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Explains each food category and how it breaks down and is processed in the body -- a level 2-3 models
is shown
Vitamins:
Riboflavin -
Definition: a yellow vitamin of the B complex which is essential for metabolic energy
production.
Benefits: A vitamin that is needed for growth and overall good health. It helps the
body break down carbohydrates, proteins, and fats to produce energy, and it allows
oxygen to be used by the body.
Vitamin D -
Definition: any of a group of vitamins found in liver and fish oils. Essential for the
absorption of calcium and the prevention of rickets in children and osteomalacia in
adults. They include calciferol (vitamin D2 ) and cholecalciferol (vitamin D3 ).
Benefits: Vitamin D plays a significant role in the regulation of calcium and the
maintenance of phosphorus levels in the blood. These factors are vital for maintaining
healthy bones. People need vitamin D to allow the intestines to stimulate and absorb
calcium and reclaim calcium that the kidneys would otherwise excrete.
Vitamin B12 -
Definition: any of a group of substances ( the vitamin B complex ) that are essential
for the working of certain enzymes in the body and, although not chemically related,
are generally found together in the same foods. They include thiamine ( vitamin B1 ),
riboflavin ( vitamin B2 ). Pyridoxine ( vitamin B6 ), and cyanocobalamin (vitamin
B12).
Benefits: Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells
healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps
prevent a type of anemia called megaloblastic anemia that makes people tired and
weak.
Folate -
Definition: folate is a B vitamin that occurs naturally in foods such as green leafy
vegetables, citrus fruit, and beans.
Benefits: Folate (vitamin B-9) is important in red blood cell formation and for healthy
cell growth and function. The nutrient is crucial during early pregnancy to reduce the
risk of birth defects of the brain and spine.
Minerals:
Iron -
Definition: iron is an essential element of various metabolic processes in humans,
including DNA synthesis, electron transport, and oxygen transport. Unlike other
minerals, iron levels in the human body are controlled only by absorption.
Benefits: Iron is a mineral that the body needs for growth and development. Your
body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen
from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen
to muscles. Your body also needs iron to make some hormones.
Magnesium -
Definitions: a mineral involved in many processes in the body including nerve
signaling, the building of healthy bones, and normal muscle contraction. About 350
enzymes are known to depend on magnesium.
Benefits: Energy creation: Helps convert food into energy.
Protein formation: Helps create new proteins from amino acids.
Gene maintenance: Helps create and repair DNA and RNA.
Muscle movements: This is part of the contraction and relaxation of muscles.
Nervous system regulation: Helps regulate neurotransmitters, which send messages
throughout your brain and nervous system.
Selenium -
Definition: an essential mineral that is a component of an antioxidant enzyme,
glutathione reductase, that is key in tissue respiration.
Benefits: Selenium plays an important role in the health of your immune system. This
antioxidant helps lower oxidative stress in your body, which reduces inflammation
and enhances immunity. Studies have demonstrated that increased blood levels of
selenium are associated with enhanced immune response.
Phosphorus -
Definitions: the chemical element of atomic number 15, a poisonous, combustible
nonmetal which exists in two common allotropic forms, white phosphorus, a
yellowish waxy solid which ignites spontaneously in air and glows in the dark, and
red phosphorus, a less reactive form used in making matches.
Benefits: Keeping the bones and teeth strong, helping the muscles contract
aiding muscle recovery after exercise, filtering and removing waste from the kidneys,
promoting healthy nerve conduction throughout the body, making DNA and RNA,
managing the body’s energy usage and storage.
APA citations:
Joseph, M. (2020, October 17). Is Mozzarella Cheese Good For You? Nutrition
Advance. https://www.nutritionadvance.com/mozzarella-cheese-nutrition-facts/.
McIntosh, J. (2019, October 9). Eggs: Health benefits, nutrition, and more.
Medical News Today.
https://www.medicalnewstoday.com/articles/283659#:~:text=Strong%20muscles
%3A%20The%20protein%20in,body%20needs%20to%20produce%20energy.
Ware, M. (2017, September 13). Cheese: Types, health benefits, and risks.
Medical News Today.
https://www.medicalnewstoday.com/articles/299147#8-health-benefits-of-cheese.
Harris, S. (2018, July 24). Is pasta healthy? Benefits and types. Medical News
Today. https://www.medicalnewstoday.com/articles/322564#is-pasta-healthy.
Csatari, J. (2021, April 30). What Happens When You Eat Ground Beef, Says
Science. Eat This Not That.
https://www.eatthis.com/what-happens-body-eat-ground-beef/.
Fletcher, J. (2019, July 1). Health benefits of phosphorus in your diet. Medical
News Today.
https://www.medicalnewstoday.com/articles/325623#health-benefits.
U.S. Department of Health and Human Services. (2021, March 22). Office of
Dietary Supplements - Iron. NIH Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/Iron-Consumer/#:~:text=Iron%20is%20a%20mi
neral%20that,iron%20to%20make%20some%20hormones.
Ems, T., Lucia, K. S., & Huecker, M. R. (2021, April 26). Biochemistry, Iron
Absorption. StatPearls [Internet].
https://www.ncbi.nlm.nih.gov/books/NBK448204/#:~:text=Iron%20is%20an%2
0essential%20element,are%20controlled%20only%20by%20absorption.
staff, mayo clinic. (2021, February 23). Folate (folic acid). Mayo Clinic.
https://www.mayoclinic.org/drugs-supplements-folate/art-20364625#:~:text=Fol
ate%20(vitamin%20B%2D9),of%20the%20brain%20and%20spine.
U.S. Department of Health and Human Services. (2021, January 15). Office of
Dietary Supplements - Vitamin B12. NIH Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#:~:text=Vitamin%20B
12%20is%20a%20nutrient,makes%20people%20tired%20and%20weak.