Vitamin, Mineral and Phytochemical LabPhytochemicalsVitamins, Minerals and Phytochemicals Lab (SP-15)NPCsp15Name: Date:Vitamin, Mineral and Phytochemical Lab1. List the 4 fat soluble vitamins:1) Vitamin A2) Vitamin D3) Vitamin E4) Vitamin K 2. For each fat soluble vitamin, list at least 2 foods for each that you consume on a regular basis which provide that vitamin:Fat Soluble Vitamin Food Sources1) Vitamin A 1) Sweet Potatoes 1) Lettuce2) Vitamin D 2) Butter 2) Salmon3) Vitamin E 3) Fortified 3) Nuts4) Vitamin K 4) Soy Beans 4) Green cruciferous Vegetables 3. Refer to your Food Analysis 3 day average results. List the vitamins that you consumed less than 70% of the RDA’s. Vitamin (<70%) Food sources (at least 3 for each vitamin)Vitamin A Vitamin B1Vitamin B2Vitamin B12Vitamin B6 Vitamin DVitamin EFolate Iron Magnesium Phosphorus Potassium ZincNuts, tomato products and vegetable oilsEgg, Legumes and peasFish, eggs, poultry Milk, yogurt, cheeseNuts, fruit, fish Salmon, tuna fish, fortified milkSpinach, avocado, olive oil Chickpeas, beans, broccoliWhole grains, beef, nutsYogurt, bananas, whole grainsPork, shellfish, salmon Squash, potatoes, greensSesame seeds, lamb, pumpkin seedsNPCsp1514. List 4 vitamins important for energy metabolism and provide 1 good food source for each:1) Thiamin….. pork2) Niacin….. sweet potato3) Biotin….. salmon4) Riboflavin…almonds5. List the 3 vitamins and 1 mineral that may act as antioxidants and provide 1 good food source for each:1) Vitamin A…. milk 2) Vitamin C… citrus fruits3) Vitamin E… olive oil 4) Selenium… cooked tuna6. How are antioxidants beneficial to our health?- They block free radicals which cause damage to cells which may lead to cancer 7. List 3 important functions of folic acid?1) DNA synthesis2) Red blood cell (RBC) formation3) Birth defect prevention8. List at least 4 good food sources of folic acid:1) beans 2) bread3) pasta4) cereal9. Which foods are enriched/fortified with folic acid to help treat deficiency problems in the U.S.?- Bread, pasta, cornmeal, rice, flour10. List at least 4 important functions of calcium in our diet?1) bone maintenance and teeth formation NPCsp152) blood pressure regulation 3) blood clotting 4) muscle contraction 211. List at least 5 major food sources of calcium (include 2 plant sources):1) Dried Figs2) kale 3) milk 4) yogurt5) cheese 12. According to your MyDietAnalysis average report. 12a.What is your recommended intake of calcium? ______1000mg______12b. What was your average daily intake of calcium? ______640.48mg_________12c. If above recommended intake, list three major food sources of calcium in your diet?12d. If below recommended intake, list two ways you alter your diet to meet your calcium needs?- Eat more dairy products- Seafood13. If someone is lactose intolerant, how can they make sure they are meeting their calcium needs (list two ways)?- Plant sources of calcium and calcium fortified in non-dairy products14. Since sodium intake is related to our risk for developing hypertension, you need to evaluate whether or not your diet provides an excessive amount of sodium. 14a. According to your Food Analysis 3 day average, what was your sodium intake?- 3,721.5514b. What are the recommendations for sodium intake? - 2300.0014c. Does your intake meet or exceed recommendations? NPCsp15- Yes it is over 315. List at least three high sodium foods you consume on a regular basis:Food Frequency EatenBacon 2-3 time weeklyCheese 4-5 times weekly salad dressing 4-5 times weekly16. What changes can be made to reduce your sodium intake (list two)?- Eat turkey bacon - Low fat dressing or less dressing17. Record your blood pressure (This is to be done in lab class)Reading #1: ___125/82____Reading #2 : ____122/78_____18. Is your blood pressure normal or high? What steps can someone with high blood pressure take to reduce their blood pressure? (List 3 steps)- My blood pressure was normal 19. According to your MyDietAnalysis Average Report:19a. What is your recommended intake of iron? - 18mg19b. What was your average daily intake of iron? NPCsp157.46mg19c. Where you below, at, or above your recommended intake? Below the intake level 420. List at least 3 functions of Iron in our bodies?1) Bind oxygen in red blood cells2) Coenzyme for cellular respiration3) Recycle vitamin C21. List at least 3 foods you can eat to eat to improve your intake of iron:1) Dark Leafy greens 2) Beef3) Fortified Cereal22. Should most Americans take daily vitamin and mineral supplements? _yes__ Explain your answer, giving at least two reasons to support your answer.- Helps with the vitamins you do not get enough of o during the day - Help improve immune system Phytochemicals23. What is a phytochemical?- Compounds in plants that are not required for functioning body but have a role in preventing or lessoning disease or have a benefical effect on health 24. How can phytochemicals affect our health? List 3 ways.- Promote immune function - Act against bacteria and viruses - Reduce inflammation NPCsp1525. List 3 ways you can incorporate more phytochemicals in your diet.Replace soda with tea or wine, Eat the peel or skin Eat foods raw or with very little