1. Nutrients basics
Emily Longman

2. Minerals 1
CALCIUM
PHOSPORUS
FUNCTIONS
Maintains muscle tone, normal heart beat, and healthy nerve functions.
Aids normal blood clotting.
FOOD SOURCES
Milk, cheese
Canned salmon (with bones), carrots.
FUNCTIONS
Forms strong bones and teeth, maintains and repairs the skeleton.
Regulates energy release helps body produce energy use nutrients.
FOOD SOURCES
Meat, fish, eggs, nuts, milk and cheese.

3. Minerals 2
IRON
ZINC
FUNCTIONS
Builds hemoglobin in red blood cells to transport oxygen and carbon dioxide.
Prevents nutritional anemia.
FOOD SOURCES
Liver, red meats
Flours, pastas
FUNCTIONS
builds proteins
Helps in wound healing
FOOD SOURCES
Seafood, meats, eggs, milk, and whole grains

4. VITAMINS 1 Vitamin A functions
Helps form skeleton, teeth, helps eyes adjust in dim light, Keeps skin and lining healthy.
Examples
Dark green yellow veggies, whole milk, egg yolk.
Vitamin C functions
Maintain healthy teeth, gums strong blood vessels wall, fights infections helps form substance to hold body cells together.
Orange, lemon, tomatoes, cabbage, baked potatoes, turnips.
Vitamin D functions
Assists calcium
Example
Fish liver oils, margarines.

5. VITAMINS 2 Vitamin E functions
Protects vit A and maintains membrane health.
Example
Vegs, oil, whole wheat bread.
Vitamin K functions
Normal blood clotting.
Green and yellow vegs
Riboflavin functions
Releases energy to body cells during and digestive metabolism.
Help maintain a normal, nervous system.
Helps maintain healthy lining of nose, mouth.
Example milk, eggs, meats, organ meats.

6. VITAMINS 3 Niacin functions Helps obtain energy from carbohydrates.
Example
Organ meats
Thiamin functions
Helps nerve brain and muscle functions.
Pork products
Vitamin B12 functions
Maintains healthy blood.
Liver, kidneys, milk, meat.

7. Fat soluble vitamins FAT SOLUBLE
They are found in the fat in foods, they have vitamins a, d, e and k. it is not easily destroyed during cooking. The vitamins dissolve in fat and are stored in fat throughout the body.

8. Water soluble vitamins
Water soluble vitamins are needed daily in the diet. The vitamins are vitamin C and the “B” vitamins (thiamin, riboflavin, niacin, folacin, B12 and others. And they are excreted through the kidneys if you have excess amounts in your body.

9. WATER
Water makes up 60% of our body mass it is important because it provides the moist environment that is required by all living cells in the body.
water is a major component of blood and tissue fluid.
Water take parts in all the chemical reaction that occur inside and outside the body cells.
Water dilutes and moisten food.
Water contributes to the formation of urine and feces.