Nutrients/Vitamins why they are important (FOODS)

Nutrients/Vitamins why they are important (FOODS)
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  • Vitamins and why they are important 
  • Vitamins are chemical mixtures found in many types of foods. Vitamins don't provide energy themselves. Instead, vitamins are helping the other nutrients in your body. Without vitamins, your body can't work properly. There are 2 basic types of vitamins: fat-soluble and water-soluble
  • Fat-Soluble Vitamins: can only mix with fat. Your body stores any extra fat-soluble vitamins you eat in the liver. If the amount stored gets very high, it can harm your body. The fat-soluble vitamins are vitamins A, D, E, and K. Vitamin A helps bones, teeth, skin, and hair stay healthy, an example is dairy products like milk. Vitamin D  helps build strong bones and teeth, an example is egg yolk. Vitamin E helps form red blood cells, helps protect cells from damage by oxygen, an example is whole grain bread and cereals, or nuts and seeds. Vitamin K needed for normal blood clotting, an example of food is cauliflower. 
  • Water-Soluble Vitamins can mix only with water. Most can't be stored by the body, so be sure you eat foods containing these vitamins every day. The water-soluble vitamins include the B vitamins and vitamins C. Vitamin C helps build and maintain a healthy body helps fight infection and heal wounds-fruits and vegetables. Vitamin B helps the body get energy from carbohydrates and helps keep nerves and muscles healthy-Dry beans and peas. 
  • You need 700-900 micrograms of vitamin A per day. You need 25-100 micrograms of Vitamin D per day. You need 15 mg Vitamin E per day. You need 90 micrograms of Vitamin K per day. You need 65 to 90 Vitamin C per day. You need 2.4 Vitamin B per day. 
  • 1 cup brown basmati rice, Coarse salt, and ground pepper, 1 pound Napa cabbage (1/2 head), thinly sliced crosswise1 pound carrots, coarsely grated, 1/2 cup fresh mint leaves, 1/4 cup fresh lime juice, plus lime wedges for serving, 2 tablespoons grapeseed oil, l4 salmon filets (6 ounces each), 2 teaspoons curry powder
  • 1. In a large saucepan, bring 2 cups water to a boil; add rice. Season with salt and pepper, cover, and reduce heat to medium-low. Cook until tender, 30 to 35 minutes. 2. Meanwhile, in a large bowl, combine cabbage, carrots, mint, lime juice, and oil; season with salt and pepper. Toss. 3. Heat broiler with rack set 4 inches from heat. About 10 minutes before rice is done cooking, place salmon on a foil-lined rimmed baking sheet. Rub salmon with curry, and season with salt and pepper. Broil until just cooked through, 6 to 8 minutes. Fluff rice with a fork and serve alongside salad and salmon.
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