VITAMINS AND MINERALS Flashcards
Maintain normal vision, skin health, bone and tooth growth reproduction and immune function; prevents xerophthalmia.
Food sources: Breastmilk;poultry;eggs; liver; meat;carrots;squash; papaya;mango;tiesa; malunggay;kangkong; camotetops; ampalaya tops
Vitamin A
Maintain normal vision, skin health, bone and tooth growth reproduction and immune function; prevents xerophthalmia.
Food sources: Breastmilk;poultry;eggs; liver; meat;carrots;squash; papaya;mango;tiesa; malunggay;kangkong; camotetops; ampalaya tops
Vitamin A
Help release energy from nutrients; support normal appetite and nerve function, prevent beri-beri.
Thiamine
Helps release energy from nutrients, support skin health, prevent deficiency manifested by cracks and redness at corners of mouth; inflammation of the tongue and dermatitis.
Riboflavin
Help release energy from nutrients; support skin, nervous and digestive system, prevents pellagra.
Niacin
Help energy and amino acid metabolism; help in the synthesis of fat glycogen.
Biotin
Help in energy metabolism.
Pantothenic
Help in the formation of DNA and new blood cells including red blood cells; prevent anemia and some amino acids
Folic acid
Help in the formation of the new cells; maintain nerve cells, assist in the metabolism of fatty acids and amino acids
Vitamin B12
Help in the formation of protein, collagen, bone, teeth cartilage, skin and scar tissue; facilitate in the absorption of iron from the gastrointestinal tract; involve in amino acid metabolism; increase resistance to infection, prevent scurvy.
Food sources:
Guava;pomelo; lemon;orange; calamansi; tomato; cashew
Vitamin C
Help in the mineralization of bones by enhancing absorption of calcium
Vitamin D
Strong anti-oxidant; help prevent arteriosclerosis; protect neuromuscular system; important for normal immune function
Vitamin E
Involve in the synthesis of blood clotting proteins and a bone protein that regulates blood calcium level
Vitamin K
Mineralization of bones and teeth, regulator of many of the body’s biochemical processes, involve in blood clotting, muscle contraction and relaxation, nerve functioning, blood pressure and immune defenses.
Calcium
Maintain normal fluid and electrolyte balance.
Chloride
Work with insulin and is required for release of energy from glucose
Chromium
Necessary for absorption and use of iron in the formation of hemoglobin.
Copper
Involve in the formation of bones and teeth; prevents tooth decay.
Fluoride
As part of the two thyroid hormones, iodine regulates growth, physical and mental development and metabolic rate. Aids in the development of the brain and body especially in unborn babies
Food sources:
Seaweeds; squids; shrimps; crabs; fermented shrimp; mussels; snails; dried dilis ; fish
Iodine
Essential in the formation of blood. It is involved in the transport and storage of oxygen in the blood and is a co-factor bound to several non-hemo enzymes required for the proper functioning of cells.
Food sources:
Pork; beef; chicken; liver and other internal organs; dried dilis; shrimp; eggs; pechay; saluyot; alugbati
Iron
Mineralization of bones and teeth, building of proteins, normal muscle contraction, nerve impulse transmission, maintenance of teeth and functioning of immune system
Magnesium
Facilitate many cell processes
Manganese
Molybdenum
Mineralization of bones and teeth; part of every Cell; used in energy transfer and maintenance of acid-base balance.
Phosphorus
Mineralization of bones and teeth; part of every Cell; used in energy transfer and maintenance of acid-base balance.
Phosphorus
Work with vitamin E to protect body compound from oxidation
Selenium
Maintain normal fluid and electrolyte balance, assists nerve impulse insulin.
Sodium
Integral part of vitamins, biotin and thiamine as well as the hormone.
Sulfur
Essential for normal growth, development reproduction and immunity
Zinc
Essential for normal growth, development reproduction and immunity
Zinc
