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Presentation on theme: "INFORMATION BROUGHT TO YOU BY JFHQ OCCUPATIONAL HEALTH OFFICE Basic Nutrition For Everyday Series- Lesson 8."— Presentation transcript:



3  Vitamins are organic substances made by plants or animals.  Vitamins and minerals are nutrients that your body needs to grow and develop.  Minerals are inorganic elements that come from the earth.  Animals & humans absorb minerals from plants they eat.

4  Vitamin A  Vitamin B6  Vitamin B12  Vitamin D  Vitamin E  Water-soluble vitamins must be replaced each day.  Fat-soluble vitamins dissolve in fat before absorbed in the blood stream. Excess of these vitamins are stored in the liver.

5  Play an important role in vision, bone growth, reproduction, cell division, and cell differentiation.  Helps regulate the immune system.  Promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts.  Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

6  Vitamin A found in foods that come from animals is called preformed vitamin A.  Sources include: liver, whole milk, and some fortified food products.  Vitamin A that is found in colorful fruits and vegetables such as carrots, cantaloupes, sweet potatoes, and spinach.

7  A water soluble vitamin.  Helps with protein metabolism  Plays a role in cognitive development  Found in: fish, beef liver, other organ meat, potatoes and other starchy vegetables.

8  Helps keep the body’s nerve and blood cells healthy.  Helps make DNA  Helps prevent megaloblastic anemia.  Vitamin B12 can be found in: fish, meat, poultry, eggs, milk, and other dairy products.

9  Vitamin D is needed for health and to maintain strong bones.  Helps the body absorb calcium.  Muscles need vitamin D to move, immune system needs vitamin D to fight off bacteria & viruses.  Fatty fish such as salmon, tuna, and mackerel are among the best sources of vitamin D.

10  A fat-soluble nutrient found in many foods.  Acts as an antioxidant helping to protect cells.  Vitamin E boosts the immune system to fight off invading bacteria and viruses.  Vitamin E can be found in: vegetable oils, nuts, seeds, green vegetables, some breakfast cereals.

11  Calcium  Chromium  Folate  Iron  Magnesium  Selenium  Zinc  Selenium  Phosphorus  Sodium  Potassium  Chloride  Sulfur  Copper  Iodine  Cobalt  Fluoride

12  Helps build strong bones and healthy teeth  Body needs calcium for muscles to move and nerves to carry messages.  Calcium helps move blood through blood vessels and release hormones and enzymes.  Food rich in calcium: milk, cheese, yogurt, canned salmon and sardines, leafy green vegetables, and calcium fortified foods.

13  Iron helps the body transport oxygen from the lungs to the rest of your body  Essential for the regulation of cell growth and differentiation.  A deficiency of iron can result in fatigue, poor work performance, and decreased immunity.  Iron rich foods: red meat, tuna, salmon, eggs, beans, baked potato with skin, dried fruit, leafy green vegetables, whole and enriched grains.

14  Keeps muscles and nervous system working properly.  An electrolyte that conducts electricity in the body.  Potassium rich foods: bananas, broccoli, tomatoes, potatoes with skins, leafy green vegetables, citrus fruits, dried fruits, and legumes.

15  Supports normal growth and development during pregnancy, childhood, and adolescence.  Required for the proper sense of taste and smell.  Involved in numerous aspects of cellular metabolism  Foods rich in zinc: beef, pork, lamb, & legumes

16  Approximately 50% of total body magnesium is found in bone. The other half is found predominantly in cells of body tissue and organs.  Helps maintain muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, keeps bones strong.  Help regulate blood sugar levels, promotes normal blood pressure.  Eating a wide variety of legumes, nuts, whole grains, and vegetables will help meet your daily need for magnesium.

17  Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium.  Manganese is important for production of enzymes and antioxidants.  Copper is necessary for your body to make connective tissue and metabolism of iron.  Iodine is used to synthesize thyroid hormones.

18  Fluoride is used for strong bones and teeth. Reduces the number of cavities in your teeth.  Selenium combines with proteins to make antioxidants and is also essential for normal thyroid function.

19  Ingredients:  1 each zucchini, yellow squash, and red pepper, chopped  4 skinless salmon fillets  1 can diced tomatoes, drained  1/2c Kraft Sun Dried Tomato Vinaigrette Dressing  2-2/3 cups hot cooked long-grain brown rice  HEAT oven to 375°F.  COMBINE zucchini, squash and peppers in 13x9-inch baking dish; top with fish. Mix tomatoes and dressing; spoon over fish.  BAKE 20 to 25 min. or until fish flakes easily with fork.  SERVE with rice.

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