Vitamin, Mineral and Phytochemical LabPhytochemicalsVitamins, Minerals and Phytochemicals Lab (F-17) JH© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.Name: Date:Vitamin, Mineral and Phytochemical Lab1. List the 4 fat soluble vitamins:1) Vitamin A2) Vitamin D3) Vitamin E4) Vitamin K2. 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) carrots 1) liver2) Vitamin D 2) fish 2) eggs3) Vitamin E 3) spinach 3) almonds4) Vitamin K 4) dark leafy greens 4) Soybean3. Refer to your Nutrient Report results. List the vitamins that you did not consume enough of.Vitamin Food sources (at least 3 for each vitamin)Vitamin DVitamin EFolateThiaminCholineSalmon, milk, and eggs Almonds, spinach, and sweet potato Pinto beans, avocado, and broccoliBeef, liver, and oats Eggs, fish, and poultry© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.14. List 4 vitamins important for energy metabolism and provide 1 good food source for each:1) Thiamin (fortified cereals)2) Riboflavin (whole grains)3) Folate (green leafy vegetables)4) Biotin (legumes)5. List the 3 vitamins and 1 mineral that may act as antioxidants and provide 1 good food source for each:1) Vitamin C (Citrus fruit)2) Vitamin E (avocados)3) Vitamin A (fortified milk)4) Selenium (Yellowfin Tuna)6. How are antioxidants beneficial to our health?Antioxidants can protect cells in our body from damage that can occur from exposure to certain chemicals, smoking, pollution, and radiation. By consuming foods that contain antioxidants can help to lower our risk of infection and some forms of cancer. We can increase our intake of them by eating more legumes, fruits, and vegetables. 7. List 3 important functions of folic acid?1) Beneficial for fetal development 2) Help in cell division and growth 3) To produce healthy red blood cells and prevent anemia. 8. List at least 4 good food sources of folic acid:1) Spinach 2) Bananas3) Tomatoes 4) Yeast 9. Which foods are enriched/fortified with folic acid to help treat deficiency problems in the U.S.?enriched bread, flour, cornmeal, rice, pasta, and other grain products. 10. List at least 4 important functions of calcium in our diet?1) Help in blood clotting 2) Aid in controlling our blood pressure3) Help in strengthens bones and prevent osteoporosis4) Reduces risk of colon cancer and kidney stones © Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.211. List at least 5 major food sources of calcium (include 2 plant sources):1) Raw milk 2) Broccoli 3) Cheese 4) Mustard greens5) Collards12. According to your SuperTracker Nutrient Report. 12a.What is your recommended intake of calcium? ______1000mg______12b. What was your average daily intake of calcium? ______741mg______12c. If above recommended intake, list three major food sources of calcium in your diet?My intake was below recommended amount. 12d. If below recommended intake, list two ways you alter your diet to meet your calcium needs?I will have a cup of milk with breakfast in the morning and another cup before going tobed. Also, I should add more green leafy vegetables, seafood, and legumes when I prepare my meal. 13. If someone is lactose intolerant, how can they make sure they are meeting their calcium needs (list two ways)?They can have calcium fortified soy, almond beverage instead of milk. Besides that, there are many non-dairy sources are also high in calcium such as seafood, vegetables and tofu. 14. 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?My intake is 3030 mg per day.14b. What are the recommendations for sodium intake? The recommended amount of sodium is less than 2300 mg per day.14c. Does your intake meet or exceed recommendations? My intake exceed recommendation.© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.315. List at least three high sodium foods you consume on a regular basis:Food Frequency Eaten Beef soup once every two weeks Fried rice Twice a month Smoked Salmon once every two weeks 16. What changes can be made to reduce your sodium intake (list two)?When I buy canned foods, I should select those labeled “reduce sodium,” “low sodium”, or “no sodium.” Also, I need to reduce the amount I put in food when I cook them. 19. According to your SuperTracker Nutrients Report:19a. What is your recommended intake of iron? My recommended amount of iron is 18 mg per day. 19b. What was your average daily intake of iron? My average daily intake of iron is 12 mg per day. 19c. Where you below, at, or above your recommended intake? My consumption below my recommended intake. 20. List at least 3 functions of Iron in our bodies?1) Help in carry oxygen around the body2) Maintain a healthy immune system3) help in tissue growth21. List at least 3 foods you can eat to eat to improve your intake of iron:1) Chickpeas 2) Spinach 3) Pumpkin seeds © Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.422. Should most Americans take daily vitamin and mineral supplements? __Yes___ Explain your answer, giving at least two reasons to support your answer.Americans take these supplements to make sure they get enough essential nutrients that they can’t get from their diet in order to maintain their health. Most people fail to balance what they eat, as a result, they may not get the vitamin and mineral recommended amount every day. That’s why they need those supplements. Another reason will be the accessibility of the supplements versus the health food store. The supplements is more easier way for people to get the require nutrients, compare to spend time looking for a health food store to purchase all the foods. Phytochemicals23. What is a phytochemical?A plant chemicals found in fruit and vegetables which give the plants protection against disease. The darker the fruit or vegetables the higher the phytochemical they have. 24. How can phytochemicals