Lesson 8 Vitamins Minerals and Water
Lesson 8 Vitamins Minerals and Water
Lesson 8 Vitamins Minerals and Water
Minerals
Vitamins
• Vitamin A, D, E and K
Vitamin A:
◦ Promotes good vision
◦ Promotes healthy skin
◦ Helps with growth and maintenance of bones, teeth, and cell
structure
• Foods • Carotenoids
• Only animal products • Orange/Yellow fruits and vegetables
• Liver • Cantaloupes, carrots, sweet potatoes,
winter squash
• Eggs
• Milk, butter and cheese • Leafy green vegetables
• Spinach, broccoli
Vitamin D – “The Sunshine Vitamin”
• Foods:
• Pork, beef, liver, peas, seeds, legumes, whole-grain
products, and oatmeal
Riboflavin or B-2
• Foods:
• Milk, yogurt, cheese, whole-grain breads, green leafy
vegetables, meat, and eggs
Niacin or B-3
• Foods:
• Lean meats, fish, legumes, green leafy vegetables, raisins,
corn, bananas, mangos
Cobalamin or B-12
• Foods:
• Only found in animal products
• Meat, fish, poultry, eggs, milk products and clams
Folic acid (Folacin, Folate)
• Foods:
• Leafy, dark green vegetables
• Also found in liver, beans, peas, asparagus, oranges,
avocados
Pantothenic Acid and Biotin
• Trace
• Include iron, zinc, iodine, selenium, copper, manganese,
fluoride, chromium, molybdenum, arsenic, nickel, silicon,
boron and cobalt
Sodium
• Adequate intake:
• For men: 125 oz / day
• For women: 91 oz / day