Vitamins and Minerals for nurition Flashcards
Vitamin A food sources
-eggs
-milk
-veggies (carrots)
-fruit (mangos)
What is vitamin A important for?
important for vision, growth, cell devision, reproduction, and immunity- also has antioxidant properties
Vitamin B1 (Thiamin) Food sources
-meat (pork)
-fish
-whole grains
-fortified breads, cereals, and pastas
What is Vitamin B1 (Thiamin) important for?
helps body generate energy from nutrients- also necessary for the growth, development, and function of cells
Food sources for Vitamin B2 (Riboflavin)
-eggs
-organic meats (liver, kidney, lean meat)
-green veggies (asparagus and brocoli)
Importance of Vitamin B2 (Riboflavin)
Important for growth, development, and function of the cells in your body and helps turn your food into energy
Vitamin B3 (Niacin) Food sources
-some types of nuts, legumes, and grains
-poultry
-beef
-fish
Importance of Vitamin B3 (Niacin)
keeps your nervous system, digestive system, and skin healthy
Vitamin B6 Food sources
-fish
-beef
-liver
-potatoes and other starchy veggies
-fruit (other than citrus)
Importance of Vitamin B6
Important for normal brain development and for keeping the nervous system and immune system healthy
Vitamin B12 food sources
-meat
-fish
-poultry
-milk
-fortified breakfast cereal
**some ppl cant absorb B12 and may need to take supplements
Importance of B12
needed to form red blood cells and DNA- also key in the function and development of brain and nerve cells
Vitamin C food sources
-fruits (citrus)
-veggies
-tomatoes
-potatoes
Importance of Vitamin C
contains antioxidants that helps to protect cells against the effects of free radicals which play a role in heart disease, cancer, and other diseases
Calcium food sources
-milk and other dairy
-tofu
-dark-green leafy veggies
-soybeans
-canned sardines
-salmon
-calcium-fortified foods
Importance of calcium
associated with healthy bones and teeth, has an important role in blood clotting, helps muscles contract, and regulates normal heart rhythms and nerve functions
Vitamin D food sources
-fatty fish
-fish liver oils
-fortified milk and milk products
-fortified cereal
Importance of Vitamin D
Helps the body absorb and retain calcium and phosphorus
Vitamin E food sources
-nuts (peanuts and almonds)
-vegetable oils
-green veggies (broccoli and spinach)
Importance of Vitamin E
important for vision, reproduction, and the health of your blood, brain, and skin- also has antioxidant properties
Folate food sources
-fruit (organes)
-veggies (broccoli, brussel sprouts, spinach)
-nuts and beans
-peas
Importance of folate
important for red blood cell formation and for healthy cell growth and function. Crucial during early pregnancy to reduce the risk of birth defects of the brain and spine
Vitamin K food sources
-leafy greens (spinach and kale)
-some fruits (blueberries and figs)
-cheese
-eggs
-meats
Importance of Vitamin K
helps to make various proteins that are needed for blood clotting and the building of bones
Magnesium food sources
found in dietary fiber
-green veggies
-whole grains
-legumes
-nuts and seeds
-fortified cereals
-tap, mineral, or bottled water
Importance of magnesium
supports muscle and nerve function and energy production
Low levels of magnesium can result in…
-high BP
-heart disease
-type II diabetes
-OP
Potassium food sources
-fruits and veggies
-meats
-dairy food
-dried apricots
-lentils
-potatoes
-coffee
-milk
-tea
Importance of potassium
maintains normal levels of fluid inside our cells and helps muscle to contract and supports normal BP
Importance of sodium
the human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals
