Nutrition Web By: Tahmina Shobab

Vitamins Vitamins are chemical compounds that are essential for health The two main functions of vitamins are Prevention of diseases Regulation of body processes Each vitamin performs a specific function Divided into 2 groups based on their solubility

Fat Soluble Vitamins Found in the presence of fat Not easily destroyed during cooking Excess in the body is stored in fat Making sure you’re not taking supplements, large doses could be toxic Vitamin A, D, E, and K

Water Soluble Vitamins Excess is not stored in the body Needed vitamins in the diet Vitamin C and the “B” vitamins

Why water is important? You need water for saliva which breaks down you food 70% of your body is water Flushes out toxic from you urine Lowest calorie, lowest fat/sugar drink on the planet Basic need for living

Vitamin A Helps normal growth and function of the skeleton/bones Helps eyes adjust to dim light Resists infection by keeping skin/lining layer of body healthy Examples Dark green/yellow veggies, yellow fruits, egg yolks, liver, butter, milk, margarine, etc.

Vitamin C Maintains healthy teeth, gums, strong blood vessel walls Helps form/strengthen cementing substance that holds cells Fights infection Examples: Orange, Lemon, lime, turnips, grapefruit, juices, etc.

Vitamin D Assists calcium/phosphorus to be deposited in bones Examples: Fish liver oil, Vitamin D enriched milks, formulas, margarines, Sun, etc.

Vitamin E Anti-doxant, protects body supplies of Vitamins A, C Maintains membrane Examples: Veggie oils, wheat germ, whole wheat bread

Vitamin K Normal clotting of blood Examples: Green/yellow veggies, synthesized by intestinal bacteria

Riboflavin Releases energy to cells Helps maintain a normal nervous system, helps function nose, mouth, digestive system, Examples: Milk/Products, meats, salmon, leafy green veggies, breads, etc.

Niacin Helps obtain energy from carbohydrates Maintains normal function of gastrointestinal and nervous system Examples: Meat, fish, eggs, cereals , breads, peas, peanuts, milk, etc.

Thiamin Releases food energy from carbohydrates Helps nerves, brain, muscle funtion Examples: Pork, dried legumes, whole grain cereals, breads, potatoes, etc.

Vitamin B12 Maintains healthy blood Examples: liver, kidney, milk, meat

Folacin Maintains healthy blood Examples: Liver, asparagus, broccoli, lima beans, spinach, beets, bananas, oj, soya flour, cantaloupe

Calcium Forms strong bones/teeth Maintains/repairs skeleton Aids normal blood clotting Maintains muscle tone, normal heart beat, and nerve function Examples: Milk, salmon, kale, broccoli, carrots, apricots, navy beans, etc.

Phosphorus Forms strong bones/teeth Maintains /repairs the skeleton Regulates energy release Helps body produce energy and use nutrients Examples: Meat, fish, poultry, eggs, nuts, milk, cheese

Iron Builds hemoglobin in red blood cells to transport oxygen and carbon dioxide Prevents nutritional anemia Examples: Liver, red meats, egg yolks, dried beans, grean leafy vegetables, whole grain and enriched cereals, flours, etc.

Zinc Builds protein Helps in wound healing Examples: Seafood, meats, eggs, milk, and whole grains

Photo Links https://www.dreamstime.com/stock-photo-big-collection-yellow-vegetables-fruits-image15792480 https://clipartxtras.com/categories/view/ed5ee1a6abc236fdead804215871f7135faa5fe0/dark-green-vegetables-clipart.html https://www.everydayhealth.com/water-health/water-body-health.aspx https://www.google.ca/search?q=vitamins+clipart&client=safari&channel=mac_bm&dcr=0&source=lnms&tbm=isch&sa=X&ved=0ahUKEwja35mW5orXAhXELmMKHTleAlAQ_AUICigB&biw=1280&bih=711#imgrc=oWQcWwFJ6pRX4M: https://freeclipartimage.com/article/top-80-water-clip-art/4 https://hilsbos.ch/2013/06/13/the-basics-of-dog-nutrition-water-soluble-vitamins/ https://www.slideshare.net/WilhelminaAnnieMensa/water-soluble-vitamins-59525418 http://www.okclipart.com/Clip-Art-Vitamin-C-Sources30ocpvcoqs/ http://laoblogger.com/vitamin-d-clipart.html http://www.fotosearch.com/illustration/vitamin-e.html https://www.123rf.com/photo_37505143_stock-vector-vitamin-e-icon.html https://www.canstockphoto.com/illustration/vitamin.html http://www.okclipart.com/Folic-Acid-Element-Clip-Art-Chart30kbxiouwc/ https://www.megapixl.com/niacin-clipart-illustrations