This vitamin plays a really big part in eyesight. It's
great for night vision. Vitamin A helps you see in color,
too, from the brightest yellow to the darkest purple.
Which foods are rich in vitamin A?
milk fortified with vitamin A
orange fruits and vegetables (like cantaloupe, carrots,
dark green leafy vegetables (like kale, spinach)
vitamin D is the vitamin you need for strong bones!
It's also great for forming strong teeth. Vitamin D
even lends a hand to an important mineral — it helps
your body absorb the amount of calcium it needs.
Which foods are rich in vitamin D?
milk fortified with vitamin D
deficiency of Vitamin D in childhood, but lack of adequate calcium in
the diet may also lead to rickets misshapen bones, deformities of
Rickets is among the most frequent childhood diseases in many
Everybody needs E. This hard-working vitamin
maintains a lot of your body's tissues, like the ones
in your eyes, skin, and liver. It protects your lungs from
becoming damaged by polluted air. And it is important
for the formation of red blood cells.
Which foods are rich in vitamin E?
whole grains, such as wheat and oats
leafy green vegetables
This vitamin is important for keeping body tissues,
such as gums and muscles in good shape. C is
also key if you get a cut or wound because it helps
you heal. This vitamin also helps your body resist
infection. This means that even though you can't
always avoid getting sick, vitamin C makes it a little
harder for your body to become infected with an illness.
citrus fruits, like oranges
a disease resulting from a deficiency of vitamin C
Scurvy leads to the formation of spots on the skin, spongy gums, and bleeding
from the mucous membranes.
The spots are most abundant on the thighs and legs, and a person with the
ailment looks pale, feels depressed, and is partially immobilized.
At one time common among sailors, pirates and others aboard ships at sea
longer than perishable fruits and vegetables could be stored, and by soldiers
similarly separated from these foods for extended periods.
In infants, scurvy is sometimes referred to as Barlow's disease, named after Sir
Thomas Barlow, a British physician who described it.
Vitamin K is the clotmaster! Remember the last time
you got a cut? Your blood did something special called
clotting. This is when certain cells in your blood act like
glue and stick together at the surface of the cut to help
stop the bleeding.
Which foods are rich in vitamin K?
leafy green vegetables
dairy products, like milk and yogurt
Vitamins and Minerals
Vitamin A: Eyesight, Prevents blindness - find Vitamin A in carrots
Vitamin D: Strengthens Bones- Find Vitamin D from milk
Vitamin E: Antioxidant (cancer fighter), repairs hair and skin
Vitamin C: Protects the body, strengthens the immune system,
Vitamin K: Helps our blood clot
Calcium: Strengthens Bones and Teeth
Iron: Carries oxygen from our lungs throughout the body
CALCIUM and Osteoporosis:
The thinning of bone tissue and loss of bone density over time.
Lack of Calcium, Vitamin D helps you absorb calcium, over time your body will absorb less and less so it is important to get
your calcium and vitamin D intake now
There are no symptoms in the early stages of the disease.
Symptoms occurring late in the disease include:
Bone pain or tenderness
Fractures with little or no trauma
Loss of height over time
Low back pain due to fractures of the spinal bones
Neck pain due to fractures of the spinal bones
IRON and Anemia:
a condition that develops when your blood lacks enough healthy red
blood cells. These cells are the main transporters of oxygen to
Your body isn't getting enough iron, Vitamin B12/Folate. Symptoms
of anemia include fatigue.
Anemia is the most common blood condition in the U.S. It affects
about 3.5 million Americans. Women and people with chronic
diseases are at increased risk of anemia.
Without water, your body would stop working properly.
Water makes up more than half of your body weight
and a person can't survive for more than a few days
without it. Why?
Your body has lots of important jobs and it needs water
to do many of them. For instance, your blood, which
contains a lot of water, carries oxygen to all the cells of
your body. Without oxygen, those tiny cells would die
and your body would stop working.
Dehydration means your body does not have as much water and
fluids as it should.
Dehydration can be caused by losing too much fluid, not drinking
enough water or fluids, or both. Vomiting and diarrhea are common
When severe, dehydration is a life-threatening emergency.
Symptoms include: Dry or sticky mouth, Low or no urine output;
concentrated urine appears dark yellow, Not producing tears,
Sunken eyes, coma in severe cases
Your body needs calories for energy.
Nutrient Dense Calories: These are foods that have a
lot of nutrients in them
Examples: Fruit, Vegetables, Whole grains
Empty Calories: These are foods that have a lot of
calories with little or no nutrient in them
Examples: Candy, Soda, cookies, REFINED sugars
Potato Vs Potato Chips
Main Source of Energy from food
Carbs turn into Simple Sugars that enter the
Pancreas releases insulin which sends the sugar into
the cells and give the body ENERGY
There are two different types of Carbs
These are also called simple sugars. Simple sugars are
found in refined sugars, like the white sugar you'd find in a
sugar bowl. If you have a lollipop, you're eating simple
Quick burst of energy from simple carbs
But you'll also find simple sugars in more nutritious foods,
such as fruit and milk.
It's better to get your simple sugars from food like fruit and
Because they contain vitamins, fiber, and important
nutrients like calcium. A lollipop does not.
These are also called starches. Starches include grain products,
such as bread, crackers, pasta, and rice. As with simple sugars,
some complex carbohydrate foods are better choices than others.
Lost Last energy from complex carbs
Refined grains, such as white flour and white rice, have been
processed, which removes nutrients and fiber. But unrefined grains
still contain these vitamins and minerals. Unrefined grains also are
rich in fiber, which helps your digestive system work well.
Fiber helps you feel full, so you are less likely to overeat these
foods. That explains why a bowl of oatmeal fills you up better than
sugary candy that has the same amount of calories as the
Fruit loops vs Oatmeal
When you eat foods that contain protein, the digestive
juices in your stomach and intestine go to work.
They break down the protein in food into basic units,
called amino acids. The amino acids then can be
reused to make the proteins your body needs to
maintain and build stronger muscles, bones, blood,
and body organs
Fats and Oils
Fats fuel the body and help absorb some vitamins.
They also are the building blocks of hormones and they
insulate nervous system tissue in the body and they
help lubricate your joints.
Saturated Fat : These fats are found in meat and other
Solid at room temperature
Unsaturated Fats: These are found in plant foods and
fish. These may be good for heart health.
LIQUID at room temperature
Type of Fat found in your blood.
There are two main types of cholesterol: HDL and LDL.
Most cholesterol is LDL (low-density lipoprotein)
LDL cholesterol is more likely to clog blood vessels
because it carries the cholesterol away from the liver
into the bloodstream, where it can stick to the blood
HDL (high-density lipoprotein) cholesterol, on the other
hand, carries the cholesterol back to the liver where it is
Fruits and Vegetables
Eating a diet rich in fruits and vegetables as part of an
overall healthy diet may reduce risk for
stroke and perhaps other cardiovascular diseases,
reduce risk for type 2 diabetes,
protect against certain cancers, such as mouth,
stomach, and colon-rectum cancer,
reduce the risk of coronary heart disease, reduce the
risk of developing kidney stones and may help to
decrease bone loss. useful in helping to lower calorie