Nutrients

Vitamins – Water soluble These Vitamins aren’t stored in the body in big amounts. They exit the body in urine. These water soluble vitamins are needed in an everyday diet. Vitamin d and c are water soluble vitamins. Vitamin b12 – maintains healthy blood. Found in liver, kidney, milk, and meat Vitamin C – maintain healthy gums and teeth and fights infections. Found in orange, lime, lemon, and grapefruit. Thiamin – releases food energy from carbs. Found in Pork Riboflavin – helps nerve system, releases energy to cells during metabolism. Found in milk products. Niacin – obtain energy from carbs normal function of nervous system. Found in meat. Folacin – maintains healthy blood. Found liver, asparagus, and broccoli

Vitamins – Fat soluble Not easily destroyed when being cooked. These vitamins are in the fat of a food. Don’t take large doses of Fat soluble vitamins could build up extra body fat. Vitamin a, d, e, and k are fat soluble. Vitamin a – helps eyes adjust to dim light, lines skin from infection. Found in dark green vegetables Vitamin d - assists calcium and phosphorus to be deposited in bones and teeth. found in fish liver oils. Vitamin e – protects bodies supplies of vitamin a and c. found in vegetable oils. Vitamin K – Normal clotting of blood. Found in green and yellow vegetables.

Minerals Calcium – maintenance of bones and teeth, Maintain muscle, nerve function, and aid blood coagulation. Found in milk products and green vegetables. Phosphorus – maintain healthy bones and teeth. Energy to metabolism. Found in milk products. Iron – formation of hemoglobin. Enables the blood to transport oxygen. Found in liver, kidney, red meat, egg yolk, and green vegetables Zinc – builds protein, helps wounds heal, and works with insulin. Found in milk, meat, egg yolk, whole grain, and seafood.

Water Your body uses water in cells, organs and tissues. Your body also uses water to relegate the temperature in your body. Water also protects your spinal cord and joints. Helps digest and remove waste from the body.