The Basic Nutrients

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The Basic Nutrients

• Vitamins

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Vitamins

• Are found in nearly all foods in the food pyramid
• Do not provide Energy, by are essential because
• Regulate body chemistry and body functions.

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Vitamins

• Must be Ingested or Eaten
• Assist the body in bringing about biochemical
  reactions so life can be maintained.

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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 and dissolved in
  water.
• Too little keeps body from operating at capacity.
• Excess Excreted

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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

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Night Blindness

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Vitamin D

• Fat Soluble
• Strong Bones and Teeth
• Sources, Milk, Sun, Fish Oil
• Prevents Rickets

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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

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Vitamin K

• Fat Soluble
• Assists with Blood Clotting
• From Dark Green Vegetables, cabbage, liver,
  cauliflower
• Prevents Hemorrhaging

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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

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B Vitamins

• B1 Thiamin
• B2 Riboflavin
• Niacin
• Folic Acid
• B6 Pyridoxine
• B12 Cobalamin

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B1 Thiamine

• Nerve Tissue, digestive system, appetite, energy
• Sources, Milk, grains, poultry, fish, dried beans
• Prevents beriberi

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B2 Riboflavin

• Water Soluble
• Growth, Nerves Digestion, works with protein
• From milk, grains, green vegetables, meat, fish
• Prevents Premature aging, chellosis (Its a
  painful inflammation and cracking of the corner
  (or more often - corners) of the mouth. Usually
  its caused by vitamin B deficiency (especially -
  deficiency of riboflavine). Other causes can be
  diabetes, anemia, AIDS and other immunological
  disorders. )

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Niacin

• Nerves, Tissues, Digestive System
• From Milk, Grains, dates, Poultry, fish
• Prevents Pellagra

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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

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B6 Pyridoxine

• Hemoglobin overall good health
• Found in Meat, vegetables and bananas
• Brain and nerve cells the function and make new
  blood cells

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Vitamin B12 Cobalamin

• Generation of DNA cells, bone marrow and red
  blood cells
• From Milk, Eggs, Meat, Fruit, and vegetables
• Prevents anemia, damage to intestines