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Transcript of Nutrient Chart
FUNCTION: Made up of amino acids.
Builds & repairs body tissues.
(hair, nails, skin)
Your body’s main source of energy (at a low cost). Burns quickly – excellent before athletic competition.
(sugar, starch, fiber)
A concentrated, slow burning energy. Allows your body to transport & store other nutrients. Regulates body temperature & growth.
FUNCTION: Transports nutrients
throughout body. Helps digest food & carry away wasteproducts.
Regulates body temperature.
SOURCES: Meat, poultry, fish, eggs, milk, dry beans, peas, nuts, seeds, grains.
Fruit, milk, dessert, rice, potatoes, bread, pasta, whole grains, fresh fruits, vegetables.
Lack of energy.
Butter, margarine, cream, sour cream, fried foods, salad dressings, some meat, peanut butter, nuts.
Problems with skin & hair.
Too much: heart disease, obesity.
SOURCES: Water, milk, other beverages, soups, many fruits & vegetables.
Function: Builds good vision (esp. at night).
Needed for healthy eyes & skin. Helps
immune system resist infection.
Sources: Yellow/orange fruits & vegetables, leafy green vegetables, eggs, liver, milk products.
Deficiencies: Night blindness
Helps nerve & brain tissue work well. Needed for healthy skin. Aids in digestion.
B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
Sources: Milk products, meats, breads & cereals, dry beans & peas, dark green leafy vegetables.
Scurvy – throat muscles swell
Helps body build cells, aids in healing cuts and bruises. Helps body fight infection. Helps form healthy teeth and gums.
Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli,cabbage, potatoes.
Deficiencies: B-1 Beri Beri (nervous system)
B–2 Sores & cracks around mouth
B-3 Pellegra (rough irritated skin)
1. Exposure to sunlight
2. Fortified milk
3. Cod liver oil
Deficiencies: Fatigue, muscle cramps, joint pain. Rickets – weak bones
FUNCTIONS: Helps body use energy foods. Helps keep red blood cells healthy.
SOURCES: Vegetable oils, grains, nuts, dark green leafy vegetables.
Helps blood to clot.
Broccoli, other dark green leafy vegetables, cauliflower, egg yolks, liver.
Functions: Work together to build & maintain healthy bones and teeth.
Sources: Dairy products (milk, cheese, yogurt), dark green leafy vegetables, canned fish.
– bone thinning.
Sources: Iodized salt &
Goiter – swelling of the thyroid gland.
Sources: Liver, spinach, red meat, eggs, raisins, dry beans & peas, nuts, grain products.
Deficiencies: Anemia – weak, pale, tired.
Sources: Bananas, Oranges.
Functions: Regulates muscle contractions & transmission of nerve signals. Helps maintain fluid balance in body
(w/ sodium) to regulate blood pressure.
Helps regulate fluid balance in body.
Helps regulate blood pressure.
Too much = High Blood Pressure!
Functions: Keeps teeth healthy.
Sources: Fluoridated water, toothpaste, mouthwash.
Helps thyroid gland (which regulates metabolism) work properly.
Functions: Builds red blood cells, which transport oxygen through the body.
Functions: Helps form strong bones & teeth. Helps body use minerals (calcium & phosphorus).
Deficiencies: Vitamin E deficiency is rare and overt deficiency symptoms have not been found in healthy people who obtain little vitamin E from their diets.