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Antioxidants,
Phytonutrients,
Functional Foods
By Melissa Bess, Nutrition and Health
Education Specialist
05/2007
Overview
Phytonutrients
Functional Foods
Food Labels
Activity
What are vitamins?
Functions: Sources:
Promotes absorption Sunlight (10 – 15
of calcium and mins 2x a week)
phosphorus Salmon with bones
Helps deposit those Milk
in bones/teeth Orange juice
Regulates cell (fortified)
growth Fortified cereals
Plays role in
immunity
Vitamin E
Functions: Sources:
Antioxidant, may Vegetable oils
lower risk for heart Foods made from oil
disease and stroke, (salad dressing,
some types of margarine)
cancers Nuts
Protects fatty acids Seeds
and vitamin A
Wheat germ
Green, leafy veggies
Vitamin K
Functions: Sources:
Helps blood clot Body can produce
Helps body make on its own (from
some other proteins bacteria in
intestines)
Green, leafy veggies
Some fruits, other
veggies, and nuts
Thiamin (B1)
Functions: Sources:
Helps produce Whole-grain and
energy from carbs enriched grain
products
Pork
Liver
Riboflavin (B2)
Functions: Sources:
Produce energy Liver
Changes tryptophan Yogurt and milk
(amino acid) into Enriched grains
niacin Eggs
Green, leafy veggies
Niacin
Functions: Sources:
Helps body use Foods high in
sugars/fatty acids protein typically
Helps enzymes (poultry, fish, beef,
function normally peanut butter,
Produces energy legumes)
Enriched and
fortified grains
Pyridoxine (B6)
Functions: Sources:
Helps body make Chicken
non-essential amino Fish
acids Pork
Helps turn Liver
tryptophan into
niacin and serotonin
Whole grains
Help produce body
Nuts
chemicals (insulin, Legumes
hemoglobin, etc)
Folate (folic acid)
Functions: Controls plasma
homocystine levels
Produces DNA and (related to heart
RNA, making new disease)
body cells Sources:
Works with vitamin Fortified and
B12 to form enriched grains and
hemoglobin breakfast cereals
Orange juice
May protect against Legumes
heart disease
Green, leafy veggies
Lowers risk of neural Peanuts
tube defects in Avacados
babies
Vitamin B12 (cobalamin)
Functions: Sources:
Works with folate to Animal products
make RBC’s Meat
In many body Fish
chemicals and cells Poultry
Helps body use fatty Eggs
acids/amino acids
Milk, other dairy
Biotin
Functions: Sources:
Produces energy Wide variety of
Helps body use foods
proteins, carbs, and Eggs
fats from foods Liver
Wheat germ
Peanuts
Cottage cheese
Whole grain bread
Pantothenic Acid
Bone building
Muscle contraction
Heart rate
Nerve function
Helps blood clot
Phosphorus
Generates energy
Regulate energy metabolism
Component of bones, teeth
Part of DNA, RNA (cell growth, repair)
Almost all foods, especially protein-rich
foods, contain phosphorus
Magnesium
Chloride:
Fluid balance
Digestion of food, transmits nerve impulses
Potassium
Maintains blood pressure
Nerve impulses and muscle contraction
Sodium
Fluid balance
Muscles relax, transmit nerve impulses
Regulates blood pressure
Electrolytes
Sources:
Salt (sodium chloride)
Fruits, veggies, milk, beans, fish, chicken,
nuts (potassium)
Iron