nutrients By: Esra Johnson

vitamins Vitamins are compounds that are essential for health 2 main function 1. prevention of disease 2. regulation of body processes Each vitamin performs a specific function Divided into 2 groups based on their solubility vitamins

Fat soluble vitamins Found in the presence of fat Not easily destroyed during the cooking of food Excess in the body is stored in in fat Do NOT take supplements , large doses could be toxic Vitamins A,D,E, and K

Water soluble vitamin Excess is not stored in the body Needed vitamins in the diet Vitamins c and the “ b” vitamins { thiamin , riboflavin, niacin, folacin, B12 and others]

Vitamin A Function- normal growth and formation of skeleton and teeth, helps eyes adjust to dim light, resists infection by keeping skin and lining layer of body healthy Food sources- Dark green and yellow vegetables

Vitamin C Function- Maintains healthy teeth and also maintains strong blood vessel walls helps to form and strengthen the cementing substance that holds body cells together fights infection. food sources- Orange, lemon , grapefruit

Vitamin D Function- assists calcium and phosphorus to be deposited in bones and teeth Food sources- Fish liver oils, vitamin D, enriched milks, infant formulas, margarine

Vitamin E Function- as an antioxidant: protects bodies supplies of vitamin A and C maintains membrane health Food sources- Vegetables oils ( corn and soybean) wheat germ. Margarine and whole wheat bread

Vitamin K Function- Normal clothing of blood food sources- Green and yellow vegetables synthesized by intestinal bacteria

riboflavin Functions- Release energy to body cells during metabolism, helps maintain a normal nervous system helps maintain a healthy lining of the nose, mouth, and digestive track food sources- Milk and milk products ( except butter) cheese, eggs, meats

niacin Function- Helps obtain energy from carbohydrates maintains normal function of the gastro intestinal tract, normal function of the nervous system Food sources- Meat( particularly organ meat) fish, poultry, eggs

thiamin Function- Releases food energy from carbohydrates helps nerve, brain, and muscle function food sources

Vitamin B12 Function- Maintains healthy blood

Folacin Function- Maintains healthy blood

minerals Calcium Function- forms strong bones and teeth and maintains and repairs the skeleton, maintains muscle tone, normal heart beat, and healthy nerve function, aids normal blood clotting Food sources- milk{ any type }, ice cream , cheese{any type], canned salmon and sardines [ with bones ] broccoli, navy beans [ dried], string beans, carrots, dried apricots, continue

Phosphorus Function Forms strong bones and teeth, and maintains and repair the skeleton regulates energy release Helps body produce energy and use nutrients Food sources Meat, fish , poultry eggs, nuts, milk cheese

Iron function Builds hemoglobin in red blood cells to transport oxygen and carbon dioxide prevents nutritional anemia Food sources Liver, red meats, egg yolks , dried beans, peas and lentils, green leafy vegetables whole-grain and enriched cereals, precooked infant cereals flours , bread and pasta

zinc Function Builds protein Helps in wound healing Food sources Sea food , meats, eggs, milk