Microsoft Word - BYL Vitamins and Minerals 8.17.doc



VITAMIN CWhy do I need it???Acts as an antioxidant??Boosts immune system??“Recharges” enzymes for body’s chemical reactions??Enhances absorption of iron, copper, and chromiumWhere can I get it???Citrus fruits, peppers, broccoli, strawberries, peas, cantaloupe, tomatoes, mango??Not stored in the body so must be consumed every day!??Need 75I90 mg/day (about amount in an orange); supplements rarely necessarySourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals toVITAMIN EWhy do I need it???Protects cell membranes??Antioxidant??May lower risk of cancer??Protects eyes from cataracts??Maintains heart healthWhere can I get it???Vegetable oil, nuts, seeds, spinach, tomatoes, pumpkin, broccoli, sweet potatoes Sourced from: McGuire, M. and Beerman, K.SODIUMWhy do I need it???Electrolyte that maintains fluid balance??Nerve function??Muscle contractionWhy should I limit it???Overconsumption raises blood pressure??Can increase risk of heart disease and strokeWhat foods should I eat???LIMIT processed meats, soy sauce, chips, packaged foods, fast foods, table salt??Should increase consumption of fresh fruits and vegetables??Should consume no more than 1500 mg/day??Important for athletes (lost in sweat)Sourced from: McGuire, M. and Beerman, K.IRONWhy do I need it???Carries oxygen and carbon dioxide on red blood cells??Needed for energy metabolism??Helps antioxidants that protect DNA, cells, and proteins??Helps metabolize drugs and remove toxins from the bodyWhere can I get it???Beef, poultry, shellfish, spinach, mushrooms, legumes (chickpeas, white beans, lentils)??Eat with vitamin CG it helps enhance iron absorption! Vitamin C can be found in tomatoes, citrus, peppers, broccoli, and juice.??Iron supplements are available. Consult your medical provider before taking them. Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals toCALCIUMWhy do I need it???Maintains bone and dental health??Blood clotting after injury??Muscle contractions??Nerve impulses and vision??Helps regulates blood sugar??May reduce heart disease, cancer, and obesityWhere can I get it???Milk, yogurt, cheese, fortified cereals, spinach, tofu, salmon??Pair with good sources ofvitamin D, to maximize absorption.Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to FoodVITAMIN B12Why do I need it???Helps make ATP which is energy!??Prevents folate deficiencyWhere can I get it???Shellfish, fish, beef, poultry, yogurt, cottage cheese, fortified cereals??Vegans and possibly vegetarians should talk to their medical provider about taking a supplement and/or try to eat foods fortified with vitamin B12.Sourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to FoodPOTASSIUMWhy do I need it???Important electrolyte that maintains fluid balance (works opposite to sodium)??Muscle and nerve function??Energy metabolism??Can decrease blood pressureWhere can I get it???Most fruits and veggies.??Potatoes, sweet potatoes, seafood, dairy products, meat, bananas, beans, lentils, dried fruit??Athletes should consume a beverage with potassium and sodium during intense exercise lasting more than one hourSourced from: McGuire, M. and Beerman, K. Nutritional Sciences: From Fundamentals to FoodVITAMIN DWhy do I need it???Regulates calcium in the blood, needed for muscle contraction and nerve function??Causes immature cells to mature??May prevent certain cancers (colon, breast, skin, prostate)Where can I get it???The best source is the sun! Your body produces vitamin D when the skin is exposed to UV light. 10G15 min in the summer and 20G25 min in the winter is all you need.??Fortified milk, fortified cereals, egg yolks, tuna, halibut, salmon, fortified orange juice, mushrooms Sourced from: McGuire, M. and Beerman, K. ................
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