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Minerals
Vitamins
Certain
Two
types of vitamins
Water-soluble
Fat-soluble
Fat-Soluble vitamins
Vitamin
A, D, E and K
Excess
Vitamin A (Retinol)
Beta-carotene
is converted into
vitamin A in the liver
Vitamin
A:
RDA:
animal products
Liver
Eggs
Milk, butter and
cheese
Carotenoids
Orange/Yellow
fruits and
vegetables
Cantaloupes,
carrots, sweet
potatoes, winter
squash
Leafy green
vegetables
Spinach, broccoli
Vitamin D Deficiency
May
lead to osteoporosis
Getting vitamin D
Sun
day
Foods:
Fortified milk
Tuna
Salmon
Vitamin E
Important
Vitamin K
Important
Foods:
Water-Soluble Vitamins
Vitamins Bs and C
Eight B vitamins:
Thiamin (B-1)
Riboflavin (B-2)
Niacin (B-3)
Pyridoxine (B-4)
Cobalamin (B-12)
Folic acid
Pantothenic acid
Biotin
Thiamin or B-1
Helps
to convert carbohydrates
to energy
Deficiency:
Fatigue, nausea, depression, nerve
damage
Foods:
Riboflavin or B-2
Key
Niacin or B-3
Also
Pyridoxine or B-6
Involved
in chemical reactions of
proteins and amino acids
Deficiency:
Skin changes, dementia, nervous
system disorders and anemia
Foods:
Cobalamin or B-12
Helps
Foods:
Key
Foods:
Vitamin C
Important
Minerals
22
Trace
Include iron, zinc, iodine, selenium, copper,
manganese, fluoride, chromium,
molybdenum, arsenic, nickel, silicon, boron
and cobalt
Sodium
What
much sodium
www.mayoclinic.com
food labels:
Potassium
Functions
Protein
synthesis
Cellular fluid flow
Control electrical activity of the
heart
Control acid-base balance
products
Vegetables: broccoli, peas,
potatoes
Fruits: citrus fruits, bananas,
cantaloupe
Calcium
The
Known
How
Calcium
1 cup - 415 mg
1 cup 345 mg
Milk, skim
Milk, 1-2%
1 cup 302 mg
1 cup 300 mg
Ice cream
cup 88 mg
Broccoli, cooked
cup 68 mg
Salmon, canned
3 oz 165 mg
8 oz 300 mg
Iron
Iron
iron:
Non-heme
iron:
Iron supplements
Check
Water
Essential
for life
with transport
Mechanical functions
Helps to break substances down
Helps to maintain body
temperature/pH
intake: