Foods 10 project By Tamara Markel

Vitamins Vitamins Vitamin A helps the retina adjust to dim lights-egg yolks Vitamin C helps your eyesight-citrus fruits, green vegetables Vitamin D helps body use calcium & phosphorus-milk products & margarine Vitamin E helps to prevent oxygen from destroying polysaturated fat in your body-vegetable oil, peanuts Vitamin K helps the normal clotting of blood-yellow fruits & yellow & leafy green vegetables Riboflavin helps release energy to body cells during metabolism-milk, cheese, eggs, vegetables Nicacin helps obtain energy from carbohydrates-meat, fish, eggs, bread & pasta Thiamin helps release energy from carbohydrates-pork, dried legumes, lentils B12 helps maintain healthy blood-meat & milk Folacin helps maintain healthy blood-lima beans, asparagus, orange juice, bananas & cantaloupe

Vitamins Water Soluble- Excess is not stored in the body Needed vitamins in the diet Vitamin C & B (Thiamin, riboflavin, niacin, folacin, B12) Fat soluble- Found in the presence of food Not easily destroyed during cooking of the food Excess in the body is stored in fat Vitamin A, D, E, K

Minerals Calcium helps maintain hard bones & teeth, regular muscle tone-milk, green vegetables, sardines, canned salmon with bones, baked beans & almonds Phosphorus helps form and maintain healthy bones and teeth, helps with energy metabolism-milk products, animal proteins Iron helps with the formation of hemoglobin, lets blood transport oxygen and carbon dioxide-red meat, seafood, whole grain products & dried legumes Zinc helps with building protein and healing wounds-meat, milk, egg yolks, seafood, whole grain products

Water Importance Lubricant in digestion Saliva made from water helps aid chewing and swallowing Lubricates joints and cartilage Regulates body temperature What happens if we don’t have enough Dehydration Dehydration-body rations water away from joints-joint, knee and back pain Dehydration causes daytime fatigue Body cannot run without water