1. nutrients
By: Esra Johnson

2. vitamins Vitamins are compounds that are essential for health
2 main function
1. prevention of disease
2. regulation of body processes
Each vitamin performs a specific function
Divided into 2 groups based on their solubility
vitamins

3. Fat soluble vitamins Found in the presence of fat
Not easily destroyed during the cooking of food
Excess in the body is stored in in fat
Do NOT take supplements , large doses could be toxic
Vitamins A,D,E, and K

4. Water soluble vitamin Excess is not stored in the body
Needed vitamins in the diet
Vitamins c and the “ b” vitamins { thiamin , riboflavin, niacin, folacin, B12 and others]

5. Vitamin A
Function-
normal growth and formation of skeleton and teeth, helps eyes adjust to dim light, resists infection by keeping skin and lining layer of body healthy
Food sources-
Dark green and yellow vegetables

6. Vitamin C
Function-
Maintains healthy teeth and also maintains strong blood vessel walls helps to form and strengthen the cementing substance that holds body cells together fights infection.
food sources-
Orange, lemon , grapefruit

7. Vitamin D
Function- assists calcium and phosphorus to be deposited in bones and teeth
Food sources-
Fish liver oils, vitamin D, enriched milks, infant formulas, margarine

8. Vitamin E
Function-
as an antioxidant: protects bodies supplies of vitamin A and C maintains membrane health
Food sources-
Vegetables oils ( corn and soybean) wheat germ. Margarine and whole wheat bread

9. Vitamin K Function- Normal clothing of blood food sources-
Green and yellow vegetables synthesized by intestinal bacteria

10. riboflavin Functions-
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
food sources-
Milk and milk products ( except butter) cheese, eggs, meats

11. niacin
Function-
Helps obtain energy from carbohydrates maintains normal function of the gastro intestinal tract, normal function of the nervous system
Food sources-
Meat( particularly organ meat) fish, poultry, eggs

12. thiamin
Function-
Releases food energy from carbohydrates helps nerve, brain, and muscle function
food sources

13. Vitamin B12
Function-
Maintains healthy blood

14. Folacin
Function-
Maintains healthy blood

15. minerals
Calcium
Function- forms strong bones and teeth and maintains and repairs the skeleton, maintains muscle tone, normal heart beat, and healthy nerve function, aids normal blood clotting
Food sources- milk{ any type }, ice cream , cheese{any type], canned salmon and sardines [ with bones ] broccoli, navy beans [ dried], string beans, carrots, dried apricots, continue

16. Phosphorus
Function
Forms strong bones and teeth, and maintains and repair the skeleton regulates energy release
Helps body produce energy and use nutrients
Food sources
Meat, fish , poultry eggs, nuts, milk cheese

17. Iron
function
Builds hemoglobin in red blood cells to transport oxygen and carbon dioxide prevents nutritional anemia
Food sources
Liver, red meats, egg yolks , dried beans, peas and lentils, green leafy vegetables whole-grain and enriched cereals, precooked infant cereals flours , bread and pasta

18. zinc Function Builds protein Helps in wound healing Food sources
Sea food , meats, eggs, milk