Nutrients Anti-oxidantsBoneHealthBloodHealthImmuneFunctionFood SourcesVitamin A X X XLiver, fortified milk, fish liveroils, beta-caroteneVitamin B12XVitamin C X XCitrus fruits, dark green leafy vegetables, broccoliVitamin D XErgocalciferol (D2): plants, supplementsCholecalciferol (D3): animal foods, sunVitamin E X X XPlant oils, seeds, nuts, products made from oilsVitamin K X XGreen vegetables, liver synthesis by intestinal microorganismsBeta-Carotene X XCalcium X XMilk products, green leafy vegetables, fortified foods, fish with edible bonesCopper X X X XSeafood, nuts, seeds, wheatbran cereals, whole grainsFluoride XFluoridated dental products,fluoridated waterFolate XGreen vegetables, liver, legumes, orangesIron XFortified cereals, beans, lentils, red meats, eggsMagnesium X XGreen leafy vegetables, whole grains, seeds, nuts, seafood, beans, some dairyManganese XNuts, beans and other legumes, tea, whole grainsPhosphorus XHigh protein foods, processed foods, soft drinksSelenium X XOrgan meats, seafood, some plants, Brazil nutsZinc X X XRed meats, some seafood, fortified cerealsPhytochemicalsXCarotenoids: deeply pigmented fruits and vegetablesFlavonoids: Berries, tea, celery, citrus fruits, wineNutrients Involved In Antioxidant FunctionNutrient Role In Antioxidant FunctionVitamin A Scavenges free radicals and protects LDL from oxidationVitamin C Protects LDL-C from oxidation and lungs from ozone and cigarette damage, protects white blood cellsVitamin E Protects unsaturated fatty acids of cell membranes from free-radicals by becoming oxidized itselfCopper, Zinc, ManganesePart of superoxide dismutaseIron Part of the catalaseSelenium Part of glutathione peroxidase, may be beneficial in preventing cancerNutrients Involved In Bone HealthNutrient Role In Bone HealthVitamin A Growth: bone remodeling and dismantlingVitamin D Bone calcification: stimulates osteoclasts when calcium is needed elsewhere in the bodyVitamin K Synthesis of two bone proteinsCalcium Provides structure of bones and teeth, combines with fluoride and phosphorus to protect teeth from bacteriaFluoride Develop and maintain teeth and bones, combines with calcium and phosphorus to protect teeth from bacteriaMagnesium Bone structurePhosphorusCritical in bone formation, combines with calcium and fluoride to protect teeth from bacteriaNutrients Involved In Blood HealthNutrient Role In Blood HealthVitamin B6Hemoglobin synthesis, homocysteine metabolismVitamin B12Red blood cell division, homocysteine metabolismVitamin K Assists in synthesizing blood coagulating proteinsCopper Required for iron transportFolate Red blood cell division, homocysteine metabolismIron Hemoglobin and myoglobinZinc Heme synthesisNutrients Involved In Immune FunctionNutrient Role In Immune FunctionVitamin A Maintains mucosal surfaceVitamin C Vitamins C and E protect cell membrane from reactive oxygen speciesVitamin E Vitamins C and E protect cell membrane from reactive oxygen speciesCopper Growth factor for immune cellsIron Iron deficiency impairs immune functionOmega 3 Fatty AcidsDiminish inflammation in blood vessels (prevent heart disease)Omega 6 Fatty AcidsPromote inflammatory response to help contain infectionSelenium Part of glutathione peroxidase, promotes B and T cell proliferation, antibody productionZinc Assists immune cell gene expression and enzyme activation (B and T cell proliferation)Nutrient AntioxidantFunctionBone Health Blood Health ImmuneFunctionVitamin A Scavenges freeradicals and protects LDL from oxidationGrowth: bone remodeling and dismantlingMaintains mucosal surfaceVitamin B6Hemoglobin synthesis, homocysteine metabolismVitamin B12Red blood cell division, homocysteine metabolismVitamin C Protects LDL-C from oxidation and lungs fromozone and cigarette damage, protects white blood cellsVitamins C andE protect cell membrane from reactive oxygen speciesVitamin D Bone calcification: stimulates osteoclasts when calcium is needed elsewhere in the bodyVitamin E Protects unsaturated fatty acids of cell membranes from free-radicals by becoming oxidized itselfVitamins C andE protect cell membrane from reactive oxygen speciesVitamin K Synthesis of two bone proteinsAssists in synthesizing blood coagulating proteinsCalcium Provides structure of bones and teeth, combines with fluoride and phosphorus to protect teeth from bacteriaCopper Part of superoxide Required for iron transportGrowth factor for immunedismutase cellsFolate Red blood cell division, homocysteine metabolismFluoride Develop and maintain teeth and bones, combines with calcium and phosphorus to protect teeth from bacteriaIron Part of the catalaseHemoglobin and myoglobinIron deficiency impairs immune functionMagnesium Bone structureManganese Part of superoxide dismutaseOmega 3 Fatty AcidsDiminish inflammation in blood vessels (prevent heart disease)Omega 6 Fatty AcidsPromote inflammatory response to help contain infectionPhosphorus Critical in boneformation, combines with calcium and fluoride to protect teeth from bacteriaSelenium Part of glutathione peroxidase, may be beneficial in preventing cancerPart of glutathione peroxidase, promotes B and T cell proliferation, antibody productionZinc Part of superoxide dismutaseHeme synthesisAssists immune cell gene expression andenzyme activation (B and T cell proliferation)Nutrients Involved In Antioxidant ActivitiesNutrients Involved In Antioxidant ActivitiesVitamin EPlant oils, seeds, nuts, products made from oilsVitamin CEnhances iron absorption, regenerates oxidized vitamin ECitrus fruits, dark green leafy vegetablesBeta-CaroteneVitamin ALiver, fortified milk, fish liver oils, beta-caroteneSeleniumOrgan meats, seafood, some plants (if grown in soil with selenium), Brazil nutsCopperHigh zinc and iron intake impair copper absorptionsSeafood, nuts, seeds, wheat bran cereals, whole grainsIronFortified cereals, beans, lentils, red meats, eggsZincRed meats, some seafood, fortified cerealsManganeseNuts, beans and other legumes, tea, whole grainsPhytochemicalsAntioxidantsCompounds that protect cells from the damage caused by oxidationDuring metabolic reactions, electrons can be transferredFrom the atoms of one molecule (oxidation)To the atoms of another molecule (reduction)AtomsStable atoms have an even number of electrons (pairs) orbiting themFormation Of Free RadicalsFree radicalAn atom that has lost an electron and is left with an unpaired electronFree radicals are high reactive and can cause damage to molecules in the cellReactive oxygen
View Full Document
Unlocking...