INFORMATION BROUGHT TO YOU BY JFHQ OCCUPATIONAL HEALTH OFFICE

Basic Nutrition For Everyday Series- Lesson 8

VITAMINS & MINERALS VITAMINS MINERALS

Vitamins are organic substances made by plants or animals.

Vitamins and minerals are nutrients that your body needs to grow and develop.

Minerals are inorganic elements that come from the earth.

Animals & humans absorb minerals from plants they eat.

Vitamin A Vitamin B6 Vitamin B12 Vitamin D Vitamin E

Water-soluble vitamins must be replaced each day.

Fat-soluble vitamins dissolve in fat before absorbed in the blood stream. Excess of these vitamins are stored in the liver.

Play an important role in vision, bone growth, reproduction, cell division, and cell differentiation.

Helps regulate the immune system. Promotes healthy surface linings of the

eyes and the respiratory, urinary, and intestinal tracts.

Helps the skin and mucous membranes function as a barrier to bacteria and viruses.

Vitamin A found in foods that come from animals is called preformed vitamin A.

Sources include: liver, whole milk, and some fortified food products.

Vitamin A that is found in colorful fruits and vegetables such as carrots, cantaloupes, sweet potatoes, and spinach.

A water soluble vitamin. Helps with protein metabolism Plays a role in cognitive development Found in: fish, beef liver, other organ meat,

potatoes and other starchy vegetables.

Helps keep the body’s nerve and blood cells healthy.

Helps make DNA Helps prevent megaloblastic anemia. Vitamin B12 can be found in: fish,

meat, poultry, eggs, milk, and other dairy products.

Vitamin D is needed for health and to maintain strong bones.

Helps the body absorb calcium. Muscles need vitamin D to move,

immune system needs vitamin D to fight off bacteria & viruses.

Fatty fish such as salmon, tuna, and mackerel are among the best sources of vitamin D.

A fat-soluble nutrient found in many foods.

Acts as an antioxidant helping to protect cells.

Vitamin E boosts the immune system to fight off invading bacteria and viruses.

Vitamin E can be found in: vegetable oils, nuts, seeds, green vegetables, some breakfast cereals.

Calcium Chromium Folate Iron Magnesium Selenium Zinc Selenium

Phosphorus Sodium Potassium Chloride Sulfur Copper Iodine Cobalt Fluoride

Helps build strong bones and healthy teeth Body needs calcium for muscles to move

and nerves to carry messages. Calcium helps move blood through blood

vessels and release hormones and enzymes. Food rich in calcium: milk, cheese, yogurt,

canned salmon and sardines, leafy green vegetables, and calcium fortified foods.

Iron helps the body transport oxygen from the lungs to the rest of your body

Essential for the regulation of cell growth and differentiation.

A deficiency of iron can result in fatigue, poor work performance, and decreased immunity.

Iron rich foods: red meat, tuna, salmon, eggs, beans, baked potato with skin, dried fruit, leafy green vegetables, whole and enriched grains.

Keeps muscles and nervous system working properly.

An electrolyte that conducts electricity in the body.

Potassium rich foods: bananas, broccoli, tomatoes, potatoes with skins, leafy green vegetables, citrus fruits, dried fruits, and legumes.

Supports normal growth and development during pregnancy, childhood, and adolescence.

Required for the proper sense of taste and smell.

Involved in numerous aspects of cellular metabolism

Foods rich in zinc: beef, pork, lamb, & legumes

Approximately 50% of total body magnesium is found in bone. The other half is found predominantly in cells of body tissue and organs.

Helps maintain muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, keeps bones strong.

Help regulate blood sugar levels, promotes normal blood pressure.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will help meet your daily need for magnesium.

Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium.

Manganese is important for production of enzymes and antioxidants.

Copper is necessary for your body to make connective tissue and metabolism of iron.

Iodine is used to synthesize thyroid hormones.

Fluoride is used for strong bones and teeth. Reduces the number of cavities in your teeth.

Selenium combines with proteins to make antioxidants and is also essential for normal thyroid function.

Ingredients: 1 each zucchini, yellow squash, and red pepper, chopped 4 skinless salmon fillets 1 can diced tomatoes, drained 1/2c Kraft Sun Dried Tomato Vinaigrette Dressing 2-2/3 cups hot cooked long-grain brown rice

HEAT oven to 375°F. COMBINE zucchini, squash and peppers in 13x9-inch

baking dish; top with fish. Mix tomatoes and dressing; spoon over fish.

BAKE 20 to 25 min. or until fish flakes easily with fork. SERVE with rice.