Micronutrients

Because I'm stupid <3

Coenzyme needed for glucose metabolism, metabolism of branched amino acids, production of DNA, RNA, and neurotransmitters.

Functions of thiamin (B1)

enriched grain, whole grains, and pork

Source of B1

Coenzyme for oxi-reduction reactions and a component of antioxidant enzyme system.

Function for Riboflavin

milk

Source of riboflavin

Coenzyme assisting with metabolism of carbs and fatty acids

Functions of niacin

meat, fish, poultry, enriched grains

Source of niacin

coenzymes in amino acid metabolism. Also play a role in carb metabolism and Hgb synthesis.

Function of B6

enriched cereals, meat, fish, poultry, starchy veggies

Source of B6

Involved in DNA synthesis, amino acid metabolism, and cell division of early embryos

Function of folate

leafy greens, legumes, ready-to-eat cereals, enriched bread products

source of folate

Coenzyme associated with blood formation, required for nerve functioning, and metabolism of homocysteine.

function of B12

animal based foods

Source for B12

Coenzyme for fatty acid metabolism and synthesis

Function for pantothenic acid

chicken, beef, egg yolks, potatoes, oat cereals, tomato products

Source for pantothenic acid

Coenzyme involved in metabolism of carb, fat, and protein - important in gluconeogenesis.

Function of biotin

Trace mineral necessary for proper functioning of insulin

Function of chromium

mushrooms, prunes, dark chocolate, nuts, whole grain

Source for chromium

Trace mineral that acts for a cofactor involved in energy metabolism and is part an antioxidant enzyme system

Function of manganese

whole-grain foods, brown rice, pineapple, pine nuts, okra, spinach

Source for manganese

A trace mineral that functions as a component of the protein Hgb, a component of myoglobin and a cofactor involved in energy metabolism of carb, fats, and proteins.

Function of Fe

trace mineral needed for Hgb production, antioxidant enzyme system, development and function of the immune system, and cell replication/normal growth.

Function of zinc

red meats, seafood, whole grains, enriched grains and cereals

Source for Zinc (RDA 8 for females, 11 for males)

A trace mineral required as a cofactor for energy metabolism, collagen production, antioxidant enzyme system, and iron transport.

Function of copper

fluid/electrolyte balance, maintain bp and acid-base balance, nerve impulse transmission, aids in muscle contraction, assist in transport of glucose into the cells

Functions of sodium

fluid/electrolyte balance, muscle contraction, transmission of impulses, helps maintain a lower bp

functions of K

fluid/electrolyte balance, HCl in the stomach, immune system, transmission of nerve impulses

functions of chloride

major intracellular anion, fluid/electrolyte balance, mineral component of bone, regulates biochemical pathways by activating/deactivating enzymes, found in ATP/DNA/RNA/phospholipids

Functions of phosphorus

calcium, phosphorus, potassium, sodium, magnesium, and chloride

What are the macrominerals

zinc, iron, iodine, fluoride, copper

What are the trace minerals