Macrominerals. Chloride. Potassium. Calcium. Hungry for more? Explore Healthy Living at plantsforhumanhealth.ncsu.edu. Sulfur. Phosphorus.

Transcription

1 acrominerals Cl Chloride eaweed, tomato, le,uce, celery, olives K Creates stomach acid and maintains proper fluid balance by ac:ng as an electrolyte. Potassium Banana, papaya, prune, mango, raisins, kiwi, avocado, spinach, almonds, cantaloupe, honeydew melon, lima beans Ca Electrolyte fluid balance. uscle contrac:on. Cri:cal in maintaining heart beat. Helps maintain cell integrity. g vocado, spinach, wiss chard, nuts, pumpkin seeds, black beans, black- eyed peas Helps with bone forma:on. akes protein. Helps to soothe muscles aler contrac:ons. Immune system support. Cri:cal to cell func:ons. ssists more than 300 enzymes in func:on. cts in cells of all sol :ssues. P Phosphorus Pumpkin seeds, salmon, Brazil nuts, beans, len:ls Helps build bone and teeth. Helps maintain acid- base balance of cellular fluids. Part of DN and RN of every cell. Growth and renewal of :ssues. ssists enzymes and vitamins in extrac:ng energy from nutrients. Collard greens, broccoli, kale, bok choy, figs, black- eyed peas Builds bone and teeth. Relaxes muscles. Nerve func:on. Blood cloing. Blood pressure regula:on. upport immune system func:on. Nerve transmission. c:vates cellular enzymes. llows secre:on of hormones, diges:ve enzymes, and neurotransmi,ers. Hungry for more? Explore Healthy Living at plantsforhumanhealth.ncsu.edu agnesium Calcium ulfur Cabbage, broccoli, onion, garlic, leeks, Brussel sprouts akes protein molecules and is found in muscle, skin and bone. Essen:al for conver:ng carbohydrates into energy. Needed for proper insulin func:on.

2 ICRO Chromium Cr Broccoli, barley, oats, green beans, tomato Cu Works with insulin to help regulate blood sugar levels and releases energy from glucose. Iodine I eaweed, cranberries, strawberries, navy beans o Len?ls, lima beans, kidney beans, black beans, beets, pecans, peas, ar?chokes, garlic Required to trigger enzymes for the synthesis of amino acids and metabolism. Necessary for sulfur balance Copper Leafy greens, spinach, wiss chard, asparagus, summer squash, nuts F Fe Iron pinach, raisins, apricots, black beans, navy beans, wiss chard n Every living cell of a plant or animal contains iron. ids in red blood cell forma?on. Helps carry oxygen. Energy metabolism. Vitamin C will increase the absorp?on of iron. e elenium Brazil nuts, shitake mushrooms, broccoli, sunflower seeds Present in all body?ssue except for fat. cts as a precursor too an?oxidants. upports healthy immune system func?on and thyroid func?on. Helps to ac?vate thyroid hormone and is involved in energy metabolism. Fluoride Grapes, avocado, carrots Promotes remineraliza?on and reduces plaque acidity. Needed for iron metabolism. Enzyme forma?on. Helps form hemoglobin and collagen. Part of the thyroid hormone thyroxin. Regulates growth & development. upports energy metabolism. olybdenum minerals anganese pinach, garbanzo beans, pineapple, hazelnuts, pine nuts, pecans, pumpkin seeds ssociated with bone produc?on. Helps maintain skin integrity and collagen. ids in blood sugar control. Zn Zinc esame seeds, pumpkin seeds, len?ls, garbanzo beans, cashews Enzyme and protein forma?on. Gene?c material. Involved in wound healing. upports immune system func?on. ssists pancreas in diges?ve func?ons. etabolizes carbohydrates, protein and fat. Involved in growth, fetal development and behavior learning. Hungry for more? Explore Healthy Living at plantsforhumanhealth.ncsu.edu

3

4

5 Phytoactive Compounds for Human Health Compound Defini,on Natural2ources Health2Benefits P I G EN nthocyanins Water.soluble2pigments2that2 appear2red,2purple2or2blue.2 nthocyanins2belong2to2a2parent2 class2of2molecules2called2 flavonoids.2 sparagus2 Blackberries2 Black2beans2 Black2currant2 Blueberries2 Cherries2 Cranberries2 Eggplant 2 Elderberry2 Grapes2&2wines2 Kidney2beans2 aqui2berries2 Pomegranates2 Plums2 Red2cabbage2 trawberries2 ni.inflammatory2and2ani. carcinogenic2properies,2 cardiovascular2disease2prevenion,2 obesity2control,2diabetes2alleviaion2 properies,2anioxidant2properies T Carotenoids Fat.soluble2pigments2that2are2 mainly2orange,2yellow,2or2red.2 Carotenoids2include2lutein,2 lycopene,2alpha.2and2beta. carotene,2 utumn2olive2 Corn2 Cantaloupe2 Carrots2 Guava2 Leafy2greens Papaya2 Red2Grapefruit2 Tomato2 Watermelon2 Winter2quash Decreased2risk2of2certain2cancers2 and2eye2disease,2due2to2their2role2 as2anioxidants.2kin2protecion,2 bone2health,2cardiovascular2disease2 and2prostate2cancer2prevenion Vitamin2 Vitamin22is2a2group2of2compounds2 including2reinol,2and2several2 provitamin22carotenoids,2such2as2 beta.carotene,2which2can2be2 converted2to2vitamin22through2 normal2metabolic2processes. Cantaloupe22 Carrots2 Fish.liver2oils2 Kale2 Leafy2greens Red2peppers2 weet2potatoes2 Winter2quash Plays2a2vital2role2in2cell2growth,2a2 robust2immune2system2and2healthy2 vision V IT IN Vitamin2C Vitamin2C2is2an2essenIal2nutrient2 for2humans,2being2required2for2at2 least2eight2enzymaic2reacions2in2 the2body.2enion2ascorbic2acid? Broccoli2 Kale2 Oranges Papaya2 Peppers2 Pineapple2 trawberries2 Watermelon Necessary2for2the2formaIon2of2 collagen,2issue2that2helps2to2hold2 cells2together.2essenial2for2healthy2 bones,2teeth,2gums,2and2blood2 vessels.2ids2the2body2in2iron2 absorpion2and2wound2healing,2 contributes2to2brain2funcion Vitamin2E Vitamin2E,2a2fat.soluble2 anioxidant,2refers2to2a2group2of2102 similar2compounds. vocado2 Broccoli2 Leafy2greens2 Locuma2Nut Nuts2&2seeds2 Quinoa2 Tomatoes2 Walnut cts2as2an2anioxidant2to2help2fight2 the2signs2of2aging,2protect2skin2from2 sun2damage,2and2even2potenially2 lower2skin2cancer2risks Vitamin2K 2group2of2fat.soluble2compounds2 that2the2body2needs2for2protein2 binding2of2calcium2ions sparagus2 vocado2 Blueberries2 Cabbage Leafy2greens2 Okra2 Prunes EssenIal2for2bone2health2and2blood2 coagulaion IN O, C I D rginine Citrulline One2of2the2202common2amino2 acids,2it2can2be2synthesized2from2 citrulline2in2the2human2body Non.essenIal2amino2acid2is2a2 byproduct2from2the2producion2of2 arginine. Chickpeas2 Nuts2&2seeds2 Oats Legumes2 Edamame Peas2 Peanuts2 oybeans2 eaweed2 Watermelon Cell2division,2wound2healing,2 removing2ammonia2as2waste,2 immune2funcion2and2hormonal2 regulaion Helps2lower2blood2pressure2in2 people2with2hypertension.2 Improves2blood2flow2and2glucose2 metabolism Explore Healthy Living at plantsforhumanhealth.ncsu.edu ubrey ast, Extension ssociate, Nutrition acmast@ncsu.edu