vitamins, minerals, nutrients Flashcards
helps prevent night blindness keeps skin and mucous healthy controls growth of bones and teeth found in: egg yolks, dark green and yellow fruits and veggies, whole milk, butter, fortified skim milk, and margarine
vitamin a
acts like cement to hold body cells together
keeps teeth and gums in good condition
helps body resist infection
found in:
citrus fruits, cantaloupe, tomatoes, cabbage, green peppers, and sweet peppers
vitamin c
helps body absorb and use calcium and phosphorus
found in:
fortified milk, liver, sardines, salmon, tuna, egg yolks
vitamin d
Helps blood clot
widely found in different foods
vitamin k
helps body release energy from food helps promote normal appetite and digestion helps keep nervous system healthy found in: meat, pork and organ meats enriched and whole grain breads and cereals dried peas, beans, eggs leafy green veggies
thiamine
Helps cells use oxygen Helps keep skin tongue and lips healthy found in: milk and cheese organ meats, eggs leafy green veggies enriched and whole grain breads and cereals
riboflavin
helps keep nervous system healthy helps cells use other nutrients found in: liver, lean meat, poultry, fish dried peas, beans, peanuts enriched and whole grain bread and cereals
niacin
healthy muscles for good posture and figure silky hair and strong nails good red blood antibodies to fight disease normal growth each year repair of body tissues mental and physical alertness
protein
heat and energy for your body nourishment for nerve cells and glands smooth, moist skin support and protection of vital organs supply of vitamin A and D found in: butter and margarine nuts, mayonnaise, cream, egg yolks, fat meats
fats
Body heat and energy
normal weight and enough energy
for your activities
found in: breads, cereal groups, sugar, potatoes, candy, carrots
carbs
transportation of food to body cells
removal of waste from the body through perspiration and urination
cooling of the body to even temperature
lubrication of the moving parts of the body
found in: water, milk, soups, juices, ice cream
water
builds and repairs bones, teeth, and other tissues
regulates activities of muscles, heart and nerves
controls clothing of blood and helps fluid pass through cells
found in:
milk and milk products
dark green, leafy vegetables
broccoli
calcium
helps to build and repair bones and teeth
helps to burn food in body cells
found in: milk and cheese, poultry, fish, meat
whole grain cereals
dried peas, beans and nuts
phosphorus
helps to build hemoglobin (red colouring matter in blood)
carries oxygen to and carbon dioxide from the tissues
found in:
egg yolk, meat – especially liver and kidney
dried fruits, apricots raisins and prunes
whole grain and enriched cereals
dark green leafy veggies
iron
prevents goiter – an enlargement of the thyroid glands
found in:
salt water fish, plants grown in iodine rich soil, iodized salt
iodine
