6 Essential Nutrients:

1.       _______________

2.    Minerals

3.       Water

4.       _______________

5.     Fats

6.       Protein

Vitamins

*Your body cannot produce most vitamins, at least not in the amount your body requires to function properly.

2 Types of Vitamins:

1.       _______________-dissolve in fats. Excess stored in bodies fatty tissues. (A, D, E, and K)

2.       _______________-dissolve in water. Excess are carried out of the body through the urine. (C and B)

Vitamin A

Uses

·         Makes chemical compound the _______________ need to adapt to darkness.

·         Promotes _______________ growth (bones & teeth).

·         Skin and mucous membrane health.

Sources

·         Food- liver, egg yolk, whole milk, butter, fish oil, and fortified dairy products.

·         _______________- found in vegetables (the darker the color the higher beta-carotene content)

Deficiency Symptom- night blindness, rough skin,_______________growth.

Excess Symptoms- (seldom without supplements) fatigue, headaches, nausea, vomiting.

Vitamin D

Uses

·         Promote growth and health of bones and _______________.

·         Uses minerals calcium and _______________.

Sources

·         _______________

·         Eggs, liver, fatty fish.

·         Added to milk, cereal, and some margarine.

Deficiency Symptoms- crooked legs, misshapen breast bone (_______________).

Excess Symptom- nausea, diarrhea, and _______________—severe cases kidneys and lung damage and deformed bones.

Vitamin E

Uses

·         Dietary _______________ (keeps cells from being damaged from oxygen exposure).

Sources

·         Fats, oils, whole grains, liver, eggs, whole milk dairy products, leafy green vegetables.

Deficiency Symptoms- _______________

Excess Symptoms- Rare cases of _______________.

Vitamin K

Uses

·         Blood _______________ (helps liver make prothrombin)

Sources

·         Bacteria in the _______________ tract

·         Leafy greens and cauliflower

·         Organ meats, egg yolk, and vegetables

Deficiency Symptoms- hemorrhaging due to lack of _______________.

Excess Symptoms- _______________

Vitamin C

Uses

·         Formation and maintenance of _______________

·         Firm blood vessels

·         Heal bone damage/breaks

·         Formation of hemoglobin

·         _______________

·         Dietary antioxidant

Sources

·         Fresh fruits are best source (especially _______________ fruits)

·         Leafy green vegetables, green peppers, broccoli, and cabbage.

Deficiency Symptoms- Poor appetite, weakness, bruising, _______________. A prolonged deficiency may cause scurvy.

·         _______________- disease with symptoms of weakness, bleeding gums, tooth loss, and internal bleeding.

Excess Symptoms- Nausea, _______________, and diarrhea.

Vitamin B

Thiamin (B1)

Uses

·         Helps body release _______________from food. Helps to breakdown carbohydrates.

·         Promotes normal appetite and digestion

·         Keeps nervous system healthy and prevent_______________.

Sources

·         Nearly all foods except fats, oils and refined sugars.

·         Wheat germ, pork, legumes, and whole grains are best sources.

Deficiency Symptoms- nausea and loss of appetite. Severe deficiency will cause the disease _______________ in the nervous system.

_______________-begins with numbness in feet in legs, followed by cramping in lower extremities. Then legs become stiff. Paralysis and heart problems may occur if it stays untreated.

Riboflavin (B2)

Uses

·         Helps break down _______________.

·         Helps cells use oxygen.

·         Keeps scaly/greasy areas from developing around the mouth and nose areas.

Sources

·         Organ meats, milk products, eggs, oysters.

·         Leafy greens and whole grain.

Deficiency Symptoms- swollen and cracked lips and skin lesions. Inflammation of the eye and _______________blindness.

Niacin (B3)

Uses

·         Keeps nervous system, mouth, skin, tongue, and digestive tract _______________.

·         Helps cells use other _______________

Sources

·         Muscle meats, poultry, _______________, and peanut butter.

·         Body can convert _______________ (found in milk) into B3.

Deficiency Symptoms- Causes _______________ (skin lesions, digestive problems, mental disorders and can lead to death)

Vitamin B6

Uses

·         Normal _______________ tissue function

·         Helps regenerate red blood cells

·         Helps to turn _______________ into niacin

·         Helps breakdown carbohydrates

Sources

·         Found in many plant and animal sources.

·         Best source are muscle meats, liver, vegetables, and whole grains.

Deficiency Symptoms- Normally only occurs with _______________fasting. Can cause skin lesions, mouth sores, smooth red tongue, nausea, weight loss, and seizures.

Folate (B9)

Uses

·         Helps produce normal blood cells

·         Helps break down carbohydrates

·         Especially important to_______________women to help with brain and spinal cord development in babies

Sources

·         Green vegetables, dry beans/peas, liver, yogurt, fruit and whole grains.

·         Many enriched bread, cereal and flour products are fortified with a form of _______________.

Deficiency Symptoms- inflammation of tongue and digestive organs. Can cause _______________- weakness and fatigue.

Vitamin B12

Uses

·         Promotes normal growth

·         Helps with cell functions in bone _______________, nervous system and intestines.

Sources

·         Found in animal protein and _______________ yeast.

·         Vegetarians do not received enough _______________

Deficiency Symptoms- sore tongue, weakness, weight loss, nervous disorders. Can cause _______________anemia (very large red blood cells) which can be fatal.

Pantothenic Acid (B5)

Uses

·         Helps body to make _______________

·         Helps break down carbohydrates

Sources

·         In all plant and animal tissues

·         _______________ meats, yeast, egg yolk, bran, wheat germ, and dry beans are best sources.

Deficiency Symptoms- Very rare. If it occurs you will see vomiting, _______________, and fatigue.

Biotin (B7)

Uses

·         Breaks down fats, carbohydrates, and proteins.

Sources

·         Kidney and liver are _______________sources.

·         Chicken, eggs, milk, fresh fruits and vegetables are also good sources.

Deficiency Symptoms- Very rare but might cause scaly skin, _______________, fatigue, muscle pain, and nausea.