VITAMINS

AND
MINERALS
VITAMIN A
Beta Carotene
(3000 10000 IU)
 FUNCTIONS
- treats acute infections
- treats skin problems
- improves poor night
vision
- protects the body from
cell-disturbing effects
MAIN FOOD SOURCE
- orange and yellow
fruits and vegetables
VITAMIN C
Ascorbic Acid
500 1000 mg
 FUNCTION
- promotes wound
healing
- supports immune
function
- protects from disease
and cancer
MAIN FOOD SOURCE
- citrus fruits
- bell peppers
- rose hips
- tomatoes
- strawberries
BIOFLAVONOIDS
 FUNCTION
- anti-inflammatories
- anti-histamines
MAIN FOOD SOURCE
- citrus fruits
- green leafy vegetables
- green teas
- grapes
- cherries
- berries
- soy
VITAMIN D
200 400 IU
 FUNCTION
- helps body use calcium
- protects against
muscle weakness
MAIN FOOD SOURCE
- fish
- egg yolks
- butter
- cod liver oil
- milk
VITAMIN E
400 800 IU
 FUNCTION
- protects cells and
tissues
- oxidized fats
MAIN FOOD SOURCE
- vegetable oils
- nuts
- seeds
- dark green leafy
vegetables
- whole grains
VITAMIN K
300 g
 FUNCTION
- for normal blood
clotting
- helps bones develop
- corrects osteoporosis
MAIN FOOD SOURCE
- leafy green foods
- yogurt
- some oils
- eggs
VITAMIN B1
Thiamine
10 50 g
 FUNCTION
- keeps the nervous
system healthy
- treats disorders
- helps skin conditions
and tissue healing after
surgery
MAIN FOOD SOURCE
- vegetables
- legumes
- wheat
- seeds
- nuts
- rice
- oats
VITAMIN B2
Riboflavin
15 50 g
 FUNCTION
- facilitates the
production of energy
- supports healthy skin,
hair, and nails
- prevents types of
migraine
- treats skin condition
MAIN FOOD SOURCE
- fruits and vegetables
- grains
- brewers yeast
- liver
- oily fish like salmon
VITAMIN B3
Niacin
15 20 g
 FUNCTION
- helps lower cholesterol
and triglycerides in the
blood
- supports sugar
metabolism
- reduces allergic
reactions
MAIN FOOD SOURCE
- organ meats
- peanuts
- poultry and fish
- legumes
- whole grains
- avocados
- dried fruits
VITAMIN B5
Pantothenic Acid
100 500 g
 FUNCTION
- used to treat stress
and fatigue
- helps strengthen skin
- promotes healing cuts
- increases flexibility of
scar tissue
MAIN FOOD SOURCE
- brewers yeast
- egg yolks
- fish
- whole grain cereals
- dried beans
- sweet potatoes
- green peas
- cauliflower
- avocados
VITAMIN B6
Pyridoxine
2 3 g
 FUNCTION
- turns food to energy
- for protein
metabolism
- for healthy nerves
MAIN FOOD SOURCE
- organ meat
-wheat
VITAMIN B12
Cabalamin
1 mg
 FUNCTION
- supports growth,
appetite, and red blood
cell production
MAIN FOOD SOURCE
- dairy products
- eggs
- fish
- meats
FOLIC ACID
400 g
 FUNCTION
- important nutrient for
many metabolic
function
MAIN FOOD SOURCE
- spinach
- broccoli
- corn
- legumes
- bean sprouts
- wheat
BIOTIN
150 300 g
 FUNCTION
- functions in fat
metabolism and in the
synthesis of fatty acids
in the body
- maintains healthy
skin and hair
MAIN FOOD SOURCE
- egg yolks
- yeast
- rice
CHOLINE
500 mg
 FUNCTION
- taken as supplement
- helps the liver cells
regenerates more
efficiently
MAIN FOOD SOURCE
- soy beans
- legumes
- egg yolks
- peanuts
- leafy greens
- yeast
- wheat germ
INOSITOL
500 1000 mg
 FUNCTION
- helps fat metabolism
- helps prevent
cardiovasular disease
and viral infections
MAIN FOOD SOURCE
- whole grains
- molasses
- wheat germ
- nuts
 PABA
Para-aminobenzoic
Acid
50 1000 g
 FUNCTION

- supports healthy hair

- heals skin conditions
MAIN FOOD SOURCE

- eggs
- molasses
- rice
- yeast
- liver
CALCIUM
800 1000 mg
 FUNCTION
- supports bone health
- reduces muscle
cramps and menstrual
cramp
- prevents tooth decay
MAIN FOOD SOURCE
- cheese
- yogurt
- broccoli
- peas
- almond
- tofu
- soy milk
MAGNESIUM
350 mg
 FUNCTION
- relaxes the muscles,
menstrual cramps, high
blood pressure, asthma
attacks, and abnormal
heartbreaks
MAIN FOOD SOURCE
- grains
- legumes
- vegetables
- nuts
- seeds
- seafoods
PHOSPHORUS
800 mg
 FUNCTION

- functions in bones and

teeth and in cell energy
production
MAIN FOOD SOURCE
- high protein foods
(meats, fish, eggs,
dairy, and nuts)
POTASSIUM
2 grams
 FUNCTION
- regulates water and
acid-base balance
- for muscle cramps
and twitches
- reduces the risk of
heart disease
MAIN FOOD SOURCE
- potatoes
- leafy greens
- citrus
- banana
- whole grains
- wheat germ
- nuts
SILICON
Silica
50 100 mg
 FUNCTION

- supports and
strengthens skin, hair,
and nails, as well as
joints and connective
tissues
MAIN FOOD SOURCE
- plant fibers
- whole grains
- hull of wheat
- oats
- rice
- lettuce
- cucumbers
-onions
SODIUM
2g
 FUNCTION
- essential to cell
function, electrical
conductivity in the
body
MAIN FOOD SOURCE

- seaweed
- seafood
SULFUR
500 1000 mg
 FUNCTION
- helps the body resist
bacteria
- cleanses the blood
- protects the
protoplasm of the cells
MAIN FOOD SOURCE
- eggs
- milk products
- meat
- fish
- onions
- garlic
- turnips
 IRON
15 20 mg
 FUNCTION
- helps build red blood
cells
MAIN FOOD SOURCE
- liver
- red meats
- nuts
- soy beans
- pumpkin
 ZINC
15 30 mg
 FUNCTION
- supports optimum
immune function,
antioxidant,
component for male
fertility
MAIN FOOD SOURCE
- oysters
- shell fish
- meats
- eggs
- whole grains
- nuts
- pumpkin
NUTRITION
 NUTRITION

- sum of all the methods

by which an organism
satisfies the needs of its
body cells for energy,
fuel, and regulation
 NUTRIENTS
- substances that
contribute to the
nutritional needs of the
cells
 TYPES OF
NUTRIENTS
Macronutrients
and
Micronutrients
MACRONUTRIENTS
- are in forms of
carbohydrates,
proteins, and fats that
is needed in large
amounts
MICRONUTRIENTS
- are in forms of
vitamins and minerals
that is needed in small
amounts
BALANCED
DIET
BALANCED DIET
- when a person
consumes an
appropriate number of
daily choices from the
major food groups
FIVE MAJOR FOOD
GROUPS
1. milk and dairy
products
2. meat and other
proteins
3. vegetables and fruits
4. breads, cereals, and
other grain product
5. fats and oils
 FNRI
- the Food Nutrition
Research Institute
(FNRI) of the
Department of Health
(DOH) identified
several food pyramid
depends on age bracket
FOOD PYRAMID