Animation of Key Nutrient
Nutrient Sources
Seafood, white Meat, Poultry, Milk,
Cheese and Yougurt, Egg, Beans, Pork
Tenderloin, Soy and lean Beef.
Macro Protein
Bread,beans,milk, popcorn, potatoes,
cookies, spaghetti, corn and cherry pie.
Carbohydrates
Function/Uses
The function of protein is termed the building
block of the body. It is called this because
protein is vital in the maintenance of body
tissue, including development and repair
Hair, skin, eyes, mucles, and organ are all
made of protein.
Carbohydrates have six major function within Carbohydrates is the bodymain
the body:
1.Providing energy and regulation of blood
glucose.
2.Sparing the use of proteins for energy.
3.Breakdown of fatty acids and preventing
ketosis.
4. Biological recognition processes.
5.flavor and sweeteners.
6.Dietary fiber.
Rationally/Recomendation
RASP50 -The recomendation Dietary
allowance (RDA) for protein is a
modest 0.8 grams of protein per
kilograms of body weight. The RDA
is the amount of a nutreint you need
to meet your basic nutritional
requirment. In a sense, its the
minimum amount you need to keep
from getting sick-not the amount you
are supposed to eat every day.
sources of energy and should make
up the largest percentage of your
daily calorie intake. Since
carbohydrates needs to provide 4
caloriesper grams, its easy to
calculate your carbohydrates needs
using carb percentage
recommendations.
 Avocados, walnuts, almonds, and
pistachios, cheese, dark chocolate, whole
eggs, fatty fish, chia seeds, extra virgin
olive oil, coconut or coconut oil and full-
fat yogurt.
Fats
Carrots, sweet, potatoes, broccoli,
spinach, apricots, cantaloupe, liver, egg
yolk fortifed milk.
Micro Vitamins
Fat Soluble A
Fat is an essential part of your diet. It
provides energy, absorb certain nutrients and
maintains your core body temperature.You
need to consume fat every day to support
these functions,but some types of fat are
better for you than others. Good fats protect
your heart and keep your body healthy, while
bad fats increase your risk of disease and
damage your heart.
Role and Function of Vitamin A 1.Vision
maintenance- is essential for maintaining the
light-seeing cell in the eyes and for the
formation of tear fluid.
2.Immune function- deficiency impair
immune function increasing susceptibility to
infections.
3.Body growth- is necessary for cell growth.
4. Hair growth-It is also vital for hair growth.
5.Reproductive function- Maintains fertility
and is vital for fetal development.
The 2015-2020 Dietary guidelines for
American offers the following
recommendation about dietary fat
intake. Avoid trans fat limit saturated
fat to less than 10 percent of calories
a day. Replace saturated fat with
healthier manounsaturated and
polyunsaturated fats.
The recommendation daily allowance
(RDA) for vitamin. The RDA is the
estimated amount of vitamin A that
the vast majority (about 97.5%) of
people need to meet their daily
requirements.
 Egg, and fatty fish such as sockeye
salmon, mackerel, sardines and fortified
dairy, such as milk and yogurt.
Vitamin D
Spinach, almonds, sunflower seeds,
avocados, shrimp, rainbo trout, olive oil,
broccoli, butternut, and squash.
Vitamin E
Dark leafy greens, scallions, brussels
spouts, broccoli, asparagus, cabbage.
Vitamin k
Milk cheese, yogurt, calcium fortified
non-dairy beverages tufo with added
calcium.
Mineral Calcium
Vitamin D, along with calcium, keep your
bones strong by preventing diseases such as
rickets, adisorder that causes bones to be soft
and weak in children. It also help prevent
ostroporosis, which and more likely to break
Vitamin D also helps your muscles move and
improves your immune function.
Vitamin E acts as an anti-oxidant that protect
your body from free radicals, which are
molecules that damage your cells. It also
boast your immune system and keep blood
moving through your blood vessels without
clotting.
Vitamin K, conversely allow your body to
clot. It also help your body by making
proteins for healty bones and tissues.
Builds bones and teeth and help them
strong.Slow down bone loss as you to get
older, help muscles like your heart work
properly.
Establishing an RDA for Vitamin D is
difficult because it expose to sunlight,
it also result in synthesis of Vitamin
D by the skin. People regulate
exposed to sunlight under appropriate
conditions had no dietary
requirements for Vitamun D.
The recommendation of Vitamin E is
to adequate level of Vitamin in the
diet implies that the ratio of
tocopherol to PUFA in the tissue
protect the lipids from per oxidation,
permits normal physiological
function and allow for individual
varriations of lipid in the tissue.
The major criterion for assesing the
adequacy of Vitamun K status in
adult humans is the maintenance of
plasma prothrombin concentration in
normal range that are recommended.
Calcium is 1,000mg for adult and
children aged 4 year and older food
providing 20% of more of Dv are
consider to be high sources of a
nutrient.
 Meat, Fish, Poultry, firm, tufo, dried
beans, peas like soybean, chicken peas,
split peas, lentils, nuts and seeds, organ
Iron meats such as liver and hearts.
Spinach and swiss chard, bran cereals,
wheat germ, dried bean, peas and lentils
such as black, navy, chicken peas, nut
Magnesium and seed such as almondss, cashews,
pumpkin, sunflower and flax seeds.
Bananas, papaya, sweet potato, dark
leafy, green avocado, juice orange,milk
Potassium yogurt dry beans such as navy and black
beans.
Carries oxygen to all parts of your body. The average daily iron intake from
Prevent you feeling tired. foods and supplement is 13.7-15.1
mg/day in children and teen aged 12-
19years, and 19.3-20.5 mg/day in
men and 17.0-18.9 mg/day in woman
older than 19.
Keeps nerves and muscles strong. Helps from The Linus Pauling Institute supports
bones and teeth. the latest RDA for magnesium in
take (400 - 420 mg/day for men and
310-320 mg/day for women). Linus
Pauling Institute recommended to
take a daily multivitamins/mineral
supplement may ensure an intake.
Keeps fluids balanced in blood and tissu, The recommended in take of
help controling blood pressure, allow nerves potassium for adolescents and adults
and muscles to work together. are 4,700 mg/day.
 Yogurt, milk, cheese, dread beans like
adzuki kidney, navy, and soybeans,
lentil, pumpkin seeds and sunflower
Zinc seed, liver, meat, poultry, fish, and
seafood.
Beef, liver, dried milk, nuts, oats,
orange, pork, eggs, seeds, legumes, peas
Vitamin B1 and yeast. Some foods that are often
fortified with B1 are rice, pasta, breads,
cereals, and flour.
Beef liver, lamb, milk, natural yogurt,
mushrooms, spinach, almonds, and sun-
dried tomatoes.
Vitamin B2
* Needed for growth and development.
*Maintains a healthy immune system.
*Important for wound healing
*help the body use other nutrient.
It is named B1 because it was the first B
Vitamin discovered.Thiamine is found in
both plant and animals and play a crucial role
in certain metabolic reaction.Your body
needs it to form a derosine triphosphate
(ATP) which every cells of the body uses for
energy.
Vitamin B2 also caused riboflavin is one of 8
B vitamins. All B vitamins help the body to
convert food (carbohydrates) into fuel
(glucose) which is used to produce energy B
complex vitamins are necessary for a healthy
liver, skin, hair and eyes.They also help the
nervous system function properly.
For older infant, children and adults,
Recommended Dietary allowance
(RDA) quantities of Zinc have been
established. Infant and children 7
month to years, 3mg/day 4 to 8 years,
5 mg/day, 9-13 years, 8 mg/day. Girl
14 to 18 years, 9 mg/day;men age 14
and older, 11 mg/day, women 19 and
older 8 mg/day.
Vitamin B1 intake recommendation.
Because Vitamin B1 (thiamine)
facilates energy utilization,
requirments are tied to intake which
can be much dependent in activity
levels. The revommendations are
based on an average calories intake.
Vitamin B2 or Rifoblavin effect the
formulation of collagen, needed to
maintain healthy skin.It is found in
many food especially those animal
origin. The RDA for men is
1.2mg/day and 1.1 mg/day for
women. The Daily Value is

Turkey, chicken breast, peanuts,
Mushrooms, liver, tuna, green peas,
Grass-fed, Beef, sunflower seeds,
Vitamin B3 avocado.
Vitamin B4 Whole grain, bee pollen, royal, jelly,
propolis, spirulina, aloevera, kelp, green
leafy vegetables, honey, cayenne,
pepper and berries.
Chicken liver, sunflower seeds, salmons,
avocados, sun-dried tomatoes, corn,
brocculi, mushrooms, cauliflower,
Vitamin B5 yogurt.
Health function of vitamin B3 (Niacin)
vitamin B3 (niacin) is important for the body
because it help to cenvert food into glucose
used to produce energy. Produce
macromolecules, including fatty acids and
cholesterol.
Vitamin B4 also knwon as Aldenine is the
number of the water soluble vitamins
aldenine act as a compound that act as a
coenzyme with other compounds such as
vitamin and its mostly known for its function
speed up the processes of producing energy
in our body.
In addition to playing a role of the
breakdown of fats and carbohydrates for
energy vitamin B5 is critical to the
manufacturer of red blood cells, as well a sex
and related hormones produce in the adrenal
glands, small glands that sit of the top of the
kidney.
1.7mg/day.
Vitamin B3 intake recommentaion.
The optimum intake of vitamin B3
(niacin) for health promotion and
chronic disease prevention is not yet
known. The actual daily requirments
of vitamin B3 (niacin) depends on the
quality of the amino acid tryptophan
to niacin conversion.
The Vitamin B4 recommended of
RDA.Is to eat some healthy food that
can produce a higher energy in our
body.
Vitamin B5 or Pantothelvic acid does
not have an RDA since deficiency
are rare, but the AI (Adequate Intake)
is 5 mg/day. The daily value is
10mg/day.
 Fish liver ,organ meats, potatoes and
other starchy vegetables, and fruit (other 8 B vitamin. All B vitaminhelp tje body
citrus).
Vitamin B6
Organ meats, barley, brewer yeast,
fortified cereal, corn, eggs yolks, milk
royal jelly, soy and wheat bran,
Vitamin B7 avocado, bread, brocculi, cauliflower,
cheese, chicken, fish ligume,
mushrooms, nut, pork,potatoes, and
spinach.
Beef, Cereals, Rice, citrus fruits, Green
leafy vegetables, molasses, soy, nuts,
whole grains, wheat grains, wheat germ,
Vitamin B8 fresh liver, disiccated liver, lecithin
granules.
Vitamin B6 also called pyridoxine, is one of
convert food (carbohydrates) into (glucose)
which is used to produce energy B complex
vitamin are needed for healthy skin, hair,
eyes and liver. They also help the nervous
system function.
Vitamin B7 is excess of its gets excreted in
the urine and is not retained by the body.
Hence daily intake of this vitamin becomes
essential for optional functioning of the body
it helps in the synthesis of energy/glucose by
breaking diwn fats, carbohydrates and
protein.
Vitamin B8 has many imfortant function to
its credit. It is required for rhe metabolism of
carbohydrates, fats and protein fir the
production of glucose. It is involved in the
uptake and utilization of glucose by the
cells.
Most children, adolescent and adults
in the USA consume the
rwcommendation amount of vitamin
B6 according to an analysis of data
from 2003-2004 National Health and
Nutrition Examination Survey
(NHNES).Tje average Vitamin B6
intake is about 1.5mg/day in women,
and 2mg/day in men.
The Dietary allowance (RDA)
established for vitamin B7.we only
have daily adequate intake (AI)
available given by WIN and Food
Nutrition Board.The recommendation
intake or adequate requirments.
*Infant 0-12moth:7 mcg/day
*children 4-8yr. 12mcg/day
*Adult 18 year above-30mcg/day
Vitamin B8 or Inosito can be
consumed without major side effect.
The optimal intake for beginner
should be anywhere between 50 mg
to 2g depending on the requirments.
 Bananas, orange and cantaloupes are
good sources. Non-vegetarian sources
include; poultry, pork, shellfish, salmond
Vitamin B9 and tuna.
Green leafy vegetables, whole grains,
molasses, eggs, yogurt, wheat germ and
mushroom.
Vitamin B10
Dairy products, eggs, fish, meat and
poultry.
Vitamin B11
Folic acid is the synthetic form of B found,
while folate occurs naturally in food. The B
Vitamin arewater soluble, meaning the body
does not store them and play by the important
role.
Vitamin B10 is used for the growth of
beneficial, microorganism inside the body it
also prevent the bacteriostic properties of
certain drugs as if it has a chemical structure
similar to sulphonamides.
Salicylic acid is an impirtant beta hydroxy
vitamin also known as Vitamin B11,functio
in the DNA and RNA syntheses, essential for
the body. It is necessary dor cell division by
this way. It help growth.
Vitamin B9 to set the new dietary
recommendation for vitamin B9
(folate),the dietary fola equivalent
(DFE)has been used, reflecting the
higher bio-availability.
The amount of Vitamin B10 to be
takenhas not yet been established.
However. The food and Nutrition
Board has given certain dietary
guidelines mention;
1.Infant: 50mcg/day
2.Children: 200-300mcg/day
3.Adult: 400mcg/day
Vitamin B11 in accompany with
vitamin B12 take part in the
doemation of RNA and DNA ans it's
help preventing the development
birth defect spina bifida.
 Fish, meat,poultry,egg, milk, and milk
product. Vitamin12 is generally not
present in plant food, but fortified
Vitamin B12 breakfast cereals are reading available
source of vitamin B12
Vitamin B13 Highest concentration of vitamin B13 is
found in milk, dairy products, liver,
yeast, roots and plants. A certain amount
of this vitamin is synthesized in the
human intestine and is excreted in breast
milk for lactating women.
Vitamin B12 is an especially important
vitamin for maintaining healthy nerve cells
and it help in tje production of DNA and
RNA,the body genetic material. Vitamin B12
works closely folate or folic acid to help
make red blood cells.
As a medical drug vitamin B13 (potassium
orotate) is applied in the following
cases:cirrhosis,heart failure, chronic
type,viral hepatitis,gastric ulcer, duodenal
ulcer,infectious disease,nephropathy,post-
operative recovery period.Effectiveness of
orotic acid has been detected in children from
6 months to 10 years, suffering from skin
diseases (atopic dermatitis, eczema,
ichthyosis, psoriasis).
In food, B12 is measured in
microgram (aka or mcg) 1,000
ug=/mg. The DRI for vitamin B12is
24 micrograms for asults. Fortified
food amount listed on a nutrition
label are based on Gug/day.
Vitamin B13 activates the processes
of hematopoiesis, for erythrocytes
and leukocytes .It stimulates protein
synthesis.Has beneficial effect on
liver function and improves its
performance.Involved in the
transformation of pantothenic and
folic acid.Participates in the synthesis
of the amino acid methionine, and is
essential for the body.Vitamin B13 is
favorable for the treatment of
diseases of the heart and liver. There
is evidence that it increases the
ability to fertility and improves the
process of development of the fetus
during pregnancy.Orotic acid reduces
the risk of anemia and even can
prevent the premature aging.
 Vitamin 14 Plant sources: these include
legume, wine organ, grains and yeast etc. enhancement od anti-tumor growth of protein
Vitamin B14 Animal sources: this include meat, liver, such as pterin phosphate.
kidney, heart, and egg etc.
Food sources of pangamic acid, include
beef, blood, whole grains such as brown
rice, brewer's yeast, pumpkin and
Vitamin B15 sunflower seeds and apricot seed.
Vitamin B16
Seeds, many seeds and kernels of
various fruits are rich in the vitamin
apricot kernels and seeds being on top of
Vitamin B17 the chart, Berries, nuts, grains and
millets, Eucalyptus leaves, sprouts.
Function of Vitamin B14 provide
Function of Vitamin B15 Pangamic acid is
mainly donor, which helps in the formation
of certain amino acid such as methionine. It
may play role in the oxidation of glucose and
in cell respiration, likeVitamin E it acts as an
anti-oxidant, helping to lengthen cell life
through its protection from oxidation.
Vitamin B16 also known as dymethylglycine,
N, N-Dimethylglycine, dimethylamino acetic
acid, N-methylsarcosine or DMG, is more of
a dietary supplement than a vitamin B16 is a
derivate of amino acid.
It is the cyanide present in the Vitamin B17
that destroys the cancee cells. Some other
health benefits of vitamin B17 include; it
helps in reducing pain associated with
arthritis and also in lowering high blood
pressure. The functiin of Vitamin B17 are
important for our good health and life.
Vitamin B14 is reommended that to
eat healthy food that help from illness
and it provide resistant to our body.
Dimethyl glycine is sometimes used
as a substitute for Vitamin B15,it is
recommended that to combine with
gluconic acid to form pangamic acid
in the body.
Vitamnin B16 is recommended by the
(RDA) that formation of red blood
cells and certain brain chemical that
help to function of our body.
It is recommended if you have a
cancer to get the maximum amount
of Vitamin B17in your body in the
shortest time possible, so you will
need raw apricot seeds and Vitamin
B17 500mg, you will need 5whole
kernel six to ten times a day.Have
one hour in between each serving per
day.