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Vitamin A (Retinol)

Normal Vision
Maintaining normal skin health
Deficiency
Blindness

Vitamin A sources

liver (beef, pork, chicken, turkey, fish)


carrots
Broccoli leaves
sweet potatoes
Butter
Spinach
pumpkin

Vitamin D (Calciferol)
To maintain normal blood levels of calcium
aids in the absorption of calcium

Deficiency In children
Rickets skeletal deformities
osteomalacia - muscular weakness in
addition to weak bones

Vitamin D Sources

Fish
Eggs
fortified milk
cod liver oil
The sun as little as 10 minutes of exposure

Vitamin E(Tocopherol)
Antioxidant

Vitamin E sources
Vegetable oils, nuts, green leafy vegetables,
and fortified cereals
Almonds ,Asparagus ,Avocado ,Nuts ,Olives
Seeds , Spinach and other green leafy
vegetables

Vitamin K
Coagulation Vitamins
Clotting factors
Stops bleeding

Leafy green vegetables, particularly the


dark green ones such as Spinach,
Broccoli ,Malunggay,Avocado

Minerals
1. Macrominerals

Those that people require daily in amounts


over 100 mg

2. Microminerals

Those that people require daily in amounts


less than 100 mg

Macrominerals

Calcium
Sodium
Potassium
Phosphorous
Magnesium
Chloride
Sulfur

Calcium
Normal growth and maintenance of
bones and teeth
Deficiency
Rickets
Osteoporosis

Calcium Sources
Dairy products, such as milk and cheese,
beans , oranges, Okra, broccoli, fortified
products such as orange juice and soy milk

Sodium

Regulation of blood and body fluids


Water Retention
Transmission of nerve impulses
Action Potential (Sodium Potassium
Pump) = 2 to 3 grams/day
Table salts and most condiments,
Preserved foods

Potassium
muscle contraction and the sending of all
nerve impulses in animals through action
potentials
All meats, poultry and fish are high in
potassium.
Apricots (fresh more so than canned),
Avocado, Banana, Cantaloupe, Milk,
Oranges and orange juice, Potatoes

MICROMINERALS

Iron
Iodine
Flouride
Manganese
Cobalt
Selenium

Iron
Iron Sources
Dark Green, Leafy Vegetables
Dried Beans and Peas
Dried Fruits
Eggs
Enriched Breads
Iron-Fortified Cereal
Lean Meats
NutsRaisins
Spinach
Tofu

Iron
Oral Form
-

Take on an empty stomach


If with GI distress, take with food
Use dropper or straw
Drink with Orange Juice
Increase water
Decrease fiber

Iodine
As element of the thyroid hormones,
thyroxine (T4) and triiodothyronine (T3)
Deficiency
Hypothyroidism
Goiter

Iodine Sources
Sea creatures
Seaweeds

ENERGY INTAKE
Caloric value = the amount of energy that
nutrients or foods supply to the body
Calorie(c,cal,kcal) = unit of heat energy

Energy liberated from the metabolism of


food has been determined to be:
CHO : 4 calories/gram
CHON: 4 calories/gram
Fat : 9 calories/gram

The midwife reads a food label that indicates the following:

Carbohydrates: 22 grams
Fat: 7 grams
Protein: 16 grams

The midwife calculates the number of total calories to be:

180 calories
222 calories
188 calories
215 calories

The midwife reads a food label that indicates the following:

Carbohydrates: 22 grams
Fat: 7 grams
Protein: 16 grams

The midwife calculates the number of total calories to be:

180 calories
222 calories
188 calories
215 calories

The midwife reads a food label that indicates the following:

Carbohydrates: 22 grams
Fat: 7 grams
Protein: 16 grams

The midwife calculates the number of total calories to be:

180 calories
222 calories
188 calories
215 calories