2. Vitamins and Minerals
Vitamins are organic substances (made by
plants or animals)
minerals are inorganic elements that come
from the earth; soil and water and are
absorbed by plants. Animals and humans
absorb minerals from the plants they eat.
Vitamins and minerals are nutrients that your
body needs to grow and develop normally.
3. Vitamin A
Essential for normal growth, integrity of the
skin, and bone development.
Lack of Vitamin A can lead to infection of the
cornea, conjunctiva (the red part of the eye),
trachea (windpipe), hair follicles, and renal
system. Deficiency can also cause night
blindness.
Vitamin A is found in butter, butterfat in milk,
egg yolk, some fruits (prunes, pineapples,
oranges, limes, and cantaloupe), green leafy
vegetables and carrots.
4. Vitamin B Complexes
Vitamin B1 (thiamine) affects growth, appetite, and
carbohydrate metabolism. Alcoholics can be especially
deficient. B1 is found in whole grains, nuts, egg yolk, fruits,
and most vegetables.
Vitamin B2 (riboflavin) affects growth and cellular
metabolism (the ability of the cell to take in food, make
energy and discard waste). Found in liver, meat, poultry,
eggs, milk, and green vegetables.
A deficiency in Vitamin B6 (niacin) will cause pellagra,
which is associated with the "four D's": dermatitis, diarrhea,
dementia, and death. Found in liver, meat, poultry, and
green vegetables.
Vitamin B12 (biotin, folic acid, and cyanocobalamin) is
found in leafy green vegetables, organ meats, lean beef
and veal, and wheat cereals. A deficiency will result in
pernicious anemia and neurological problems, including
numbness and weakness.
5. Vitamin C (ascorbic acid)
Necessary for the formation of connective
tissue between cells as well as
maintenance of the "cement" that
secures cells to membranes.
A deficiency will lead to scurvy (shallow
complexion, loss of energy, pain in legs
and joints, bleeding gums, and muscle
pain).
Vitamin C is found in raw cabbage,
carrots, orange juice, lettuce, celery,
onions, tomatoes, and all citrus fruits.
6. Vitamin D
Necessary for the development of bones
and teeth
a deficiency can lead to rickets and
tooth decay. It is essential in the
metabolism of calcium and phosphorus,
two of the most important constituents of
bone and teeth.
Vitamin D is manufactured in the skin with
exposure to sunlight, and is also found in
milk, cod liver oil, salmon, egg yolk, and
butter fat.
7. Vitamin E
Although the exact function of this vitamin
is not clearly understood, it is essential to
humans and has been related to the
healing of scars.
A deficiency is extremely rare
Vitamin E is found in many foods
including nuts, seeds, vegetable oils,
green leafy vegetables and fortified
cereals
8. Vitamin K
Essential
for blood clotting
Vitamin K is found in fats, oats, wheat,
rye, and alfalfa.
9. Chromium
Necessary for the maintenance of normal
blood sugar levels. Chromium works with
insulin in assisting cells to take in glucose
and release energy.
Some good sources include meats,
unrefined foods, fats, and vegetable oils.
10. Copper:
Needed for the production of red blood
cells and the formation of connective
tissues. Also plays a major role in the
defense against free radicals.
Some sources include meat, seafood,
nuts, and seeds.
11. Fluorine
Maintains the structure of teeth. Taken
regularly, Flourine will help protect teeth
from acidic decay.
Sources include water (in some areas),
seafood, kidney, liver, and other meats.
12. Manganese
Activator of many enzymes. Manganese is
very closely related to the synthesis of
DNA, RNA, and protein.
Sources include whole grains and
cereals, fruits, and vegetables.
13. Selenium
Important in protecting lipids of cell
membranes (cell walls are made up of a
lipid (fat) layer), proteins, and nucleic
acids against oxidant damage.
Sources include broccoli, chicken,
cucumbers, egg yolk, garlic, liver, milk,
mushrooms, onions, seafood, and tuna.
14. Zinc
Zinc represents only 0.003 percent of the
human body, but is essential for synthesis
of protein, DNA and RNA. It is required for
growth in all stages of life.
Sources include meats, oysters and other
seafood, milk, and egg yolk.
15. Fiber
Theterm fiber refers to carbohydrates that
cannot be digested. Fiber is found in the
plants we eat for food — fruits,
vegetables, grains, and legumes.
Soluble fiber partially dissolves in water and
has been shown to lower cholesterol.
Insoluble fiber does not dissolve in water,
but that's why it helps with constipation
Sources include- oranges, berries, bananas,
broccoli, beans, popcorn
16. Questions
What is the only food/drink that
infants need until they are 6
months old?
How many times a day should
children ages 6months-2 years
be fed?
What is anemia? How does
anemia effect your body?
Why is iodized salt important?
