Nutrients Vitamins and Minerals Mariana Fernandes Falcão Block D

Vitamins Vitamins are chemical compounds that are essential for health. As a group they have two main functions- prevention of disease and regulation of body processes. Vitamins are divided into two main groups based on their solubility. Some are soluble in water and others are found in fat.

Fat-Soluble Vitamins Vitamin A helps eyes adjust to dim light and resists infection by keeping skin and lining layer of body healthy. Sources: egg yolk, fish oils, milk and cheese. Vitamin D 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 protects body’s supplies of vitamins A and C, and maintains membrane health. Sources: vegetable oils, wheat germ, whole-wheat products, peanuts, and green leafy vegetables. Vitamin K helps normal clotting of the blood. Sources: yellow fruits and yellow and leafy green vegetables.

Fat-Soluble Vitamins

Water-Soluble Vitamins Thiamin, also known as B1, helps the body use carbohydrates for energy, and it allows the brain, nerves, and muscles to function. Sources: egg yolk, legumes, nuts, whole-grain bread and cereal products. Riboflavin, sometimes known as B2, is important to help break down proteins, carbohydrates, and fats so the body can use energy released from the food. Sources: leafy green vegetables, milk and milk’ products, eggs and organ meats. Niacin helps with the growth and reproduction and is necessary for the normal functioning of the gastrointestinal tract and the nervous system. Sources: eggs, fish, meats and peanuts. Folacin helps make collagen and keep it Strong and form strong capillaries. Sources: liver, asparagus, broccoli, lima beans, spinach, beets, bananas, orange juice, soya, flour and cantaloupe.

Water-Soluble Vitamins Vitamin C is also known as ascorbic acid. It strengthens blood capillaries, forms red blood cells, builds antibodies to fight infection, maintains healthy connective tissue, and develops and maintains healthy bones. Sources: citrus fruit, such as oranges, grape-fruit, lemons, as well as other fresh fruit, especially some berries, and green vegetables.

Minerals Minerals are a part of the body’s tissues (4 percent of body mass) and act as a regulator of body functions.

Minerals Calcium forms strong bones and teeth and maintains and repairs the skeleton and aids normal blood clotting. Sources: milk, cheese, green vegetables, such as broccoli and spinach, sardines and baked beans. Phosphorus works with calcium and vitamin D to form and maintains healthy bones and teeth, and regulates energy release. Sources: meat, fish, poultry, eggs, nuts, milk and cheese. Iron is essential for the formation of hemoglobina in the red blood cells. Iron enables the blood to transport oxygen and carbono dioxide throughout the body. Sources: liver, kidney, red meat, egg yolk, some shellfish and dried legumes. Zinc is involved in protein building and is associated with the hormone insulin. It has been found to play a role in wound healing. Sources: meats, milk, egg yolks, seafood, and whole grains.

Water Water makes up about 60 percent of your body mass. For this reason water plays a very importante role in most body functions. Regulates body temperature; Moistens tissues such as those in the mouth, eyes and nose; Lubricates joints; Protects body organs and tissues; Helps prevent constipation; Lessens the burden on the kidneys and liver by flushing out waste products; Helps dissolve minerals and other nutrientes to make them accessible to the body; Carries nutrients ans oxygen to cells.