Nutrition

Front 1

Calcium (Major Minerals)

- DRI

- Functions

- Deficiency

- Food sources

Back 1

DRI:

1,000mg/day (19-50yr men and women; 51-70yr men);

1,200mg/day (51-70yr women; >70yr men and women)

Functions:

Mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting

Deficiency:

Stunted growth and weak bones in children; bone loss (osteoporosis) in adults

Food sources:

Sardines (with bones)沙丁鱼, milk, tofu, broccoli, cheddar cheese, turnip greens, waffle

Front 2

Phosphorus (M)

- Functions

- Deficiency

- Food sources

Back 2

Functions:

Mineralization of bones and teeth; part of phospholipids, important in genetic material, energy metabolism, and buffering system

Deficiency:

Muscular weakness, bone pain

Food Sources:

Cottage cheese, milk, navy beans, salmon, sirloin steak 牛背脊最鲜嫩的肉, sunflower seeds

Front 3

Magnesium (M)

- Functions

- Deficiency

- Food sources

Back 3

Functions:

Bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance, and immune function

Deficiency:

Weakness, confusion; if extreme, convulsion, uncontrollable muscle contractions, hallucinations, and difficulty in swallowing; in children, growth failure

Food Sources:

Spinach, black beans, soy milk, bran cereal, oysters, yogurt

Front 4

Sodium (M)

- Functions

- Deficiency

- Food sources

Back 4

Functions:

Maintains normal fluid balance and acid-base balance in the body; critical to nerve impulse transmission

Deficiency:

Muscle cramps, mental apathy, loss of appetite

Food sources:

Salt, soy sauce, seasoning mixes, processed foods, condiments 调味品, fast foods

Front 5

Potassium (M)

- Functions

- Deficiency

- Food sources

Back 5

Functions:

Maintain normal fluid and electrolyte balance; facilitates chemical reactions; supports cell integrity; assists in nerve functioning and muscle contraction

Deficiency:

Muscle weakness, paralysis 麻痹, confusion

Food sources:

Orange juice, banana, lima beans, salmon, baked potato, honeydew melon, avocado

Front 6

Chloride (M)

- Functions

- Deficiency

- Food sources

Back 6

Functions:

Helps digestion in the stomach; helps maintain normal fluid and electrolyte balance

Deficiency:

Growth failure in children; muscle cramps, mental apathy 冷漠, loss of appetite; can cause death (uncommon)

Food sources:

Salt, soy sauce; moderate quantities in whole, unprocessed foods, large amounts in processed foods加工食品

Front 7

Sulfate (M)

- Functions

- Deficiency

- Food sources

Back 7

Functions:

Synthesize sulfur-containing body compounds; stabilizes protein shape by forming sulfur-sulfur bridges

Deficiency:

None known; protein deficiency would occur first

Food Sources:

Al protein-containing foods

Front 8

Iron (Trace Mineral)

- DRI

- Functions

- Deficiency

- Food sources

Back 8

DRI:

Men: 8mg/day

Women (19-50yr): 18mg/day

Women (>50yr): 8mg/day

Functions:

Carries oxygen as part of haemoglobin in blood or myoglobin in muscles; required for cellular energy metabolism

Deficiency:

Anemia: weakness, fatigue, headaches; impaired mental and physical work performance; impaired immunity; pale skin, nailbeds, and mucous membranes; concave nails; chills; pica 异食症 吃非食物的东西

Food Sources:

Clams 蛤蜊, beef steak, navy beans, black beans, enriched cereal, spinach, swiss chard, beef liver

Front 9

Iodine (T)

- Functions

- Deficiency

- Food sources

Back 9

Functions:

Helps to regulate growth, development, and metabolic rate as a component of the thyroid hormone

Deficiency:

Goiter 大脖子病, cretinism 呆小症

Food source:

Iodised salt, seafood, bread, plants grown in most parts of the country and animals fed those plants

Front 10

Zinc (T)

- Functions

- Deficiency

- Food sources

Back 10

Functions:

Activates many enzymes; associated with hormones; synthesis of genetic material and proteins, transport of vitamin A, taste perception, wound healing, reproduction

Deficiency:

Growth retardation 生长迟缓, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions 损害, loss of appetite

Food sources:

Oysters, beef steak, yogurt, shrimp, enriched cereal, pork chop

Front 11

Selenium (T)

- Functions

- Deficiency

- Food sources

Back 11

Functions:

Assists a group of enzymes that defend against oxidation

Deficiency:

Predisposition倾向 to a form of heart disease characterised by fibrous cardiac tissue (uncommon)

Food sources:

Seafoods, organ meats, other meats, whole grains, and vegetables depending on soil content

Front 12

Fluoride (T)

- Functions

- Deficiency

- Food sources

Back 12

Functions:

Helps form bones and teeth; confers 给予decay resistance on teeth

Deficiency:

Susceptibility 易感性 to tooth decay

Food sources:

Drinking water if fluoride-containing or fluoridated, tea, seafood

Front 13

Chromium (T)

- Functions

- Deficiency

- Food sources

Back 13

Functions:

Associated with insulin; needed for energy release from glucose

Deficiency:

Abnormal glucose metabolism

Food sources:

Meat, unrefined grains, vegetable oils

Front 14

Copper (T)

- Functions

- Deficiency

- Food sources

Back 14

Functions:

Helps form hemoglobin and collagen; part of several enzymes

Deficiency:

Anemia; bone abnormalities

Food sources:

Organ meats, seafood, nuts, seeds, whole grains, drinking water