1. Foods 10 project
By Tamara Markel

2. Vitamins
Vitamins
Vitamin A helps the retina adjust to dim lights-egg yolks
Vitamin C helps your eyesight-citrus fruits, green vegetables
Vitamin D helps body use calcium & phosphorus-milk products & margarine
Vitamin E helps to prevent oxygen from destroying polysaturated fat in your body-vegetable oil, peanuts
Vitamin K helps the normal clotting of blood-yellow fruits & yellow & leafy green vegetables
Riboflavin helps release energy to body cells during metabolism-milk, cheese, eggs, vegetables
Nicacin helps obtain energy from carbohydrates-meat, fish, eggs, bread & pasta
Thiamin helps release energy from carbohydrates-pork, dried legumes, lentils
B12 helps maintain healthy blood-meat & milk
Folacin helps maintain healthy blood-lima beans, asparagus, orange juice, bananas & cantaloupe

3. Vitamins Water Soluble- Excess is not stored in the body
Needed vitamins in the diet
Vitamin C & B
(Thiamin, riboflavin, niacin, folacin, B12)
Fat soluble-
Found in the presence of food
Not easily destroyed during cooking of the food
Excess in the body is stored in fat
Vitamin A, D, E, K

4. Minerals
Calcium helps maintain hard bones & teeth, regular muscle tone-milk, green vegetables, sardines, canned salmon with bones, baked beans & almonds
Phosphorus helps form and maintain healthy bones and teeth, helps with energy metabolism-milk products, animal proteins
Iron helps with the formation of hemoglobin, lets blood transport oxygen and carbon dioxide-red meat, seafood, whole grain products & dried legumes
Zinc helps with building protein and healing wounds-meat, milk, egg yolks, seafood, whole grain products

5. Water Importance Lubricant in digestion
Saliva made from water helps aid chewing and swallowing
Lubricates joints and cartilage
Regulates body temperature
What happens if we don’t have enough
Dehydration
Dehydration-body rations water away from joints-joint, knee and back pain
Dehydration causes daytime fatigue
Body cannot run without water