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Transcript
Chapter 4—Nutrition and Performance
Table 4.3—Vitamins and minerals: functions and sources.
Nutrient
Important functions
Sources
Fat-Soluble Vitamins
A
Beta-carotene
D
Vision, immune function
Cell growth, antioxidant
Bones, teeth, calcium
E
K
Antioxidant
Blood clotting
Milk products
Fruits, vegetables
Sunlight, eggs, fish,
milk products
Vegetable oils, nuts, greens
Greens, cereals, fruits, milk
products, meat
Water-Soluble Vitamins
B1 (thiamin)
B2 (riboflavin)
Energy production
Energy production
Niacin
B6 (pyridoxine)
Energy production
Energy production,
protein metabolism
Red and white blood cells,
RNA, DNA, amino acids
Blood cells, RNA, DNA,
energy production
Fat and amino acid ,
metabolism glycogen
synthesis
Wound healing, connective
tissue, antioxidant, immune
function
Folate
B12
Biotin
C (ascorbic acid)
Pork, grains, beans
Milk, eggs, fish, meat,
greens
Nuts, fish, poultry, grains
Meat, grains, vegetables,
fruits
Vegetables, beans, nuts,
grains, meat, fruit
Meat, milk products,
eggs
Beans, vegetables,
meat
Citrus fruits, vegetables
Minerals
Calcium
Chloride
Chromium
Bones, teeth, blood clotting,
muscle contraction
Digestion, extracellular fluids
Energy metabolism
Copper
Fluorine
Iodine
Iron metabolism
Bones, teeth
Thyroid hormone
Magnesium
Phosphorus
Protein synthesis
Bones, teeth, acid-base
balance
Nerve transmission, fluid
and acid-base balance
Potassium
Selenium
Sodium
Sulfur
Zinc
Antioxidant
Nerve function, fluid and
acid-base balance
Liver function
Enzyme activity
Milk products,
vegetables, legumes
Salt (NaCl) in food
Legumes, grains, meat,
vegetable oils
Meat, water
Water, seafood, tea
Fish, milk products,
vegetables, iodized salt
Grains, green vegetables
Milk products, meat,
poultry, fish, grains
Green vegetables,
bananas, meat, milk
products, potatoes, coffee
Seafood, meat, grains
Salt (NaCl)
Dietary protein
Meat, poultry, fish,
milk products, grains,
fruits, vegetables
28