes;green, leafy vegetables; peas; beans
phosphorus
sources:
cereals,meats,milk,poultry
selenium
sources: tuna,other seafood, whole grains, liver, meat, eggs
sulfur
sources:
meat, milk, eggs, nuts, grains
zinc
sources: seafood, meat, milk, poultry, eggs
calcium
what it does
needed for development and maintenance of bones and teeth, transmission of nerve impulses, muscle contraction, blood clotting
chromium
what it does
helps regulate blood sugar
copper
what it does
needed for the production of bone and red blood cells and the absorption of iron
fluoride
what it does
helps strengthening of tooth enamel; helps in the prevention of cavities
iodine
what it does
needed for the production of thyroid hormones and normal cell function
iron
what it does
necessary for production of hemoglobin
magnesium
what it does
needed for bone growth, metabolism, and muscle contration
Potassium
what it does
needed for maintenance of fluid balance, transmission of nerve impulses, and muscle contractions
phosphorus
what it does
needed for bone formation and cell reproduction
selenium
what it does
needed for healthy heart function, antioxidant action, and healthy thyroid function
sodium
what it does
needed for the regulation of water balance in cells and tissues and for transmission of nerve impulses
sulfur
what it does
needed for protein metabolism
zinc
what it does
needed for growth and healing and for production of digestive enzymes