Download Vitamins & Minerals

Vitamins & Minerals
Foods
Water
Soluble
Vitamins
Fat Soluble
Vitamins
Major
Minerals
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Name a good food
source of iron.

Beef

Clams

Spinach

Green leafy veggies

Beans

Fortified grains
The biggest source of
sodium in American’s
diets is ______ food.
The biggest source of
sodium in American’s
diets is processed food.
These are 3 non-citrus
sources of vitamin C.

Bell peppers

Broccoli

Kiwi

Strawberries

Bok choy

Sweet potatoes
Name 2 popular sources
of vitamin D.
 Fortified
 Sunlight
milk
Name a food rich in
vitamin K.

Dark green leafy
vegetables(spinach, kale)

Cruciferous vegetables (cabbage,
cauliflower)


Liver
Canola and soybean oil
Scurvy, a deficiency disease
that was common
centuries ago among
sailors, can be prevented
with adequate intake of
this vitamin.
Vitamin C
These 3 B-vitamins are
being studied for their
relationship to
homocysteine and
cardiovascular health.

Folate
Vitamin
B6
Vitamin
B12
Milk, a good source of
this B-vitamin, is put
into opaque containers
to prevent breakdown
induced by light
exposure.
Riboflavin
Recommended Intakes of
this vitamin are higher
for smokers and
tobacco-users.
Vitamin C
The amino acid
tryptophan can be
converted into this Bvitamin.
Niacin
This vitamin acts as an
antioxidant, especially
in the lungs and blood
cells.
Vitamin E
In high doses, this
vitamin can cause birth
defects in pregnant
women.
Vitamin A
Intestinal bacteria help
produce this vitamin.
Vitamin K
Deficiencies of this
vitamin are common in
third world countries,
resulting in high
incidence of childhood
blindness.
Vitamin A
This vitamin is most
famous for its role in
blood clotting.
Vitamin K
Table salt is made of
sodium and this
negatively charged ion.
Chloride
Deficiency of this mineral
is the most common
nutrient deficiency
worldwide.
Iron
This mineral assists in the
operation of over 300
enzymes and is found in
whole grains, dark green
vegetables, nuts, and
cocoa.
Magnesium
This mineral is important for
acid-base balance, is part
of DNA and RNA, assists in
energy metabolism, and is
abundant in the food
supply, especially animal
products.
Phosphorus
While a high sodium intake
is associated with higher
blood pressure, high _____
intake is shown to prevent
and help correct high blood
pressure.
Potassium
True or False:
Fluoride is added to most
bottled water.
False
This class of nutrients is
soluble in lipid, requires
bile for absorption, and
may be toxic in excess.
Fat soluble
True or False:
Excess sun exposure can
cause vitamin D
toxicity.
False
Name the water-soluble
vitamins.
B
vitamins (thiamin,
niacin, riboflavin, B6,
B12, folate, biotin,
pantothenic acid)
 Vitamin
C
These are minerals that
partly dissociate in
water to form
electrically charged
particles (ions).
Electrolytes
Foods
More
Vitamins
B Vitamins
Trace
Minerals
Wild Card
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These are 3 non-dairy
sources of calcium.

Canned fish with bones (sardines,
salmon)

Dark green leafy vegetables (greens,
broccoli)

Tofu set with calcium

Beans

Almonds

Fortified breads and juices
These are 2 of the richest
sources of active (preformed) vitamin A.
 Liver
 Milk
& fish oil (natural)
& cereals (fortified)
The need for this vitamin
rises with higher intake of
polyunsaturated oil.
Conveniently, oil is one
good source of the
vitamin.
Vitamin E
Name 3 good sources of
Thiamin.

Enriched grains (pasta, bread, cereal)

Pork

Peas & beans

Sunflower seeds

Potatoes
Chicken, bananas, liver, and
potatoes are good sources
of this vitamin, which is
needed in proportion to
protein intake.
Vitamin B6
This vitamin acts like a
hormone and plays a
role in calcium balance
in the body.
Vitamin D
Because of its antioxidant
activity, this vitamin
helps in the absorption
of iron.
Vitamin C
Symptoms of deficiency of
this vitamin include cracks
at the corners of the
mouth, hypersensitivity to
light, and skin rash.
Riboflavin
Deficiencies of these 3
vitamins can cause
anemia.
 Folate
 B6
& B12 (large cell type)
(small cell type)
Alcoholism leads to
deficiency of this
nutrient because alcohol
displaces its intake,
impairs its absorption,
and hastens its
excretion.
Thiamin
This vitamin is only
present in foods of
animal origin or fortified
foods.
Vitamin B12
Enriched grain products
are now fortified with
this vitamin in an effort
to help reduce neural
tube birth defects.
Folate/folic acid
This B-vitamin is
sometimes prescribed
to help lower blood
lipids
Niacin
Deficiency of this Bvitamin causes muscle
pain and wasting and
paralysis.
Thiamin
While most B-vitamins
have no upper limit or
toxicity symptoms, high
doses of this B-vitamin
can lead to depression,
fatigue, and nerve
damage.
Vitamin B6
This trace mineral is an
important component of
hemoglobin, which
carries oxygen in red
blood cells.
Iron
This trace mineral is
added to salt and is
critical to production of
thyroid hormones.
Iodine
This mineral works
closely with the
hormone insulin to
regulate and release
energy from glucose.
Chromium
Deficiency of this trace
mineral results in
growth retardation,
while excess interferes
with iron and copper
absorption.
Zinc
This mineral works with
vitamin E to prevent
oxidative damage to
cells.
Selenium
True or False:
High doses of betacarotene can cause skin
to turn orange.
True
This is the better
absorbed form of iron.
Heme
Neither a vitamin nor a
mineral, this “nutrient”
is vital to life.
Water
The vitamin
precursor that
makes carrots and
cantaloupe orange.
Beta carotene
In addition to providing
structure for bones and
teeth, name 3 other
roles calcium plays in
the body.

Regulates transport of ions, important in
nerve transmission.

Maintains normal blood pressure

Role in blood clotting

Muscle contraction, heart beat

Secretion of hormones, digestive
enzymes, and neurotransmitters

Activates enzymes
FINAL
JEOPARDY
The unpaired electron in
this type of molecule
makes it highly
reactive, causing
oxidative damage to cell
membranes.
Free radical