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