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Antioxidants,
Phytonutrients,
Functional Foods
By Melissa Bess, Nutrition and Health
Education Specialist
05/2007
Overview
Phytonutrients
Functional Foods
Food Labels
Activity
What are vitamins?
Functions: Sources:
Promotes absorption Sunlight (10 – 15
of calcium and mins 2x a week)
phosphorus Salmon with bones
Helps deposit those Milk
in bones/teeth Orange juice
Regulates cell (fortified)
growth Fortified cereals
Plays role in
immunity
Vitamin E
Functions: Sources:
Antioxidant, may Vegetable oils
lower risk for heart Foods made from oil
disease and stroke, (salad dressing,
some types of margarine)
cancers Nuts
Protects fatty acids Seeds
and vitamin A
Wheat germ
Green, leafy veggies
Vitamin K
Functions: Sources:
Helps blood clot Body can produce on
Helps body make its own (from
some other proteins bacteria in
intestines)
Green, leafy veggies
Some fruits, other
veggies, and nuts
Thiamin (B1)
Functions: Sources:
Helps produce Whole-grain and
energy from carbs enriched grain
products
Pork
Liver
Riboflavin (B2)
Functions: Sources:
Produce energy Liver
Changes tryptophan Yogurt and milk
(amino acid) into Enriched grains
niacin Eggs
Green, leafy veggies
Niacin
Functions: Sources:
Helps body use Foods high in protein
sugars/fatty acids typically (poultry,
Helps enzymes fish, beef, peanut
function normally butter, legumes)
Produces energy Enriched and
fortified grains
Pyridoxine (B6)
Functions: Sources:
Helps body make Chicken
non-essential amino Fish
acids Pork
Helps turn Liver
tryptophan into
niacin and serotonin Whole grains
Help produce body Nuts
chemicals (insulin, Legumes
hemoglobin, etc)
Folate (folic acid)
Functions: Sources:
Works with folate to Animal products
make RBC’s Meat
In many body Fish
chemicals and cells Poultry
Helps body use fatty Eggs
acids/amino acids
Milk, other dairy
Biotin
Functions: Sources:
Produces energy Wide variety of
Helps body use foods
proteins, carbs, and Eggs
fats from foods Liver
Wheat germ
Peanuts
Cottage cheese
Whole grain bread
Pantothenic Acid
Bone building
Muscle contraction
Heart rate
Nerve function
Helps blood clot
Phosphorus
Generates energy
Regulate energy metabolism
Component of bones, teeth
Part of DNA, RNA (cell growth, repair)
Almost all foods, especially protein-rich
foods, contain phosphorus
Magnesium
Chloride:
Fluid balance
Digestion of food, transmits nerve impulses
Potassium
Maintains blood pressure
Nerve impulses and muscle contraction
Sodium
Fluid balance
Muscles relax, transmit nerve impulses
Regulates blood pressure
Electrolytes
Sources:
Salt (sodium chloride)
Fruits, veggies, milk, beans, fish, chicken,
nuts (potassium)
Iron
Phyto – plant
“Spark” body processes that may fight, or
reduce risk for some diseases
Fruits/veggies
Examples: For more information: see
Carotenoids page 109 in the ADA
Lutein Complete Food and
Lycopene Nutrition Guide
Flavanols
Prebiotics/probiotics
Soybeans
Functional Foods