Chap 2: Mirco-nutrients Flashcards
Vitamins DO NOT
provide energy (calories)
Vitamins function in the body
help regulate the many chemical processes in the body
Fat Soluble Vitamins
Vitamins A, D, E, K
Fat-soluble vitamins require fat for
the stomach to allow them to be carried into the bloodstream for use (absorption)
Water soluble vitamins
Vitamins C and B-Complex
B-Complex : B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic
B6 - Pyridoxin
B9 - Folate
B12 - Cobalamin
Vitamin A : food sources
Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, milk, cheese, liver, eggs
Vitamin A : function in the body
-Helps keep skin and hair healthy
-Aids in night vision
-Plays a role in developing
-Strong bones and teeth
Vitamin D : food sources
D-fortified milk, egg yolk, salmon, and liver
Nonfood Source : Sun
Vitamin D : function in the body
-Helps the body use calcium and phosphorus
-Plays a role in building strong bones and teeth
Vitamin E : food source
Whole-grain bread and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetables oil; margarine; liver
Vitamin E : function in the body
-Helps form red blood cells, muscles, and other tissues
-Antioxidant
Vitamin K: food sources
Dark green and leafy vegetables and cabbage
Vitamin K : function in the body
Helps blood to clot
Vitamin C : food sources
Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes
Vitamin C : function in the body
-Helps heal wounds
-Helps maintain healthy bones, teeth, and blood vessels
-Helps body fight infection
Vitamin B-complex : food sources
Whole grain and enriched breads and cereals, dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk
Vitamin B-complex : function in the body
-Helps the body use the energy from the food we eat
-Helps brain, nerves, and muscles function
Minerals : food sources
Meats, beans, nuts, fruits, vegetables, dairy products, and grains
Minerals: functions in the body
-Depends on minerals for practically every process necessary for life
-Minerals actually become part of the body
Macro minerals (7)
- Sodium
- Phosphorus
- Calcium
- Chloride
- Magnesium
- Potassium
- Sulphur
Sodium (function and source)
Func - Needed for proper fluid balance, nerve transmission, and muscle contraction
Sour - Table salt, in processed food, unprocessed meats etc.
Chloride (function and source)
Func - Needed for proper fluid balance and stomach acid
Sour - Table salt, soy sauce, breads etc.
Potassium (function and source)
Func - Fluid balance, nerve transmission, and muscle contraction
Sour - Meats, milk, cheese, vegs., whole grain etc.
Calcium (function and source)
Func - For bones/teeth, helps muscles, nerves func., blood clotting, immune health etc.
Sour - Milk/milk products, canned fish with bones, greens legumes, etc.
Phosphorus (function and source)
Func - Bones/teeth, found in every cell, helps maintain acid-base balance
Sour - Meat, fish, poultry, processed food (soda pop)
Magnesium (function and source)
Func - (found in bones) helps make protein, muscle contraction, nerve transmission, and immune system
Sour - Nuts/seeds, legumes, leafy greens, seafood chocolate etc.
Sulfur (function and source)
Func - Found in protein molecules
Sour - Occurs in food as part of protein: meat, poultry, fish, eggs etc.
Micro minerals (9)
- Zinc
- Copper
- Iron
- Manganese
- Selenium
- Fluoride
- Iodine
- Chromium
- Molybdenum
Iron (Fe) (function and source)
Func - Part of molecule (hemoglobin) found in red blood cells that carry oxygen in the body, needed for energy metabolism
Sour - Red meats, fish/poultry, dark leafy green, etc.
Zinc (Zn) (function and source)
Func - Part of many enzymes; needed for making protein and genetic material etc.
Sour - Meats, fish/poultry, leavened whole grains, vegetables
Iodine (I) (function and source)
Func - Found in thyroid hormone, helps regulate growth, development, and metabolism
Sour - Seafood, foods grown in iodine-rich soil, dairy products, bread
Selenium (Se) (function and source)
Func - Antioxidant
Sour - Meats, seafood, and grains
Copper (Cu) (function and source)
Func - Part of many enzymes, need for iron metabolism
Sour - Legumes, nuts/seeds, whole grains, organ meats, & drinking water
Manganese (Mn) (function and source)
Func - Part of many enzymes
Sour - Widespread in foods (plant foods)
Fluoride (Fl) (function and source)
Func - Involved in formation of bones/teeth ; helps prevent tooth decay
Sour - Drinking water, fish, most teas
Chromium (Cr) (function and source)
Func - Works closely with insulin to regulate blood sugar (glucose) levels
Sour - Unrefined foods, liver, brewer’s yeast, whole grains, nuts, cheese
Molybdenum (M) (function and source)
Func - Part of some enzymes
Sour - Legumes, breads and grain, leafy greens, green vegetables, milk, liver
Nutritional deficiency occurs
when you body doesn’t get enough nutrients
