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2.  Complex substances that regulate body
processes
 Coenzymes (partners) with enzymes in reactions
 No calories, thus no energy

3. Fat-soluble Water-soluble
Dissolve in fat Dissolve in water
Carried in bloodstream,
A, D, E, K C and B-complex
vitamins
A and D excess can be Excess amounts may
harmful cause extra work on
E and K usually not kidneys

4.  Functions:  Food sources:
 Normal vision  Liver
 Protects from  Fish oil
infections  Eggs
 Regulates immune  Fortified milk or
system other foods
 Antioxidant  Red, yellow, orange,
(carotenoids) and dark green
veggies
(carotenoids)

5.  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

6.  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

7.  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

8.  Functions:  Sources:
 Helps produce  Whole-grain and
energy from carbs enriched grain
products
 Pork
 Liver

9.  Functions:  Sources:
 Produce energy  Liver
 Changes tryptophan  Yogurt and milk
(amino acid) into  Enriched grains
niacin  Eggs
 Green, leafy veggies

10.  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

11.  Functions:  Sources:
 Helps body make  Chicken
non-essential amino  Fish
acids  Pork
 Helps turn  Liver
tryptophan into
 Whole grains
niacin and serotonin
 Nuts
 Help produce body
chemicals (insulin,  Legumes
hemoglobin, etc)

12.  Functions:  Controls plasma
homocystine levels
 Produces DNA and (related to heart
RNA, making new disease)
body cells  Sources:
 Fortified and
 Works with vitamin enriched grains and
B12 to form breakfast cereals
hemoglobin  Orange juice
 May protect against  Legumes
heart disease  Green, leafy veggies
 Peanuts
 Lowers risk of
 Avacados
neural tube defects
in babies

13.  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

14.  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

15.  Helps produce  Sources:
energy  Found in almost all
 Helps the body use foods
proteins, fat, and  Meat, poultry, fish
carbs from food  Whole grain cereals
 Legumes
 Milk
 Fruits, veggies

16.  Functions:  Heals cuts and
 Helps produce wounds
collagen  Protects from
(connective tissue infection, boosts
in bones, muscles, immunity
etc)  Antioxidant
 Keeps capillary  Sources
walls, blood vessels  Citrus fruits
firm
 Other fruits, veggies
 Helps body absorb
iron and folate
 Healthy gums

17.  Rickets (children and vitamin D)
 Osteoporosis/osteomalacia (vitamin D)
 Scurvy (vitamin C)
 Night blindness (vitamin A)
 Beriberi (thiamin)

18.  Regulate body processes
 Give structure to things in the body
 No calories (energy)
 Cannot be destroyed by heat

19.  Major minerals  Trace minerals
 Calcium  Chromium
 Phosphorus  Copper
 Magnesium  Flouride
 Electrolytes  Iodine
(sodium, chloride,  Iron
potassium)  Manganese
 Selenium
 Zinc

20.  Bone building
 Muscle contraction
 Heart rate
 Nerve function
 Helps blood clot

21.  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

22.  Part of 300 enzymes (regulates body
functions)
 Maintains cells in nerves, muscles
 Component of bones
 Best sources are legumes, nuts, and whole
grains

23.  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

24.  Sources:
 Salt (sodium chloride)
 Fruits, veggies, milk, beans, fish, chicken, nuts
(potassium)

25.  Part of hemoglobin, carries oxygen
 Brain development
 Healthy immune system
 Sources:
 Animals (heme) vs. plants (non-heme)
 Better absorbed from heme
 Consume vitamin C with non-heme
 Fortified cereals, beans, eggs, etc.