Nutrients By Capri Campardo

Two main groups Nutrients have two main groups: Vitamins Minerals

Vitamins Vitamins are split into two sections: Water-Soluble – They are no stored in large amounts in the body. You don’t need to worry about overdosing on these since any excess are excreted through the urine. Since this happens, you need to be sure you are getting enough daily. Fat-Soluble – These vitamins are stored within the fat of the food. These consist of vitamins A, D, E and K. They are not easily lost or destroyed during the cooking process. When your body has more of these than it can hold they become stored in your body’s fat and are not able to be excreted through the urine. Taking supplements of these are not recommended.

Water-Soluble Thiamin Niacin Vitamin B12 Riboflavin Folacin Function: Thiamin helps produce carbohydrates and allows the brain, nerves and muscles to function. Food Source: Egg yolks, legumes, nuts, whole grain bread and cereal and meat (especially pork and organ meats). Niacin Function: Niacin helps to release energy to cells, helps with growth and reproduction. It is necessary for normal functioning of the gastrointestinal tract and nervous system. Food Source: Eggs, fish, meat (especially organ meats), peanuts, enriched and whole grain bread products and cereals. Vitamin B12 Function: It maintains healthy blood. Food Source: Liver, kidney, milk and meat. Riboflavin Function: It helps break down carbohydrates, proteins and fats. Riboflavin helps to maintain a healthy mucous membrane which is important for a healthy functioning nervous system. Food Source: Leafy green vegetables, milk and milk products, eggs, organ meats and enriched cereal and bread products. Folacin Function: Folacin helps make collagen and keep it strong. Food Source: Liver, asparagus, broccoli, lima beans, spinach, beets, bananas, orange juice, soya flour and cantaloupe.

Fat-Soluble Vitamin A Vitamin D Vitamin K Vitamin C Vitamin E Function: Helps the retina of they eye adjust to light and helps resist infects. Vitamin A keeps skin healthy and promotes growth. Food Source: Egg yolks, fish oils, milk, cheese, margarine, dark green veggies and deep yellow fruits and veggies. Vitamin D Function: It helps use calcium and phosphorus needed for healthy teeth and bones. Food Source: Fish liver oils, milk and milk products and infant formulas. Vitamin K Function: Vitamin K helps with the normal clotting of blood. Most people don’t get enough since it’s produced in the intestine. Food Source: Yellow fruits, yellow and leafy green veggies. Vitamin C Function: Vitamin C strengthens blood capillaries, forms red blood cells, builds antibodies to fight infects and maintains healthy connective tissue and bones. Food Source: Citrus fruits, fresh fruit and green veggies. Vitamin E Function: Vitamin E helps prevent oxygen from destroying the polyunsaturated fats, helps form red blood cells and maintain Food Source: Vegetable oils (corn and soybean), wheat germ, margarine and whole wheat bread.

Minerals Minerals have two main functions. They are part of the body’s tissue which are 4% of the body’s mass. They act as a regulator of boy functions. The exact role minerals play and the daily recommended amount are still unknown.

Minerals Calcium Iron Phosphorus Zinc Function: Calcium is essential for the maintenance and formation of hard bones and teeth. It is needed to keep normal muscle tone, nerve function and aid in blood coagulation. Food Source: Milk products, canned salmon and sardines (with bones), broccoli, dried beans, turnips, carrots, dried apricots and cantaloupe. Iron Function: It is essential for the formation of hemoglobin in red blood cells, enables blood to transport oxygen and carbon dioxide. Food Source: Liver, red meats, egg yolks, dried beans, peas and lentils, green leafy veggies, whole grain and enriched cereals, precooked infant cereals, flours, breads and pastas. Phosphorus Function: It is very important in energy metabolism and maintains healthy bones and teeth. Food Source: Meat, fish, poultry, eggs, nuts, milk and cheese. Zinc Function: Zinc helps build protein and is associated with the hormone, insulin. It also has been found to help wound healing. Food Source: Seafood, meats, eggs, milk and whole grains.

Water Water makes up around 60% of your body mass. Since there is so much water, it plays an important role in body functions. Water supplies a moist environment needed for the cells in your body. It is a major component of blood and tissue fluid and transports vitamins. It takes part in all chemical reactions within the body. Water dilutes and moistens food. It assists in the regulation of body temperature. It dilutes waste products and toxic substances. Water contributes to the formation of urine and feces. When your body doesn’t have a healthy amount of water dehydration begins to occur. This can happen from hot, dry weather or physical activity. It is important to get enough water when doing strenuous activities to avoid dehydration.