Download Nutrients and Their Functions

NUTRIENTS AND THEIR FUNCTIONS
VITAMINS
Vitamins are substances obtained from plant and animal foods that help regulate body functions. Vitamins do not provide
energy (calories). They are essential for a variety of vital body functions. Each vitamin has a special job.
NUTRIENT
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Thiamin (B I)
Riboflavin (B2)
Niacin
FUNCTIONS IN BODY
• Helps maintain healthy and
smooth skin
FOOD SOURCES
Dark green leafy or yellow-orangered vegetables (spinach, broccoli,
carrots, squash and sweet potatoes);
some fruits (apricots, cantaloupe,
• Improves resistance to infection
mango and papaya). It is in dim light
present in fairly large amounts in
• Helps promote growth
• Promotes health eyes and maintain liver. In the U.S., milk is fortified
with Vitamin A.
vision
• Helps keep inner linings of mouth,
ears, nose, lungs and digestive
tract healthy
• Promotes strong bones and teeth
Eggs, liver and some fish; in the U.S.
milk is fortified with Vitamin D.
Exposure to sunlight allows the body
• Aids in calcium absorption
to make its own
• Helps form red blood cells
All vegetable oils like corn,
cottonseed, olive and canola oils.
Other sources include margarine and
• Protects cell structure
wheat germ.
• Needed for normal blood clotting
Dark green leafy vegetables, and
members of the cabbage family;
milk; soybean oil and egg yolks,
cereals
• Promotes proper nerve function,
Present in many foods especially
energy
whole use grains, legumes (beans
and peas), seeds, pork, and organ
meats (liver, heart and kidney). In
• Aids in digestion
the U.S. most flours, cornmeal, rice,
cereals and bakery products are
• Promotes health appetite
enriched and fortified with Thiamin.
• Forms healthy skin, eyes
Found in animal products (meat,
poultry, fish, eggs and especially
• Aids in release of energy (calories) dairy products).
from food
Other good sources include fortified
cereals, enriched white flour and
green vegetables (broccoli,
asparagus, turnip greens, spinach)
• Promotes appetite, digestion and
Legumes (beans and peas), fish and
nerve function
organ meats, whole grains, peanuts,
milk, dark green leafy vegetables. In
• Aids in release of energy from
the U.S. most flours and cereals are
foods
enriched with niacin.
NUTRIENT
Pyridoxine (B6)
FUNCTIONS IN BODY
• Aids in use of protein and
carbohydrate
• Helps form red blood cells
FOOD SOURCES
Wheat germ, whole grains, chicken,
fish, pork, eggs and liver, legumes,
fruits, nuts and vegetables especially
avocados and bananas
• Aids in nerve and brain function
Pantothenic Acid
• Needed to make hormones
• Helps regulate nerve function
Folic Acid (Polacin/Folate)
• Essential for manufacture of red
blood cells; prevents anemia
Vitamin B12 (Cyanocobalamin)
• Helps the body use protein
• Essential for manufacture of red
blood cells
Biotin
• Aids in proper functioning of
nervous system
• Aids in use of energy (calories)
Vitamin C
• Helps maintain skin, hair, and
nervous system
• Helps maintain healthy
• Helps the body resist infection
• Aids in healing of wounds, cuts,
bruises and broken bones
• Enhances absorption of iron
Found in foods of both animal and
vegetable origin. Good sources
include whole grains, legumes, some
vegetables and fruit, organ meats,
yeast and egg yoke.
Dark green vegetables and organ
meats. Other good sources include
legumes, oranges and whole grains
Found only in meats, dairy products
and eggs
Best sources include egg yolk, liver,
yeast and whole grains
Primary sources are fresh fruits and
Vegetables, especially citrus fruits
(oranges, grapefruit), strawberries,
green and red peppers, collard
greens, broccoli, spinach, potatoes,
papaya and mangos
MINERALS
Minerals are substances that perform a variety of vital functions in the body. Each mineral has a special job. Minerals do
not provide energy (calories)
NUTRIENT
Calcium
FUNCTIONS IN BODY
• Build healthy bones and teeth
FOOD SOURCES
The best sources of calcium include
all dairy products (milk, cheese,
• Helps nerves and muscles function yogurt), dark green leafy vegetables
(except spinach and chard), legumes
properly
(dried beans and peas), and the soft
bones of canned fish (salmon and
sardines)
NUTRIENT
FUNCTIONS IN BODY
Copper
• Needed to make red blood cells
Fluoride
• Helps with iron absorption
• Helps build healthy bones and
teeth
Iodine
• Helps to regulate thyroid function
Iron
• Aids in growth, reproduction, •
muscle and nerve function
• Needed for making hemoglobin in
red blood cells; gives blood its red
color, Hemoglobin carries oxygen
to all cells in the body
Manganese
• Aids in normal growth
• Needed for normal bone formation
Magnesium
• Promotes bone growth
• Aids in energy use
Phosphorus
• Helps nerves and muscles work
• Helps build bones and teeth
Potassium
• Helps regulate blood pressure
Sodium
• Essential for nerve and muscle
function products and most meats.
Good sources
• Helps regulate blood pressure
Zinc
• Helps maintain body fluid balance
• Involved in breakdown and
utilization of carbohydrates and in
protein synthesis
• Necessary for normal growth and
development
• Important for health of many cells
(e.g. taste buds, lining of
gastrointestinal tract, immune
system, retina of eye)
• Important in transport of carbon
dioxide
FOOD SOURCES
Seafood and shellfish, organ meats
(liver, heart, kidney), whole grains,
and nuts
The richest dietary sources of
fluoride are tea, fish, the soft bones
of some fish (salmon and sardines),
and fluoridated water
Most seafood (shrimp, haddock,
cod). In the U.S. salt is fortified with
iodine (iodized salt)
Meats, fish, seafood, poultry, eggs,
organ meats (liver, kidney, heart),
legumes (dried beans and peas); nuts
and seeds, whole grains, dark
molasses, green leafy vegetablesand
fortified cereal products
Whole grains and cereal products are
the richest sources
Whole grains, legumes (dried beans
and peas); nuts, and green leafy
vegetables
Found in most foods. Good sources
include meats, poultry, fish, milk and
milk products, eggs, grains and
legumes (dried beans and peas)
Fruits, vegetables, whole grains,
dairy
Meat, poultry, milk, eggs, table salt,
and seafood Most of the salt we eat
comes from eating processed foods
Whole grains, soy protein, meat,
poultry (esp. dark meat), oysters,
eggs and legumes (dried beans and
peas).
NUTRIENT
Protein
FUNCTIONS IN BODY
• Makes new cells and tissues
• Renews/repairs body cells and
tissues
FOOD SOURCES
Meat, poultry, fish, legumes (dried
beans and peas), nuts and seeds,
eggs, dairy product
• Forms antibodies to help fight
infection
Carbohydrates
Fat
• Supplies energy_(calories)
• Supplies energy (calories); energy
enables the body to do physical
and mental work; maintain and
regulate body temperature; and is
necessary for basic body functions
(activity of organs and cells)
• Supplies energy (calories)
• Helps form healthy skin
• Helps with absorption of some
vitamins
All fruits and vegetables, breads and
other grains and legumes
All meats, dairy products (except
skim), vegetable oils, nuts, seeds and
small amounts in grains