Jessika Canales Diaz
University of Phoenix
Prof. Victoria Alemán
University of Phoenix Material
Complete the table below. For each micronutrient listed, describe its function and identify common food sources. Then, review your Personal One-Day Intake Log and identify foods that provide substantial amounts of micronutrients. You do not need to identify every micronutrient found in every piece of food. List those foods in the My Food Choices column corresponding to the micronutrients they contain.
Micronutrient | Function | Common Sources | My Food Choices |
A | Is essential for normal vision, growth and ...view middle of the document...
| Beef, brewer's yeast, legumes beans, lentils, milk, nuts, oats, oranges, pork, rice, seeds, wheat, whole grain cereals. | Nuts |
Riboflavin (B2) | It plays a key role in energy metabolism, and for the metabolism of fats, carbohydrates, and proteins. | Milk, cheese, leafy green vegetables, liver, kidneys, legumes, tomatoes, yeast, mushrooms, and almonds. | Asparagus, banana, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans. |
Niacin | Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. | Organ meats, brewer's yeast, milk, legumes, peanuts | Milk, legumes, peanuts, |
Biotin | Helps in metabolizing fats, proteins & carbohydrates with additional research indicating beneficial uses to fight type two diabetic, nails and hair loss. | Liver, cauliflower, cheese, eggs, mushrooms, spinach, chicken breast, salmon. | Chicken breast, romaine lettuce, carrots, tomatoes, and Swiss chard. |
B6 | Helps the immune system produce antibodies. Also helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. | Salmon, potatoes, banana and avocado | Chicken and watermelon |
Folate | Works along with vitamin B12 and vitamin C to help the body break down, use, and create new proteins. The vitamin helps form red blood cells and helps produce DNA, the building block of the human body, which carries genetic information. | Asparagus, spinach, lentils and black-eyed peas. | Romaine lettuce and great grain cereal. |
B12 | It helps in the formation of red blood cells and in the maintenance of the central nervous system. | Liver , clams oysters, lobster | Yogurt , cornflakes |
Potassium | Muscle activity, nerve transmission; intracellular acid-base balance and water retention. | Milk, bananas, prunes, raisins. | Milk, bananas. |
Calcium | Bone and tooth formation, blood coagulation, neuromuscular irritability, muscle contractility, myocardial conduction. | Milk and milk products, meat, fish, eggs, cereal products, beans, fruits, vegetables. | Milk. |
Magnesium | Bone and tooth formation, nerve conduction, muscle contraction, enzyme activation. | Green leaves , cereal grains, seafood’s. | Nuts |
Phosphorous | Bone and tooth formation, acid-base balance, component of nucleic acids, energy production. | Milk, meat, poultry, fish, cereals, nuts, legumes. | Cheese |
Iron | Hemoglobin, myoglobin formation, enzymes | soybean flour, beef, kidney, liver, beans, clams | Peaches |
Zinc | DNA synthesis and function. Protein metabolism, wound healing, and growth. Immune function. Development of sexual organs and bones. Storage, release, and function of insulin. Cell membrane structure and function. Indirect antioxidant as a component of two forms of superoxide dismutase, an enzyme that aids in the prevention of oxidative damage to cells. | Oysters, lambs peanuts. | Sun flower seeds,...