Nutrients: Our Everyday Lives

Cheryl Powers Foods 30

Vitamin E

Prevents Cell Damage Allows cells to communicate effectively Protect against health problems in future Most vitamin E is found in wheat, olive oil, vegetable oil, seed oils. In rare cases people can get a low amount of Vitamin E if this happens you have a loss of balance, coordination, muscle weakness, and damage to the retina. To make sure you dont loose too much nutrients of Vitamin E use a little amount of oil.

Vitamin K

It helps maintain strong, healthy bones. Vitamin K is often missing from ones diet and later on you end up getting something like osteoporosis. You often find this vitamin in baked goods like cookies and cakes, and many fast food places. It can cause blood clotting. This is not found over the counter at a drug store. You can find vitamin K in boiled spinach, boiled broccoli, boiled cabbage, boiled green beans, most green foods. If you are lacking this vitamin you could lead to abnormal bleeding and long term effects on bone density.

Vitamin B6
It

is a water soluble vitamin and is also known as pyridoxine. Our body uses it to make and use protein which is stores in our muscles and liver. It helps carry oxygen in our blood. You can find it in meat, fish, nuts, lentils. If you lack vitamin B your digestive health will be affected along with your nervous system and skin.

Vitamin B12

You need vitamin B12 to form DNA and make healthy blood cells. If you lack vitamin B12 it can cause pernicious anemia (a deficiency in the production of red blood cells specifically because you dont get enough B12). Vegetarians lack B12 and they are most at risk. It is only found in animal meat and fortified foods. You can find it in some soy products.

Folacin

Also know as Folic Acid or Vitamin B9. Its chemical name is pteroylglutamic acid. This vitamin can be produced in the body and is stored in the liver. It is necessary for cell growth and is important for the red blood cell formation process and also forming amino acids. If you lack vitamin B9 and you are pregnant you are increasing the chances of the baby not being born. You can also get acne, a sore tongue.

Sodium

If you have too much sodium you have a major risk for a stroke, heart disease, and kidney disease. Most of us Canadians take in more than two times our recommended serving. We need it to regulate fluids and for our blood pressure to stay constant. We find most sodium in fast food like fries where al the salt is that is odium. Soups like chicken noodle.

Potatssium

It is important for the health of our kidneys, nerves and muscles. Most fruits and vegetables have all the potassium we need like tomatoes, potatoes, beans, bananas. You can lower your blood pressure with potassium. If you lack potassium you will have muscle problems, heart and blood pressure problems.

Phosphorus

It is required to cell functioning, calcium (strong bones and teeth). It provides energy to our cells/body. A lack of phosphorus can lead to a small appetitive, muscle pain, numbness, and a weakened immune system. It is found in pretty much every food so a lack of having it in your diet is rare. It is in rice, cheese, pumpkin, nuts, soybeans, flax seeds, and even bacon.

Iodine
It

is mainly used to make thyroid hormones. It helps to regulate the amount of energy your body uses. It also helps growth and development. A lack of iodine will have long term causes in the future. The best source of it is from seafood and is added to table salf.

Zinc

Zinc is a food you need everyday but only in small amounts. It supports normal growth and development for all ages of all genders. It helps you body use carbs, protein and fat, strengthens the immune system, and helps heal your wounds. You will find zinc in seafood, meat, seeds, and dried beans. If you lack zinc growth patters will be off and your ability to fight infections wont be as quick and easy.

Sources

My Mother, Marla Powers Back of Jamieson Vitamin packaging http://www.whfoods.com/genpage.php?tname=nutrient& dbid=111 http://www.canadianliving.com/health/nutrition/diet_file_vi tamin_k.php http://www.livestrong.com/article/376836-what-happens-ifyou-lack-vitamin-k/ http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Vitamin-B6(Pyridoxine).aspx http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Vitamin-B12.aspx

Sources continued

http://www.anyvitamins.com/vitamin-b9-folicacidinfo.htm http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/foodaliment/sodium-eng.php http://www.healthaliciousness.com/articles/highphosphorus-foods.php http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Minerals/Food-Sources-ofIodine.aspx http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Minerals/Food-Sources-of-Zinc.aspx