Clinical Nutrition- Exam 1- Vitamin and Mineral sources

Vit A

Pre= animals

Pro= orange plants

Vit D

Dairy and fatty fish

Vit E

Wheat germ/plant oil and nuts/seeds

Vit K

Phyllequinone= dark green veggies

Menequionne= gut bacteria, meat eggs

Vit C

Citrus, peppers

Destroyed by heat

Folate (B9)

Dark green veggies

-supplements have folic acid

Thiamin (B1)

Grain, meat, legumes

Raw fish decreased Vit B1

Riboflavin (b2)

Milk and grains

Niacin (B3)

Meat, fish, grains

Synthesis required B2, B6 and iron

Pyridoxine (B6)

Meat and grains

Biotin (B7)

Gut bacteria, liver, egg soy

cobalamin (b12)

Meats

Need intrinsic factor

Calcium

Dairy, kale, broccoli

Magnesium

Nuts, seeds, legumes, seafood

Potassium

Sweet potatoes, avocado, bana

Chromium

Brewer`s yeast, grains

Flouride

Water, toothpaste, tea

Zinc

OYSTERS, meat, legumes

Molybdenum

Organ meat, dairy, grain

Phosphorus

Animal product

Sodium and chloride

Table salt, cured meat, soup

Selenium

Brazil nuts, soil

Iodine

Seafood salt dairy

Iron

Heme= red meat

Non-heme=plants

Copper

OYSTERS, cocoa

Manganese

Plants