Micronutrition Fat Soluble Nutrient

University:
Western Sydney University
Course:
MEDI 2003 | Clinical Sciences 2
Academic year:

2024
Views:

267

Pages:

2
Author:

Mariam A. A.

Micronutrition Fat Soluble Nutrient Sources Role Vitamin A Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach) Sunlight, fish oil, milk vision and organ function Vitamin D Vitamin E Sunflower seeds, wheat germ, almonds Promotes proper immune function and assists in calcium absorption and bone growth and bone and teeth health immune function and acts as an antioxidant that protects cells from damage Vitamin K Leafy greens, soybeans, pumpkin blood clotting and proper bone development Water Soluble Vitamins Nutrient Vitamin B1 (thiamine) Sources Whole grains, meat, fish Role Carbohydrate metabolism and convert nutrients into energy Vitamin B2 (riboflavin) Organ meats, eggs, milk energy production, cell function and fat metabolism Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Meat, salmon, leafy greens, beans Organ meats, mushrooms, tuna, avocado Drives the production of energy from food fatty acid synthesis Vitamin B6 (pyridoxine) Fish, milk, carrots, potatoes release sugar from stored carbohydrates for energy and create red blood cells Vitamin B7 (biotin) Eggs, almonds, spinach, sweet potatoes metabolism of fatty acids, amino acids and glucose Vitamin B9 (folate) Beef, liver, black-eyed peas, spinach, asparagus DNA synthesis and RBC maturation Vitamin B12 (cobalamin) Vitamin C (ascorbic acid) Clams, fish, meat Blood function, neurological function Citrus fruits, bell peppers, Brussels sprouts Antioxidant and skin repair Nutrient Calcium Sources Milk products, leafy greens, broccoli Role structure and function of bones and teeth. Assists in muscle function and blood vessel contraction Phosphorus Salmon, yogurt, turkey bone and cell membrane structure Magnesium Almonds, cashews, black beans enzyme reactions, including regulation of blood pressure Sodium Salt, processed foods, canned soup Electrolyte that aids fluid balance and maintenance of blood pressure Iron Oysters, white beans, spinach Helps provide oxygen to muscles and assists in the creation of certain hormones Potassium Lentils, acorn squash, bananas Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function Zinc Oysters, crab, chickpeas normal growth, immune function and wound healing