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The Basic Nutrients
Vitamins
Vitamins
Are found in nearly all foods on MyPlate
Do not provide Energy, but are essential because
Regulate body chemistry and body functions.
•
Vitamins
Must be Ingested or Eaten
Assist the body in bringing about biochemical reactions so life can be maintained.
Two Groups of Vitamins
Fat Soluble ADEK Transported
through the body and stored in fat
Too much causes toxic overdose
Excess Stored
Water Soluble B & C Transported
through body and dissolved in water.
Too little keeps body from operating at capacity.
Excess Excreted
Vitamin A
Fat Soluble Carotene converts to
Vitamin A Good for Vision
Growth and nerves Liver, Yellow fruits and
vegetables, oranges, pears broccoli
Prevents Night blindness, poor eyesight, poor skin and hair
Night Blindness
Vitamin D
Fat Soluble Strong Bones and
Teeth Sources, Milk, Sun
Fish Oil Prevents Rickets
Rickets
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Vitamin E
Fat Soluble Helps body use energy
foods Antioxidant Cell Membranes Sources Green leafy
vegetables, fruits grains liver, oil fat
Slowdown aging, cancer, and heart disease
Overdose causes blurred vision nausea dizziness
Vitamin K
Fat Soluble Assists with Blood Clotting From Dark Green Vegetables,
cabbage, liver, cauliflower Prevents Hemorrhaging
Vitamin C
Water Soluble Ascorbic Acid Build bones and teeth
and blood Aids in healing Fights Infection Forms Collagen Found in Citrus Fruits,
Cantaloupe, strawberries, pineapple
Prevents Scurvy
•
B Vitamins
B1 Thiamin B2 Riboflavin Niacin Folic Acid B6 Pyridoxine B12 Cobalamin
B1 Thiamine
Nerve Tissue, digestive system, appetite, energy
Sources, Milk, grains, poultry, fish, dried beans
Prevents beriberi
B2 Riboflavin
Water Soluble Growth, Nerves
Digestion, works with protein
From milk, grains, green vegetables, meat, fish
Prevents Premature aging
Niacin
Nerves, Tissues, Digestive System
From Milk, Grains, dates, Poultry, fish
Prevents Pellagra
•
Folic Acid
Works with B12 and red blood cells
Reduces neural tube damage and birth defects
From Oranges, green vegetables, grains, meats and eggs.
Prevents Anemia
B6 Pyridoxine
Hemoglobin overall good health
Found in Meat vegetables and bananas
Brain and nerve cells the function and make new blood cells
Vitamin B12 Cobalamin
Generation of DNA cells, bone marrow and red blood cells
From Milk, Eggs, Meat
Prevents anemia, damage to intestines
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The Basic Nutrients
Vitamins