Nutrients Anti oxidants Bone Health Blood Health Food Sources Immune Functio n X Vitamin A Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K Beta Carotene Calcium Copper Fluoride Folate Iron Magnesium Manganese Phosphorus Selenium Zinc Phytochemical s X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X X Liver fortified milk fish liver oils beta carotene Citrus fruits dark green leafy vegetables broccoli Ergocalciferol D2 plants supplements Cholecalciferol D3 animal foods sun Plant oils seeds nuts products made from oils Green vegetables liver synthesis by intestinal microorganisms Milk products green leafy vegetables fortified foods fish with edible bones Seafood nuts seeds wheat bran cereals whole grains Fluoridated dental products fluoridated water Green vegetables liver legumes oranges Fortified cereals beans lentils red meats eggs Green leafy vegetables whole grains seeds nuts seafood beans some dairy Nuts beans and other legumes tea whole grains High protein foods processed foods soft drinks Organ meats seafood some plants Brazil nuts Red meats some seafood fortified cereals Carotenoids deeply pigmented fruits and vegetables Flavonoids Berries tea celery citrus fruits wine Nutrients Involved In Antioxidant Function Nutrient Vitamin A Vitamin C Vitamin E Copper Zinc Manganese Iron Selenium Role In Antioxidant Function Scavenges free radicals and protects LDL from oxidation Protects LDL C from oxidation and lungs from ozone and cigarette damage protects white blood cells Protects unsaturated fatty acids of cell membranes from free radicals by becoming oxidized itself Part of superoxide dismutase Part of the catalase Part of glutathione peroxidase may be beneficial in preventing cancer Nutrients Involved In Bone Health Nutrient Vitamin A Vitamin D Vitamin K Calcium Fluoride Role In Bone Health Growth bone remodeling and dismantling Bone calcification stimulates osteoclasts when calcium is needed elsewhere in the body Synthesis of two bone proteins Provides structure of bones and teeth combines with fluoride and phosphorus to protect teeth from bacteria Develop and maintain teeth and bones combines with calcium and phosphorus to protect teeth from bacteria Magnesium Bone structure Phosphoru s Critical in bone formation combines with calcium and fluoride to protect teeth from bacteria Nutrients Involved In Blood Health Role In Blood Health Nutrient Hemoglobin synthesis homocysteine metabolism Vitamin B6 Vitamin B12 Red blood cell division homocysteine metabolism Assists in synthesizing blood coagulating proteins Vitamin K Required for iron transport Copper Red blood cell division homocysteine metabolism Folate Hemoglobin and myoglobin Iron Heme synthesis Zinc Nutrients Involved In Immune Function Nutrient Vitamin A Vitamin C Vitamin E Copper Iron Omega 3 Fatty Acids Omega 6 Fatty Acids Selenium Zinc Role In Immune Function Maintains mucosal surface Vitamins C and E protect cell membrane from reactive oxygen species Vitamins C and E protect cell membrane from reactive oxygen species Growth factor for immune cells Iron deficiency impairs immune function Diminish inflammation in blood vessels prevent heart disease Promote inflammatory response to help contain infection Part of glutathione peroxidase promotes B and T cell proliferation antibody production Assists immune cell gene expression and enzyme activation B and T cell proliferation Nutrient Vitamin A Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K Calcium Bone Health Blood Health Antioxidant Function Scavenges free radicals and protects LDL from oxidation Growth bone remodeling and dismantling Immune Function Maintains mucosal surface Hemoglobin synthesis homocysteine metabolism Red blood cell division homocysteine metabolism Assists in synthesizing blood coagulating proteins Vitamins C and E protect cell membrane from reactive oxygen species Vitamins C and E protect cell membrane from reactive oxygen species Protects LDL C from oxidation and lungs from ozone and cigarette damage protects white blood cells Protects unsaturated fatty acids of cell membranes from free radicals by becoming oxidized itself Bone calcification stimulates osteoclasts when calcium is needed elsewhere in the body Synthesis of two bone proteins Provides structure of bones and teeth combines with fluoride and phosphorus to protect teeth from bacteria Copper Part of superoxide Required for iron transport Growth factor for immune Folate Fluoride dismutase cells Red blood cell division homocysteine metabolism Iron Part of the catalase Part of superoxide dismutase Magnesium Manganese Omega 3 Fatty Acids Omega 6 Fatty Acids Phosphorus Selenium Zinc Part of glutathione peroxidase may be beneficial in preventing cancer Part of superoxide dismutase Develop and maintain teeth and bones combines with calcium and phosphorus to protect teeth from bacteria Bone structure Critical in bone formation combines with calcium and fluoride to protect teeth from bacteria Hemoglobin and myoglobin Iron deficiency impairs immune function Diminish inflammation in blood vessels prevent heart disease Promote inflammatory response to help contain infection Part of glutathione peroxidase promotes B and T cell proliferation antibody production Assists immune cell gene expression and enzyme activation B and T cell proliferation Heme synthesis Nutrients Involved In Antioxidant Activities Nutrients Involved In Antioxidant Activities Vitamin E Vitamin C Beta Carotene Vitamin A Selenium Brazil nuts Copper Plant oils seeds nuts products made from oils Enhances iron absorption regenerates oxidized vitamin E Citrus fruits dark green leafy vegetables Liver fortified milk fish liver oils beta carotene Organ meats seafood some plants if grown in soil with selenium High zinc and iron intake impair copper absorptions Seafood nuts seeds wheat bran cereals whole grains Iron Zinc Manganese Phytochemicals Fortified cereals beans lentils red meats eggs Red meats some seafood fortified cereals Nuts beans and other legumes tea whole grains Antioxidants Compounds that protect cells from the damage caused by oxidation During metabolic reactions electrons can be transferred From the atoms of one molecule oxidation To the atoms of another molecule reduction Stable atoms have an even number of electrons pairs orbiting them Atoms the cell Formation Of Free Radicals Free radical An atom that has lost an electron and is left with an unpaired electron Free radicals are high reactive
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