Download macronutrient summary chart and more Cheat Sheet Nutrition in PDF only on Docsity!
Micronutrient Soluble Major/Trace body? Vitamin A Fat Needed for vision, health skin, bone and tooth growth, and immune system health. Development and function of white blood cells Fortified milk, cheese, cream, butter eggs, liver, tomatoes, red bell pepper Leads to permanent vision loss or blindness, increased chance of infections, and impaired immune function Supplemental vitamin A may increase the risk of some malignancies and cardiovascular disease. It may be added to moisturizer or sunscreen, which could lead to cancer. Too much vitamin A can be toxic! Vitamin D Fat soluble Promotes calcium absorption in the gut, bone growth, immune function, cell growth, and reduces inflammation Fatty fish, fish liver oils, mushrooms, milk, and sunshine Rickets- soft bones in children Osteomalacia- weak bones in adults Examining high concentrations of vitamin D in animal-based foods and how, at times, test higher than the parent vitamin. Vitamin E Fat Antioxidant Protects cell walls Important to vision, reproduction, and health of blood & skin Soybeans, corn, leafy green veggies, whole grain products, liver, egg yolk, nuts, seed, avocado Causes weak muscles, vision problems, nerve/ muscle damage, and dry skin May improve symptoms of fatty liver disease. High dose may also delay the progression of Alzheimer’s disease
Micronutrient Soluble Major/Trace body? Vitamin K Fat Needed for proper blood clotting. Helps repair wounds Strengthens bones Leafy green vegetables (kale, collard greens, and spinach); green vegetables (broccoli, Brussels sprouts, and asparagus) Lack of vitamin K results in poor bone development, significant bleeding, cardiovascular disease, and osteoporosis, Inhibits cell death Vitamin C Water soluble Acts as antioxidant. Essential for the synthesis of collagen Supports immune system Citrus fruits, berries, kiwi, bell peppers, broccoli, tomatoes, spinach Scurvy- socioeconomic status and access to food May have antioxidant and anti-inflammatory effects Could reduce the risks of chronic diseases Thiamin water Part of an enzyme needed for energy metabolism. Important for nerve functioning Pork, whole grain, bread, cereal, legumes, nuts, seeds Beriberi- poor diet or alcoholism. Symptoms include loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs. Beriberi occurs mostly in people who abuse alcohol. Drinking heavily can lead to poor nutrition. Excess alcohol makes it harder for the body to absorb and store vitamin B
Micronutrient Soluble Major/Trace body? Calcium Major Important for healthy bones and teeth; helps muscles relax and contract; important for nerve functioning, blood clotting, blood pressure. Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy beverage; greens (broccoli, mustard greens); legumes. Hypocalcemia osteoporosis Risk of low calcium intake is higher among adults over 50 earning less than 20K per year. Potassium Major Needed for proper fluid balance, nerve transmission, and muscle contraction. Meats, milk, fresh fruits and vegetables, whole grains, legumes. Hypokalaemia- A blood level that is below normal in potassium, an important body chemical. The problem results in fatigue, muscle cramps, and abnormal heart rhythms. If left untreated, severe hypokalemia can cause serious heart rhythm problems. In addition, life-threatening paralysis may occur. Zinc Trace Part of many enzymes; needed for making protein and genetic material Plays a large role in cellular metabolism Meats, fish, poultry, leavened whole grains, vegetables, oysters, wild rice, squash, beans Unexplained weight loss Delayed healing Lack of alertness Loss of appetite Long term zinc supplementation improves liver function and decreases the risk of developing liver cancer Phosphorus Water and fat Important for healthy bones and teeth. Maintains acid-base balance Meat, fish, poultry, eggs, milk, lentils Diabetic ketoacidosis- body isnt producing enough insulin and cant break fat down as fuel. Resulting in acid build up in blood Naturally found phosphorus is found in protein-rich foods
