1. Nutrition Web
By: Tahmina Shobab

2. Vitamins Vitamins are chemical compounds that are essential for health
The two main functions of vitamins are
Prevention of diseases
Regulation of body processes
Each vitamin performs a specific function
Divided into 2 groups based on their solubility

3. Fat Soluble Vitamins Found in the presence of fat
Not easily destroyed during cooking
Excess in the body is stored in fat
Making sure you’re not taking supplements, large doses could be toxic
Vitamin A, D, E, and K

4. Water Soluble Vitamins
Excess is not stored in the body
Needed vitamins in the diet
Vitamin C and the “B” vitamins

5. Why water is important?
You need water for saliva which breaks down you food
70% of your body is water
Flushes out toxic from you urine
Lowest calorie, lowest fat/sugar drink on the planet
Basic need for living

6. Vitamin A Helps normal growth and function of the skeleton/bones
Helps eyes adjust to dim light
Resists infection by keeping skin/lining layer of body healthy
Examples
Dark green/yellow veggies, yellow fruits, egg yolks, liver, butter, milk, margarine, etc.

7. Vitamin C Maintains healthy teeth, gums, strong blood vessel walls
Helps form/strengthen cementing substance that holds cells
Fights infection
Examples: Orange, Lemon, lime, turnips, grapefruit, juices, etc.

8. Vitamin D Assists calcium/phosphorus to be deposited in bones
Examples:
Fish liver oil, Vitamin D enriched milks, formulas, margarines, Sun, etc.

9. Vitamin E Anti-doxant, protects body supplies of Vitamins A, C
Maintains membrane
Examples:
Veggie oils, wheat germ, whole wheat bread

10. Vitamin K Normal clotting of blood Examples:
Green/yellow veggies, synthesized by intestinal bacteria

11. Riboflavin Releases energy to cells
Helps maintain a normal nervous system, helps function nose, mouth, digestive system,
Examples:
Milk/Products, meats, salmon, leafy green veggies, breads, etc.

12. Niacin Helps obtain energy from carbohydrates
Maintains normal function of gastrointestinal and nervous system
Examples:
Meat, fish, eggs, cereals , breads, peas, peanuts, milk, etc.

13. Thiamin Releases food energy from carbohydrates
Helps nerves, brain, muscle funtion
Examples: Pork, dried legumes, whole grain cereals, breads, potatoes, etc.

14. Vitamin B12 Maintains healthy blood Examples:
liver, kidney, milk, meat

15. Folacin Maintains healthy blood Examples:
Liver, asparagus, broccoli, lima beans, spinach, beets, bananas, oj, soya flour, cantaloupe

16. Calcium Forms strong bones/teeth Maintains/repairs skeleton
Aids normal blood clotting
Maintains muscle tone, normal heart beat, and nerve function
Examples:
Milk, salmon, kale, broccoli, carrots, apricots, navy beans, etc.

17. Phosphorus Forms strong bones/teeth Maintains /repairs the skeleton
Regulates energy release
Helps body produce energy and use nutrients
Examples:
Meat, fish, poultry, eggs, nuts, milk, cheese

18. Iron
Builds hemoglobin in red blood cells to transport oxygen and carbon dioxide
Prevents nutritional anemia
Examples:
Liver, red meats, egg yolks, dried beans, grean leafy vegetables, whole grain and enriched cereals, flours, etc.

19. Zinc Builds protein Helps in wound healing Examples:
Seafood, meats, eggs, milk, and whole grains

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