Nutrients and Vitamins: Functions and Food Sources

NUTRIENTS Kairi kyoya

VITAMIN Water soluble vitamin Fat soluble vitamins function Prevention of desease Prevention of regulation of body processes Each vitamin performs a specific function

VITAMINS- WATER-SOLUBLE VITAMINS function These vitamins excess is not stored in the body people who have been diet need enough of these vitamins vitamin c (maintain healthy teeth , and blood vessel walls )and the B vitamins (thiamin, riboflavin ,niacin ,folacin ,B12 and others )

THIAMIN function Release food energy from carbohydrates Helps nerve , brain, and muscle function sources Pork and pork products(including organ meats), dried legumes , whole grain or enriched cereals , flours , potatoes , and pastas

RIBOFLAVIN function 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 Source Milk and milk products(except butter), eggs meats ,(peas, beans) whole grains or enriched cereals, flours potatoes and pastas

NIACIN Function Helps obtain energy from carbohydrates Maintains normal function of the gastro-intestial tract Normal function of the nervous system Source Meat ,eggs, enriched, cereals, breads , pastas, peas, potatoes, peanuts ,and peanuts butter, milk and cheese

FOLACIN Function Maintains healthy blood Source Liver, asparagus, broccoli, lima beans , spinach, beets, bananas , orange juice , soys flour , cantaloupe

B12 Function Maintain healthy blood Source Liver, kidney, milk , meats

VITAMINS-FAT SOLUBLE VITAMINS Found in the presence of fat in food Not easily destroyed during the cooking of food Excess in the body is vitamins in fat Vitamin A, D, E, K

VITAMIN A Function Normal growth and formation of skeleton and teeth Helps eyes adjust to dim light Resist infection y keeping skin and lining layer of body healthy Sources Dark green and yellow vegetables , yellow fruits , egg yolks , liver , butter , cream , whole milk , cheese , fortified skim or 2% milk , forti-fied , margarine

VITAMIN D Function Assists calcium and phosphorus to be deposited in bones and teeth Sources Fish liver oils and vitamin D enriched milks, infant formulas , margarines

VITAMIN E Function As an antioxidant- Protects body s supplies of vitamins A and C Maintain membrane health Sources Vegetable oil(corn and soybeans), wheat germ , margarine ,and whole-wheat bread

VITAMIN K Function Normal clotting of blood Sources Green and yellow vegetables. Synthesized intestial bacteria

WATER Water provides the moist environment that is required by all living cells in the body. Water is a major component of blood and tissue fluid. It transport substaces like vitamins to where they will be used. Water takes part in all the chemical reactions that occur inside and outside the body cells. Water dilutes and moistens food. Water assists in the regulation of body temperature by forming perspiration, which evaporates off the skin and cools the body . Water dilutes waste products and toxic substances in the body Water contributes to the formation of urine and faces.

MINERAL calcium Function Maintenance and formation of hard bones and teeth Normal muscle tone Aid in blood coagulation Nerve Sources Milk and milk products Green vegetables

iron Function Formation of hemoglobin Transport oxygen and carbon dioxide through out the body Source Liver ,red meats, egg yolk , dried beans , peas and lentils , green leafy vegetables Whole grain and enriched cereals , precooked infant cereals , flours , breads , and pastas

phosporus Function Form and maintain healthy bones and teeth Helps body produce energy and use nutrients Sources Meat, fish, poultry, eggs, nuts , milk , cheese

zink Function Builds protein Helps in would healing Sources Sea food , meats , eggs , milk , and whole grains