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Foods Water Soluble
Vitamins
Fat Soluble Vitamins
Major Minerals
Wild Card
100 100 100 100 100
200 200 200 200 200
300 300 300 300 300
400 400 400 400 400
500 500 500 500 500
Dark green leafy vegetables(spinach, kale)
Cruciferous vegetables (cabbage, cauliflower)
Liver
Canola and soybean oil
Scurvy, a deficiency disease that was common
centuries ago among sailors, can be prevented with adequate intake of
this vitamin.
These 3 B-vitamins are being studied for their
relationship to homocysteine and
cardiovascular health.
Milk, a good source of this B-vitamin, is put into opaque containers to prevent breakdown
induced by light exposure.
Deficiencies of this vitamin are common in third
world countries, resulting in high incidence of childhood blindness.
This mineral assists in the operation of over 300
enzymes and is found in whole grains, dark green
vegetables, nuts, and cocoa.
This mineral is important for acid-base balance, is part of
DNA and RNA, assists in energy metabolism, and is
abundant in the food supply, especially animal products.
While a high sodium intake is associated with higher blood pressure, high _____ intake is shown to prevent and help
correct high blood pressure.
This class of nutrients is soluble in lipid, requires bile for absorption, and may be toxic in excess.
Foods More Vitamins
B Vitamins Trace Minerals
Wild Card
100 100 100 100 100
200 200 200 200 200
300 300 300 300 300
400 400 400 400 400
500 500 500 500 500
Canned fish with bones (sardines, salmon)
Dark green leafy vegetables (greens, broccoli)
Tofu set with calcium
Beans
Almonds
Fortified breads and juices
The need for this vitamin rises with higher intake of
polyunsaturated oil. Conveniently, oil is one
good source of the vitamin.
Chicken, bananas, liver, and potatoes are good sources
of this vitamin, which is needed in proportion to
protein intake.
Symptoms of deficiency of this vitamin include cracks
at the corners of the mouth, hypersensitivity to
light, and skin rash.
Alcoholism leads to deficiency of this nutrient because alcohol displaces
its intake, impairs its absorption, and hastens its
excretion.
Enriched grain products are now fortified with
this vitamin in an effort to help reduce neural
tube birth defects.
While most B-vitamins have no upper limit or toxicity symptoms, high doses of this B-vitamin can lead to depression, fatigue, and
nerve damage.
This trace mineral is an important component of
hemoglobin, which carries oxygen in red
blood cells.
Deficiency of this trace mineral results in growth retardation, while excess interferes with iron and
copper absorption.
In addition to providing structure for bones and
teeth, name 3 other roles calcium plays in
the body.
Regulates transport of ions, important in nerve transmission.
Maintains normal blood pressure
Role in blood clotting
Muscle contraction, heart beat
Secretion of hormones, digestive enzymes, and neurotransmitters
Activates enzymes
The unpaired electron in this type of molecule
makes it highly reactive, causing oxidative damage
to cell membranes.