By: Jasmine Park, Gr.10, Blk.B(3) Nutrients By: Jasmine Park, Gr.10, Blk.B(3)

Vitamins Chemical compounds that are essential for health Found in a wide variety of foods The 2 main functions are: - Prevention of disease - Regulation of body processes There are 2 groups of vitamins that are divided by their solubility: - Fat-Soluble Vitamins - Water-Soluble Vitamins

Fat-Soluble Vitamins There are 4 kinds of fat-soluble vitamins (Vitamin A, D, E, K) These vitamins are found in the fat of food, not easily destroyed or lost during cooking Vitamin A Function: helps the retina of the eye adjust to dim light so that it’s possible to see under varying lights, helps you resist infections by keeping the lining of the mouth, nose, throat, digestive tract healthy, keeps the skin healthy and promotes growth Food: egg yolk, fish oils, milk, cheese, margarine, dark green and deep yellow veggies and fruit Vitamin D Function: helps the body use calcium and phosphorus, needed for healthy, strong bones and teeth Food: fish liver oils, milk, milk products, margarine, infant formulas Vitamin E Function: prevent oxygen from destroying the polyunsaturated fats in your body, helps form red blood cells, maintain the health of moist membranes Food: vegetable oils, wheat germs, whole-wheat products, peanuts, green leafy vegetables Vitamin K Function: helps normal clotting of the blood, can be manufactured in the body by bacteria that are naturally found in the intestine Food: yellow fruits, yellow and leafy green vegetables

Water-Soluble Vitamins There are 6 kinds of water-soluble vitamins (Vitamin C, B12, Thiamin, Riboflavin, Niacin, Folacin) Not stored in large amounts in the body Vitamin C Function: strengthens blood capillaries, forms red blood cells, builds antibodies to fight infection, develops and maintains healthy bones Food: citrus fruit(oranges, grapefruit, lemons), berries, green vegetables Vitamin B12 Function: helps maintain healthy nerve cells, helps in the production of DNA and RNA Food: fish, shellfish, meat, eggs, milk and milk products Thiamin Function: helps the body use carbohydrates for energy, allows the brain, nerves, muscles to function Food: egg yolk, legumes, nuts, whole-grain bread and cereal products, meat(pork, organ meats) Riboflavin Function: help break down carbohydrates, proteins, fats so the body can use energy released from the food, helps maintain healthy mucous membranes Food: leafy green vegetables, milk and milk products, eggs, organ meats Niacin Function: releases energy to the cells, helps with growth and reproduction, necessary for the normal functioning of the gastrointestinal tract and the nervous system Food: eggs, fish, meats, peanuts, whole-grain bread and cereals Folacin Function: helps make collagen and keep it strong, helps form strong capillaries that will not bruise easily when you bump into things Food: dark green vegetables, legumes(beans, lentils)

Minerals Makes up the tissues in our body Regulates our body functions There are 4 main minerals (Calcium, Phosphorus, Iron, Zinc) Calcium Phosphorus Iron Zinc Function maintains and forms hard bones and teeth, maintains normal muscle tone, nerve function, aid in blood coagulation maintain and forms healthy bones and teeth, important in energy metabolism formation of hemoglobin in the red blood cells, enables the blood to transport oxygen and carbon dioxide throughout the body builds protein, associated with the hormone, insulin, wound healing Food Sources milk and milk products, green vegetables (broccoli, spinach), sardines, canned salmon w/bones, baked beans, almonds milk products, animal proteins red meat, egg yolk, some shellfish, whole-grain products, dried legumes, green vegetables(broccoli, spinach, brussels sprouts) meats, milk, egg yolks, seafood, whole grains

Water Makes up about 60% of body mass At least 8 glasses of water per day is recommended Functions: - provides the moist environment that all living cells in the body requires - major component of blood and tissue fluid, transports substances ex) vitamins to where they will be used - takes part in all the chemical reactions that occur inside & outside the body cells - dilutes and moistens food - assists in the regulation of body temp. by forming perspiration which evaporates off the skin and cools the body - dilutes waste products & toxic substances in the body - helps form urine and feces Food Sources: vegetables, fruit, milk