Health and Nutrition Study Guide

What are Vitamins

Essential micronutrients that play vital roles in maintaining optimal health.

What are the two types of Vitamins

Fat soluble and water soluble

Whats the difference between Fat soluble and Water soluble

Fat soluble is stored in the liver water soluble cannot be stored it will eventually leave your body

Where can fat soluble and water soluble vitamins be found?

Fat vitamins can be found in oily foods and fish eggs. Water vitamins can be found in fruits, vegetables, poultry, ect

Explain Vitimin A

Stored in the liver for 2 years, can help with vision, can be found in liver, found in leafy greens and oily fish

Explain Vitimin D 

Helps with absorption of minerals; if deficient, it can lead to poor bone health, found in meat oily fish, and the sun. 

Explain vitamin E

an anti oxendent, helps skin eyes and immune system can be found in peanuts and olive oil.

Explain Vitimin K

Helps bone health and blood clotting, found in leafy greens and milk

Explain Vitimin B1

helps with energy and muscle functions, found in bannans nuts and tuna.

Explain vitamin B2

Helps with skin eyes and nervous systems can be found in eggs and rice

Explain vitamin B3

Helps Nervous, Cardiovascular and Brian system can be found in fish eggs

Explain vitamin B5

helps with nerotransmitters hormones and can be found in eggs

Explain Vitamin B6

helps with metabolism immune system and brain health found in meats eggs and poultry

explain vitamin B7 

Helps with bones and metabolism and can be found in yolks 

explain vitamin B9

Folic acid and helps infant development if deficient infant can get spina bifida can be found in chia peas 

explain vitamin B12

makes red blood cells and metabolism and muscles deficient can lead to enima can be found in fish meat 

explain Vitimin C

helps cologen and immune health and helps in wound healing can be found in vegetables and citrus fruits

Explain Vitimin F

not truly vitamins but different fatty acids, one omega-3, the other omega-6, help with skin, hair, immune system, and cell membrane structure, can be found in plant oils, nuts, and fish

Explain Minerals

They are Critical for human life are found in the body and in food

What is Bio availability

The degree to which the mineral can be absorbed by the body

What are is the percentage of a high Bio availability and what are the minerals in them 

greater than 40% and the minerals are sodium, potassium, chloride, iodide, fluoride 

what is the percentage of a low bio availability and what are the minerals that are in that category  

1-10% iron, zinc, chromium, manganeses 

what two are considered medium bio availability

Calcium and Magnesium

Why does the Bio availability matter?

Because minerals with a higher B/A are better utilized and reduce the need for highrt doses and they minimize waste 

What does Calcium help do?

absorbe vitimin D

What does Phosphorus do?

helps bone health and helps the body reuse energy

What does Sulfur do?

its an essential part of the new body

what does chloride do?

helps the body with digestion

what does sodium do?

regulates fluids in your body

what does magnesium do

regulate blood suger and calcium

what does potassium do?

helps your muscles