Creative Cooking Tips- Major Nutrients

Cooking Tips - Major Nutrients:
Functions & Food Sources

Proteins:

Essential for building body tissues

Help balance alkali-acid in body

Help in disease Resistance

Furnish energy

Cheese, Eggs, Fish, Legumes, Meats (lean and organ), Milk, Peanuts, Poultry, Soybeans, Wheat germ, Whole grain cereals, Yeast.

Fats:

Furnish energy: as body fat they are an energy reserve

Act as insulators against heat loss and for body tissues

Help in metabolism of other foods

Help in utilization of vitamins

Butter, Cheese, Cream, Egg Yolk, Lard, Margarine, meats (fat), Nuts, Oils (edible), Salad dressing, Shortening, Soybeans.

Carbohydrates:

Essential for energy and work

Essential for body warmth

Help in metabolism of other foods

Aid digestive tract by adding bulk

Bananas, Bread, Candy, Cereals, Fruits (dried), Honey, Macaroni, Potatoes, Preserves, Sugar, Vegetables (starchy).

Calcium:

Essential for development of strong bones and teeth

Essential for maintaining functions of nerves, muscles and heart

Essential for blood clotting

Essential for nursing

Almonds, Beans, Bread, Broccoli, Cabbage, Carrots, Cauliflower, Cheese, Collards, Egg yolk, Figs (dried), Ice Cream, Kale, Milk, Molasses, Mustard Greens, Nuts, Oranges, Peas, Salad Greens, Salmon, Sardines, Scallops, Shrimp, Soybeans, Soy flour, Strawberries, Sugar (brown), Tofu, Turnips, Yogurt (low fat)

Phosphorus:

Essential for development of strong bones and sound teeth

Essential for good development and functioning of all body cells

Help in formation and function of several important enzymes

Helps balance alkali-acid in body

Bread, Cantaloupe, Cheese, Corn, Egg Yolk, Fish, Grapefruit, Ice Cream, Legumes, Meats (lean and organ), Milk, Oatmeal, Potatoes, Poultry, Shellfish, Soybeans, Whole grains.

Iron:

Essential for the production of hemoglobin and red blood cells

Essential for functioning of all body cells

Essential for the respiration of tissues and the transportation of oxygen

Almonds, Apricots (dried), Bananas, Beets, Bread, Broccoli, Brussels sprouts, Cashews, Cod, Crab, Dates, Egg yolks, Endive, Fish, Haddock, Legumes, Lima Beans, Liver, Lobster, Meats (lean), Molasses, Peanuts, Peas, Pistachios, Potatoes, Poultry, Prunes, Raisins, Scallops, Sesame seeds, Shellfish, Soybeans, Spinach, Sunflower Seeds, Swiss Chard, Tuna, Vegetables (green and leafy), Whole grains.

Iodine:

Promotes normal growth

Essential for the regulation of thyroid and basal metabolism

Cod-liver oil, Fish (salt water), Iodized salt, Sea Foods.

Vitamin A:

Promotes growth in general

Contributes to normal formation of bones and teeth

Helps maintain disease resistance by keeping mucous membranes in good condition

Essential for ability to see in dim light

Asparagus, Beans (green), Butter or margarine, Carrots, Cheese (cheddar), Corn (yellow), Cream, Egg Yolks, Kidneys, Liver, Milk (whole), Peaches, Peas, Peppers, Prunes, Squash (yellow), Sweet potatoes, Tomatoes

Vitamin B1 (Thiamin):

Promotes normal growth

Promotes good muscle tone of the digestive tract, necessary for normal digestion and elimination

Essential for normal utilization of carbohydrates for energy

Promotes good appetite

Helps maintain healthy nerve structure and normal nerve function

Beef, Bread (enriched white and whole wheat), Brewer's yeast, Brown rice, Chard, Chicken, Chick peas, Corn, Egg yolk, Fish, Kale, Kidneys, Lamb, Legumes, Liver, Milk, Nuts, Oysters, Peanuts, Pork, Potatoes, Prunes, Rye flour, Salmon, Soy beans, Sunflower seeds, Swiss cheese, Turnip greens, Variety meats, Veal, Wheat germ Whole, Wheat flour, Yeast.

Vitamin B2 (Riboflavin):

Promotes mental and physical growth and development

Essential for respiration of body cells

Necessary for normal skin tone and vision

Promotes well-being and vitality

Asparagus, Beef, Bread (enriched and whole wheat), Brewer's yeast, Brown rice, Cheese, Chicken, Chic peas, Corn, Eggs, Fish, Greens, Ice cream, Legumes, Liver, Meats (lean and organ), Milk, Nuts, Oysters, Peanuts, Peppers, Prunes, Rye flour, Salmon, Soybeans, Sunflower seeds, Tomatoes, Wheat germ, Whole grains, Whole wheat flour, Yeast.

Niacin:

Essential for maintaining health of skin and tongue

Helps maintain normal function of gastro-intestinal tract

Contributes to the proper functioning of nervous system

Beef, Bread (enriched and whole wheat), Brewer's yeast, Brown rice, Buttermilk, Chicken, Chic peas, Fish, Greens, Legumes, Liver, Meats, Oysters, Peaches, Peanuts, Peanut Butter, Potatoes, Rice, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat, Wheat germ, Whole wheat flour, Yeast.

Vitamin B 6 (Pyridoxine):

Essential for growth

Essential for health of skin

Aids in proper functioning of muscles and nervous system

Helps prevent anemia

Beef, Brewer's yeast, Brown rice, Chicken, Chic peas, Fish, Liver, Meats (lean and organ), Milk, Peanuts, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat germ, Whole-grain cereals, Whole wheat flour

Vitamin B 12:

Promotes blood regeneration

Helps prevent pernicious anemia

Beef, liver, Brewer's yeast, Brown rice, Cheese, Chicken, Chic peas, Eggs, Kidney, Liver, Meats, Milk, Peanuts, Rye flour, Salmon, Soybeans, Sunflower seeds, Wheat germ, Whole wheat flour

Vitamin C (Ascorbic Acid):

Essential for normal growth

Maintains strong bones and walls of blood vessels

Promotes good teeth structure, soundness of jawbones and gums

Increases ability to resist infections

Essential for tissue respiration

Helps prevent scurvy

Banana, Beans (green), Blackberries, Blueberries, Broccoli, Brussels Sprouts, Cabbage (raw), Cantaloupe, Cauliflower, Cherries, Grapefruit, Green peppers, Greens, Guava, Kiwi Fruit, Lemons, Liver, Mung bean sprouts, Oranges, Papaya, Peas, Peppers, Pineapples, Potatoes, Raspberries, Snap beans, Spinach, Strawberries, Tangerine, Tomato juice, Tomatoes, Turnips, Watermelon

Vitamin D:

Essential for development of sound teeth, strong straight bones

Aids in regulating utilization of calcium and phosphorus

Helps prevent rickets

Butter, Cod-liver oil, Egg yolk, Enriched bread and cereals, Fat fish, Halibut, Herring, Liver, Mackerel, Milk or cream with Vitamin D, Salmon, Sardines, Tuna

Vitamin E:

Essential for growth and normal reproduction

Presumed essential to cell nuclei

Essential for functioning of glands

Helps prevent sterility

Almonds, Egg yolk, Hazelnuts, Legumes, Lobster, Nuts, Oil (peanut, corn, safflower, seed-germ, soybean), Peanuts, Pecans, Pork liver, Salmon, Sunflower seeds, Tomatoes, Vegetables (green and leafy), Wheat germ

Vitamin K:

Promotes normal blood clotting

Cauliflower, Egg yolk, Liver, Soybean oil, Vegetables (green and leafy)

Sodium:

Preserves water balance in body

Eggs, Fish, Meat, Olives, Poultry, Salt

Potassium:

Keep nerves and muscles healthy

Helps to maintain fluid balance

Apricots, Avocado, Banana, Beef liver, Broccoli, Buttermilk, Cereals, Cantaloupe, Chicken, Cod, Fish, Flounder, Fruits, Haddock, Lamb, Meat, Orange, Perch, Pork, Potato, Raisins, Salmon, Sardines, Skim milk, Squash (winter), Sweet potato, Tomato, Tuna, Turkey, Whole milk

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