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Food Sources Of Vitamins And Minerals Pdf

food sources of vitamins and minerals pdf

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Vitamins & minerals

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6 , B 12 , and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines , you will get enough of most of these vitamins from food. Like vitamins, minerals also help your body function.

Enter something special:. Vitamins and minerals are compounds necessary for the healthy functioning of our bodies. We need vitamins and minerals to help us grow, to see correctly, to form bones, muscles, skin and organs, as well as to help us battle infections. Deficiencies in certain vitamins and minerals can lead to severe problems. The best way to ensure your child receives enough vitamins and minerals for healthy growth and development is to provide a wide variety of fresh foods from the five food groups including whole grain bread and cereals , vegetables , fruit , meat, fish, poultry, eggs, nuts and legumes, and dairy products such as milk, cheese and yoghurt.

Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins. This means that these vitamins are required for the body to work properly. They are:. Each of the vitamins listed below has an important job in the body. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause health problems.

Vitamins and Minerals

A Harvard Health article. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you. Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways.

A vitamin is an organic molecule or a set of molecules closely related chemically, i. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. Vitamin C can be synthesized by some species but not by others; it is not a vitamin in the first instance but is in the second. The term vitamin does not include the three other groups of essential nutrients : minerals , essential fatty acids , and essential amino acids. For example, there are eight vitamers of vitamin E : four tocopherols and four tocotrienols. Some sources list fourteen vitamins, by including choline , [3] but major health organizations list thirteen: vitamin A as all- trans - retinol , all- trans -retinyl-esters, as well as all- trans - beta-carotene and other provitamin A carotenoids , vitamin B 1 thiamine , vitamin B 2 riboflavin , vitamin B 3 niacin , vitamin B 5 pantothenic acid , vitamin B 6 pyridoxine , vitamin B 7 biotin , vitamin B 9 folic acid or folate , vitamin B 12 cobalamins , vitamin C ascorbic acid , vitamin D calciferols , vitamin E tocopherols and tocotrienols , and vitamin K phylloquinone and menaquinones.

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. They are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way for your body to get what it needs to be healthy. According to the U. Try to incorporate more of these nutrients in your daily diet. This is because it is easier for your body to absorb micronutrients through food.


Soy foods. • Vegetables (e.g., broccoli, cauliflower, spinach). mg. Folate/Folic​. Acid. • Prevention of birth defects. • Protein metabolism. • Red blood cell.


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Minerals: Their Functions and Sources

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Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases. Vitamins and minerals get thrown together, but they are quite different.

Jump to content. The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals macrominerals and trace minerals microminerals. These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.


Two types of each. The top food sources. Water soluble: B ham, soymilk, watermelon, acorn squash. B milk, yogurt, cheese, whole and enriched grains and cereals. B meat, poultry, fish, fortified and whole grains, mushrooms, potatoes. B chicken, whole grains, broccoli, avocados, mushrooms.


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Беккер выжал из него все, что мог, и отчаянно боялся, что мотоцикл заглохнет в любую минуту. Нельзя было даже оглянуться: такси остановится в любой момент и снова начнется стрельба. Однако выстрелов не последовало. Мотоцикл каким-то чудом перевалил через гребень склона, и перед Беккером предстал центр города.

Vitamins and Minerals: How to Get What You Need

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 Твоя очередь, Грег, - сказал. ГЛАВА 81 С мутными слезящимися глазами Беккер стоял возле телефонной будки в зале аэровокзала. Несмотря на непрекращающееся жжение и тошноту, он пришел в хорошее расположение духа. Все закончилось.

Она инстинктивно отпрянула назад, застигнутая врасплох тем, что увидела. Из-за решетчатой двери кухни на нее смотрели. И в тот же миг ей открылась ужасающая правда: Грег Хейл вовсе не заперт внизу - он здесь, в Третьем узле.

Хейл понимал: то, что он сейчас скажет, либо принесет ему свободу, либо станет его смертным приговором. Он набрал в легкие воздуха. - Вы хотите приделать к Цифровой крепости черный ход. Его слова встретило гробовое молчание. Хейл понял, что попал в яблочко.

The best foods for vitamins and minerals

 - Клюквенный сок. Бармен смотрел на него озадаченно. - Solo? - Клюквенный сок популярен в Испании, но пить его в чистом виде - неслыханное .

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