Foods And Nutrition - Vitamins And Minerals Flashcards
Unlike carbohydrates, fats, and proteins…
Vitamins DO NOT provide energy (calories)
Food sources of minerals (6)
Fruits
Vegetables
Milk
Whole-grain breads
Cereals
Legumes
Function of vitamins in the body (3)
Helps regulate the many chemical processes in the body
13 different vitamins are required each day for good health
Vitamins are separated into two types: fat soluble and water soluble vitamins
Fat soluble vitamins (6)
A
D
E
K
Requires fat for the stomach to allow them to be carried into the blood stream for use (absorption)
Can be stored in the body for later use
Water soluble vitamins (3)
Vitamins c and B-complex
Requires water for absorption
Easily absorbed and passed through the body as waste
Vitamin A food sources (5)
Food sources:
- dark green leafy vegetables
- deep yellow and orange fruits and vegetables
- liver
- milk
- cheese and eggs
Vitamin A functions in the body (3)
Functions in the body
- helps keep skin and hair healthy
- aids in night vision
- plays a role in developing strong bones and teeth
What happens when vitamin A is ingested straight?
It can be controlled by the body
Vitamin tablets
Over supplementation can be extremely toxic resulting in fatigue, weakness, severe headaches, blurred vision, insomnia, hair loss, etc.
Vitamin D food sources (5)
Vitamin D fortified milk
Egg and yolk
Salmon
Liver
Nonfood source: the sun (the best source)
Vitamin D functions in the body (2)
Helps the body use calcium and phosphorus
Plays a role in building strong bones and teeth
How many minutes of unexposed sun should you get each day?
5-15 minutes on your hands and arms (more if you’re dark tanned)
Vitamin E food sources (7)
Whole grain breads and cereal
Dark green, leafy vegetables
Dry beans and beans
Nuts and seeds
Vegetable oils
Margarine
Liver
Vitamin E functions in the body
Helps form red blood cells, muscles, and other tissues
Vitamin E deficiencies are…?
Rare
What happens when you overdose on vitamin E?
No shown toxic effects
Vitamin K food sources
Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage
Function of vitamin K in the body
Helps blood to clot
How much vitamin K does bacteria that lives in your intestines make?
80%
Symptoms of vitamin K deficiency (2)
Can cause hemorrhaging (uncontrollable bleeding)
Taking antibiotics can temporarily cause loss in the ability to make vitamin K
Vitamin B-Complex food sources (9)
Whole grain and enriched breads and cereals
Dry beans and peas
Peanut butter
Nuts
Meats
Poultry
Fish
Eggs
Milk
Function of vitamin-B complex in body?
Helps the body use the energy from the foods we eat
How many vitamin B’s create the “complex”?
8 different vitamin B’s
Each vitamin B has a…
Name and a number associated with it
Ex. Thiamin (B-1)
Vitamin C cannot be stored within the body so…
Deficiencies can occur
Symptoms of a vitamin C deficiency? (3)
Poor appetite
Weight loss
Soreness in the joints
What happens if you have too much vitamin C? (2)
Increased risk of urinary stones and may cause diarrhea
Mineral food sources (7)
Meats
Beans
Nuts
Fruits
Vegetables
Dairy products
Grains
Function of minerals in the body (2)
The body depends on minerals for practically every process necessary for life
Requires 16 minerals daily
Minerals (5)
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Trace minerals
Minerals that are needed in smaller amounts
Calcium function (3)
Combines with phosphorus to build and strengthen bones and teeth
Helps blood clot and keeps heart muscles and nerves working properly
Helps regulate the use of thee minerals in the body
Calcium food sources (6)
Milk
Milk products - yogurt, cheese
Whole fish
Leafy green vegetables - kale
Broccoli - spinach
Fortified foods
symptom of calcium deficiency?
Osteoporosis
Vegetables with good sources of calcium (3)
Kale
Broccoli
Spinach
Function of iron in the body (2)
Trace elements (very small amount)
Combines with a protein to form hemoglobin –> found in RBCs and takes oxygen from the lungs and carries it to cells throughout the body
Symptoms of an iron deficiency (6)
Fatigue
Irritability
Weakness
Headaches
Tendency to feel cold
Severe deficiency can lead to anemia!!
Food sources of iron (11)
Red meats
Fish
Liver
Poultry
Eggs
Beans
Nuts
Seeds
Raisins
Dried fruits
Fortified cereals and breads
Nutrient deficiency
Occurs when your body doesn’t get enough nutrients
Symptoms of nutrient deficiencies (2)
Beginning: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains
If it gets serious: it could effect the skin, eyes, and bones
Best way to avoid a nutrient deficiency?
Eat a well balanced diet
