Vitamins and Minerals Flashcards
vitamin A - dark green and yellow vegetables, such as broccoli and turnips
assists with skin and eye development, keeps the skin healthy, helps the eyes adjust to dim light, helps the linings of the respiratory and digestive tracts resist infection
vitamin C - fruits such as oranges, strawberries, grapefruit, cantaloupe, and vegetables such as broccoli, cabbage, brussels sprouts, and green peppers
assists with hearing wounds and building bones and teeth, holds cells together, strengthens the walls of blood vessels, and helps the body absorb iron
vitamin B2 or riboflavin - milk, milk products, lean meat, green leafy veggies, eggs, breads, and cereals
helps cells use oxygen, which allows them to release energy from food, important for protein and carbohydrate metabolism, needed for growth, healthy eyes, skin, and mucous membranes
vitamin B3 or niacin - lean meat, poultry, fish, peanuts, and peanut butter, whole grain breads and cereals, peas, peans, and eggs
important for protein, carbohydrate, and fat metabolism, important for appetites, important for the functioning of the skin, tongue, nervous system, and digestives system, helps cells use oxygen for energy
vitamin D - milk, butter, liver, and fish liver oils, also obtained by exposing the body to direct sunlight, which interacts with the cholesterol in the skin
responsible for the body’s absorption of the minerals calcium and phosphorus and contributes to the formation of healthy bones, especially important to growing children and woman who are pregnant or breastfeeding
vitamin E - cereals, nuts, veggie oils, wheat germ, vegetables, fish, and fruits
antioxidants that protects the body from damage from free radicals, helps boost the immune system, assists in formation of red blood cells
Thiamin - lean pork, dried beans, peas, and whole grain and enriched breads and cereals, and certain types of nuts
helps the body obtain energy from foods
Iron - egg yolks, green leafy veggies, breads, cereals, and organ meats
necessary for red blood cells to carry oxygen, helps in the formation of enzymes
sodium - almost all foods and table salt
important for maintaining fluid balance (helps the body retain water)
calcium - milk and milk products such as cheese, ice cream, and yogurt, green leafy veggies such as collards, kale, mustard, dandelion, and turnip greens, and canned fish with soft bones, such as salmon
important for the formation of teeth and bones, the clothing of blood, muscle contraction, and heart and nerve function
potassium - fruits and veggies, cereals, coffee, and meats
essential for nerve and heart function and muscle contraction
phosphorus - milk, milk products, cereals, coffee, and meats
needed for the formation of bones and teeth and for nerve and heart function, important for the body’s utilization of proteins, fats, and carbohydrates
