The Role of Vitamins & Minerals
Magnesium
Activates body enzyme reactions. Helps make proteins, for the body. ,9'3/ ;49 bean, peas *****
Individual's needs
Are different based on age, sex, heredity, illness, dirt, stress, and exercise.
Vitamin supplements
Are not supplement for eating properly
Fat soluble vitamins
Are strored in fat cells for weeks at a time so you can overdose on them
Recommended Daily Allowance
Assume percentage for the average non-pregnant adult. It is broad based percentage to help you in your dietary choices
Foods
Best source of vitamins
Sodium
Builds fluid balance, muscle contraction, and nerve reaction. Comes from most foods except fruit. RDA: 1,000-3,000 mg.
Water Soluble Vitamins
Can be excreted in urine daily
Mega doses of vitamins
Cause serious health problems
Vitamins A, C, K, and D
Fat soluble vitamins. No vitamin supplement should be added if there's already a healthy diet
Potasium
Fluid balance and cell reactions. Come from avocados, bananas, apricots, and potatoes. RDA: Not established
Vitamin B1
Help the body to burn carbohydrates. Is found in meat, specialy pork: liver, nuts, peas, whole grains, beans, vegetables. RDA 1.0-1.4
Vitamin B5 (Pantothenic Acid)
Helps in the metabolism of carbihydrates, fats, and proteins. Comes from egg yolk, meat, nuts, and whole grains. RDA: 4-7 mg
Phosphorus
Helps nerves and muscles function. Key to cell reactions. Comes from meat, dairy products, beans, peas, and cereals. RDA: 800 mg
Vitamin D
Helps to build strong bones and teeth. Comes from fish, fish-liver oil, and dairy products. RDA: 5-10 mg
Vitamins B2 (Riboflavin)
Helps to maintain skin, eyes, and nerves. Needed for all cells for energy release and repair. Liver, milk, green vegetables, cheese, eggs, and poultry. RDA: 1.2-1.7
Vitamins A (Retinol)
Helps to resist infections . To maintain akin, hair, and body membranes. Is found in the liver, eggs, mill, green & yellow vegetables. 1 RMA used daily
Healthy diet
Includes foods eaten in their natural state, or foods that are well stored or well cooked.
Minerals
Inorganic substances essential for the body. They help the body from bones, teeth and blood cells. Minerals, also help regulate the body's fluids and aid in chemical reactions within cells. Since your body cannot manufacture essential minerals, you must get them from the food you eat. Your needs for various quantities of minerals change as your body grows, or if you go through a pregnancy.
Calcium
It's known as the mineral that maintains and builds strong bones and teeth. It also assist the blood clothing mechanism. As well, it helps nerves and muscles function properly. Comes from dairy products ans green vegetable. RDA: 800 mg
Vitamin B7 (Biotin)
It's necessary for healthy skin and for a healthy circulatory system. Comes from Liver, kidney, egg yolk, nuts, legumes, and fresh vegetables. RDA: 100-200 mg.
Vitamin B12 (Cyanocobalamin)
Largest vitamin. Needed for red blood cell production in the bone marrow, and needed for the nervous system, prevents anemia, promotes Cardiovascular (CV) health, prevents bone loss; B12 produces extra energy made by friendly bacteria. Comes from eggs, meat, and dietary products. RDA: 3 mg
Vitamins 12 (cyanoco alamin)
Largest vitamin. Needed for red blood cell production in the bone marrow, and needed for the nervous system. Prevents anemia, promotes cardiovascular health, prevents bone loss, and also produces extra energy. Egg, meat, dietary products. RDA: 3.0 mg
Vitamins and Mineral Supplements
May be necessary if you're not eating a balanced diet. They are not replacement for healthy eating the right foods. Infants and young children may need certain vitamins and minerals added to their diet. Mega doses of either vitamins or minerals can cause serious health problems.
Organic
Means that contains carbon
Chromium, selenium, molybdenum, and manganese
Minor roles in body chesmistry. Trace elements in many foods. RDA: minute amounts
Vitamin B3 (Niacin Nicotinic Acid)
Needed by cells for proper use of fuel and oxygen. Important for cholesterol management. Comes from whole grains, enriched wheat flavour, cereals, liver, poultry, and lean meats. RDA: 13-19 mg
Vitamins B6 (Pyridoxine)
Needed by red blood cells (rbs's) and nerved for proper functioning. Milk, lean meat, liver, whole grains, eggs. RDA: 2.0 milligrams
Ionide
Needed by the tyroid gland to regulate the food. Comes from Seafood, ionized salt. RDA: 0.1
Vitamin C (Ascorbic Acid)
Needed for bones and teeth. Aids to resist infections. Comes from citrus fruit, tomatoes, raw cabbage, potatoes, strawberry, and green leafy vegetables. RDA: 60 mg.
Vitamin K
Needed for normal blood clotting. Comes from green leafy vegetables, peas, and grains. RDA: 70-140
Iron
Needed to make hemoglobin, and aids in the growth of muscles, glands, and nerves. Comes from liver, meat, eggs, enriched cereals, and green leafy vegetables. RDA: 10-18 mg
Vitamin B9 (Folic Acid)
Needed to produce red blood cells, produce the nucleic acids. Required during pregnancy to produce a healthy heart and spinal chord. It comes from the liver, green leafy vegetables, poultry, fish. RDA: 400.
14
Number of minerals that are commonly used to promote good health
Vitamins
Organic substances the body needs to help regulate and coordinate functions of the body. Are essential for maintaining a nutritional balance.
Proper nutrition
Past and recent investigations show that _____ __________ gives bug benefits.
Vitamin E
Prevents damage to cell membranes, helps tissue handle fatty substances. Comes from Vegetables oils, whole brains, cereals, and vegetables. RDA: 8-10 mg
Whole foods
Should be eaten as much as possible. It is better to eat plain and fresh fruits and vegetables instead of fat.
Desitions regarding food choices
Should be focused in feeding the body with proper nutrients
Help women with PSN
The B-Complex Vitamins
Fluorine, Zinc, and Copper
Trace mineras. Help to protect teeth from decay. Needed for structure of cell enzymes. Comes from water, toothpaste, liver, seafood, eat, whole wheat, beans, peas, and nuts. TDA: 1.5-15 mg
Replenish energy lost after the influenza virus or have had bacterial infections treated with antibiotics that have destroyed the flora or helpful bacteria that live in the colon.
Vitamin B-12
Slow down osteoporosis
Vitamin D and Calcium
Help with bronchial asthma
Vitamin b-6
Prevention of cancer
Vitamins A, C, and E.
B-Complex and B
Water soluble vitamins that are needed daily
