are green leafy vegetables, liver, soybean, andother vegetable products.Water-soluble vitamins, such as vitamin C and theB-complex vitamins, are not stored in the body to anygreat extent. Rather, they are used as necessary by thebody, and any amounts that remain are excreted in theurine. As a result, these vitamins must be replenisheddaily to ensure optimum health.Vitamin C (ascorbic acid) is necessary fornormal growth and cell activity and is importantfor maintaining blood vessel strength. It helpsthe body resist upper respiratory infections andis necessary for the proper development of teethand gums. Wounds and burns require vitamin Cfor healing. A deficiency of ascorbic acid causesan individual to bruise easily. A severedeficiency leads to a condition known as scurvy.Good sources include citrus fruits, raw leafyvegetables, and tomatoes.Vitamin B (Complex) includes more than 12separate B vitamins. Some of the more commonB vitamins are9-4Element Rich Sources Function in the BodyIodine Seafood, water, and plant life in nongoiterousregions, and iodized saltAssists in normal functioning ofthe thyroid gland.Sodium Table salt, seafood, animal products, and foodsprocessed with sodiumRegulates osmotic pressure, pHbalance, and heartbeat.Potassium Avocados, bananas, oranges, potatoes, tomatoes,nuts, meat, coffee, tea, milk, and molassesRegulates osmotic pressure andpH balance. A constituent of allcells.Magnesium Nuts, whole-grain cereals, legumes, andvegetablesAssists in maintaining mineralbalance.CalciumMilk, yogurt, cheese, some green vegetables,molasses, sardines, and salmonAssists in blood coagulation;regulates heartbeat, aids inregulating mineral metabolismand muscle and nerve response. Aconstituent of bones and teeth.Phosphorus Milk, yogurt, poultry, fish, meats, cheese, nuts,cereals, and legumesAids in metabolizing organicfoodstuffs and maintains pHbalance. A constituent of bonesand teeth.Iron Liver, egg yolks, oyster, legumes, whole orfortified grains, dark and green vegetables, anddried fruitHelps carry oxygen throughout thebody. A constituent of hemoglo-bin, blood, and tissue.Chlorine Table salt, seafoods, and animal productsRegulates osmotic pressure. Aconstituent of gastric acid.Sulphur Protein foods Promotes hair and nail formationand growth. A constituent of allbody tissue.Copper Liver, kidney, nuts, dried legumes, some shellfish,and raisinsAids in the use of iron in hemoglo-bin synthesis.Zinc Meat, liver, eggs, seafood (especially oysters),milk, and whole-grain productsRegulates growth, taste acuity,and appetite. A constituent ofenzymes.Table 9–1.—Mineral Elements in Nutrition
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