Section outline

  • Oranges, lemons, and limes. Why are the important?
    ::橙子、柠檬和石灰 为什么重要?

    Citrus fruits are more than just a good source of vitamin C. Citrus fruits also contain an impressive list of other essential nutrients including (sugars and fiber), potassium, folate, calcium , thiamin, niacin, vitamin B 6 , phosphorus, magnesium, copper, riboflavin, pantothenic acid, and a variety of phytochemicals. In addition, citrus contains no fat or sodium and no cholesterol.
    ::柑橘水果不仅仅是维生素C的良好来源。 柑橘水果还包含令人印象深刻的其他基本营养物清单,包括(糖和纤维)、钾、叶酸、钙、硫min、尼亚青、维生素B6、磷、镁、铜、、、、泛硫酸和各种植物化学物质。 此外,柑橘不含脂肪或钠,也不含胆固醇。

    Vitamins and Minerals
    ::维生素和矿物

    Unlike the major macronutrients , micronutrients—including vitamins and minerals—do not provide energy . Nonetheless, adequate amounts of micronutrients are essential for good health. The needed amounts generally can be met with . However, many people do not eat enough of the right foods to meet their requirements. They may need vitamin or mineral supplements to increase their intake of micronutrients.
    ::与主要的宏观营养素不同,微量营养素——包括维生素和矿物质——不能提供能源,然而,足够的微量营养素对于健康是必不可少的,一般可以满足需要的数量,但是,许多人没有吃足够的适当食物来满足其需要,他们可能需要维生素或矿物质补充剂来增加微量营养素的摄入量。

    Vitamins
    ::维生素

    Vitamins are that are needed by the body to function properly. There are 13 vitamins that humans need. They are described in  Table , which also includes recommended daily vitamin intakes for teens.
    ::人体需要维生素才能正常工作,人类需要13种维生素,如表3所示,其中还包括建议的青少年每日维生素摄入量。

    Vitamins play many roles in good health, ranging from helping maintain to helping form red blood cells . Many vitamins are components of . For example, vitamin K is a component of enzymes involved in clotting. Several vitamins, including vitamins C and E, act as antioxidants. An antioxidant is a compound that neutralizes chemicals called free radicals. Free radicals are produced naturally during cellular activities and may cause some types of . Neutralizing free radicals makes them harmless.
    ::维生素在健康方面发挥着许多作用,从帮助维持到帮助形成红细胞,许多维生素是......的成分。例如,维生素K是凝血酶的一部分。包括维生素C和E在内的多种维生素作为抗氧化剂。抗氧化剂是一种消除被称为自由基的化学物质的化合物。在细胞活动期间自然生产自由基,并可能导致某些类型的自由基。消除自由基使其无害。

    Some vitamins, including vitamin B 6 , are produced by that normally live in the intestines, where they help digest food . Vitamin D is synthesized in the skin when it is exposed to UV radiation in sunlight. Most other vitamins must be obtained from foods because the body is unable to synthesize them. Good food sources of vitamins are listed in  Table  .They include whole grains, vegetables, fruits, milk, and nuts.
    ::有些维生素,包括维生素B6,是由那些通常生活在肠道中的人生产的,他们在那里帮助消化食物;在阳光下接触紫外线辐射时,在皮肤中合成维生素D;由于身体无法合成,大多数其他维生素必须从食物中获取;维生素的良好食物来源列于表......包括整粒谷物、蔬菜、水果、牛奶和坚果。

    Consuming inadequate amounts of vitamins can cause deficiency diseases. For example, consuming inadequate amounts of vitamin D causes soft . In children this is called rickets . It can cause permanent bone deformities. Consuming too much of some vitamins can also be dangerous. Overdoses of vitamins can cause problems ranging from diarrhea to birth defects and even death.
    ::消费不足的维他命可能导致缺乏营养的疾病,例如,消费不足的维他命D导致软性。在儿童中,这被称为,可能造成永久性骨质畸形。摄入过多的维他命也可能是危险的。过多的维他命可能造成问题,从腹泻到出生缺陷甚至死亡。

    Vitamins are either fat-soluble or water-soluble. This determines whether they can accumulate in the body and lead to overdoses.
    ::维生素要么是脂肪溶解的,要么是水溶解的,这决定它们是否能够在体内累积,导致剂量过大。

    • Vitamins A, D, E, and K are fat soluble. Excess intakes of these vitamins are stored in fatty tissues of the body. Because they are stored in the body, they can build up to toxic levels, especially if they are taken improperly in supplements.
      ::维生素A、D、E和K是脂肪溶解的。这些维他命的过多摄入被储存在身体的脂肪组织中。由于这些维他命储存在体内,它们可能达到毒性水平,特别是当它们被不当的添加剂中时。
    • Vitamin C and all the B vitamins are soluble. Excess amounts of these vitamins are excreted in the urine , so they are unlikely to reach toxic levels in the body.
      ::维生素C和所有B维他命都是可以溶解的,这些维他命中过多的维他命在尿液中排出,因此它们不太可能在身体中达到毒性水平。
    Vitamins
    Vitamin (Chemical Name) Functions in the Body Good Food Sources Recommended Daily Intakes f or Ages 14–18 yr
    Vitamin A
    (Retinoids)
    		Needed for good vision, , and fetal . Carrots, spinach, milk, and eggs .
    Males: 900 μg
    Females: 700 μg
    Vitamin B 1
    (Thiamine)
    		Helps break down macronutrients and is essential for proper functioning of nerves . Whole wheat, peas, beans, , peanuts, and meats.
    Males: 1.2 mg
    Females: 1.0 mg
    Vitamin B 2
    (Riboflavin)
    		Helps the body process amino acids and fats and acts as an antioxidant. Milk, liver , green leafy vegetables, almonds, and soybeans.
    Males: 1.3 mg
    Females: 1.0 mg
    Vitamin B 3
    (Niacin)
    		Helps release energy from macronutrients and is needed for healthy skin and nerves. Beets, beef liver, pork, turkey, fish, sunflower seeds , and peanuts.
    Males: 16 mg
    Females: 14 mg
    Vitamin B 5 ,
    (Pantothenic Acid)
    		Helps form critical enzymes for synthesis of macronutrients. Whole grains, legumes, eggs, and meat.
    Males: 5 mg*
    Females: 5mg*
    Vitamin B 6
    (Pyridoxine)
    		Forms enzymes needed for amino acid synthesis and energy storage. Cereals, yeast, liver, fish, avocadoes, nuts, and green beans.
    Males: 1.3 mg
    Females: 1.2 mg
    Vitamin B 7
    (Biotin)
    		Enables synthesis of fatty acids , helps store energy, and keeps level of blood sugar stable. None.
    Males: 25 μg*
    Females: 25 μg*
    Vitamin B 9
    (Folate)
    		Needed to make red blood cells. Liver, green leafy vegetables, dried beans, and peas.
    Males: 400 μg
    Females: 400 μg
    Vitamin B 12
    (Cyanocobalamin)
    		Needed for normal functioning of the and the formation of blood. Meat, liver, milk, shellfish, and eggs.
    Males: 2.4 μg
    Females: 2.4 μg
    Vitamin C
    (Ascorbic Acid)
    		Needed to make many biological chemicals and acts as an antioxidant. Citrus fruits such as oranges, red peppers, broccoli, and kiwi.
    Males: 75 mg
    Females: 65 mg
    Vitamin D
    (Ergocalciferol and Cholecalciferol)
    		Helps maintain blood levels of calcium and is needed for healthy bones and teeth. Salmon, tuna, eggs, and mushrooms .
    Males: 5 μg
    Females: 5 μg
    Vitamin E
    (Tocopherol)

    Acts as an antioxidant and protects from LDL cholesterol damage.
    ::作为抗氧化剂,防止LDL胆固醇损伤。

    		Vegetable oils, nuts, green leafy vegetables, whole grains, and fish.
    Males: 15 mg
    Females: 15 mg
    Vitamin K
    (Naphthoquinone)
    		Helps transport calcium and helps blood clot. Kale, spinach, Brussels sprouts, milk, eggs, and soy products.
    Males: 75 μg*
    Females: 75 μg*
    • Recommended daily intakes are not established; figures given are adequate daily intakes.
      ::推荐的每日摄入量没有确定;所提供的数字是适当的每日摄入量。

    Minerals
    ::矿物

    Dietary minerals are chemical elements that are essential for body processes. Minerals are inorganic, meaning they do not contain carbon. Minerals needed by humans in relatively large amounts (greater than 200 mg/day) are listed in Table . Minerals not listed in the table are called trace minerals because they are needed in very small amounts. Trace minerals include chromium, iodine, iron, molybdenum, selenium, and zinc.
    ::矿物无机,即不含碳; 人类需要的矿物数量相对较大(大于200毫克/天),列在表内。 表中未列出的矿物称为痕量矿物,因为需要的矿物非常少。 痕量矿物包括铬、碘、铁、、和锌。

    Minerals

    Mineral Name (Symbol)
    ::矿物名称 (符号)

    		Functions in the Body Good Food Sources Recommended Daily Intakes (mg) for Ages 14–18 yr
    Calcium
    (Ca)
    		Needed for nerve and muscle action, builds bone and teeth, and helps blood clot. Milk, soy milk, green leafy vegetables, and sardines.
    Males: 1300*
    Females: 1300*
    Chloride
    (Cl)
    		Helps maintain water and pH balances and helps form stomach acid. Table salt and most processed foods.
    Males: 2300*
    Females: 2300*
    Magnesium
    (Mg)
    		Needed to form several enzymes. Whole grains, green leafy vegetables, nuts, and seeds.
    Males: 410
    Females: 360
    Phosphorus
    (P)
    		Component of bones, teeth, , and other important molecules in the body. Meat, poultry, and whole grains.
    Males: 1250
    Females: 1250
    Potassium
    (K)
    		Needed for muscle and nerve function and helps maintain salt-water balance in body fluids. Meats, grains, orange juice, potatoes, and bananas.
    Males: 4700*
    Females: 4700*
    Sodium
    (Na)
    		Needed for muscle and nerve function and helps maintain salt-water balance in body fluids. Table salt and most processed foods.
    Males: 1500*
    Females: 1500*
    Sulfur
    (S)
    		Necessary component of many . Whole grains, meats, seafood, and eggs.
    Males: 1300*
    Females: 1300*
    • Recommended daily intakes are not established; figures given are adequate daily intakes.
      ::推荐的每日摄入量没有确定;所提供的数字是适当的每日摄入量。

    Minerals play many important roles in the body. Most are found in the blood and cytoplasm of , where they control basic functions. For example, calcium and potassium regulate nerve and muscle activity. Several minerals, including zinc, are components of enzymes. Other minerals, including calcium, form the bulk of teeth and bones.
    ::矿物在人体中起着许多重要的作用,大多数在血液和细胞顶板中发现,它们控制基本功能,例如,钙和钾调节神经和肌肉活动,包括锌在内的若干矿物是酶的组成部分,其他矿物,包括钙,构成牙齿和骨头的大块。

    Minerals cannot be synthesized by the body. Good food sources of minerals are listed in  Table . They include dairy products, green leafy vegetables, and legumes. Mineral deficiencies are uncommon, but inadequate intakes of a few minerals may lead to health problems. For example, an inadequate intake of calcium may contribute to osteoporosis, a disease in which bones become brittle and break easily.
    ::矿物不能由身体合成,矿物的良好食物来源列于表......,其中包括奶制品、绿叶蔬菜和豆类。 矿物的不足并不常见,但少量矿物的摄入不足可能导致健康问题。 例如,摄入的钙不足可能导致骨质疏松,骨骼容易腐烂和破碎。

    Some minerals may be toxic in excess, but overdoses of most minerals are uncommon. Overdoses are more likely when mineral supplements are taken. Salt (sodium chloride) is added to many foods, so the intake of sodium may be too high in many people. Too much sodium in the diet can cause high in some individuals.
    ::有些矿物可能有毒过量,但多数矿物的过量是少见的,在使用矿物补充剂时,过量的可能性更大。盐(氯化钠)添加到许多食物中,因此在许多人中,钠的摄入量可能过高。饮食中太多的钠可能会在一些人中造成高含量。

    Other Micronutrients
    ::其他微营养素

    Recently, new micronutrients called phytochemicals have been found in plants. They occur primarily in colorful fruits and vegetables like those shown in  Figure . Thousands of phytochemicals have been discovered, and some have already been shown to lower the risk of certain diseases. For example, the phytochemical lutein helps reduce the risk of macular degeneration, an eye disease that leads to blindness. Lutein is found in many yellow and orange fruits and vegetables. Several phytochemicals, including some found in berries, have proven to be powerful antioxidants.
    ::最近,在植物中发现了称为植物化学物的新微量营养素,主要出现在像图所示的多彩水果和蔬菜中。发现了数千种植物化学物,其中一些已经证明降低了某些疾病的风险。例如,植物化学润滑油有助于降低导致失明的眼部疾病,即肌肉退化的风险。许多黄橙水果和蔬菜中都发现了Lutein。一些植物化学物,包括一些在浆果中发现的植物化学物,已证明是强大的抗氧化剂。

    Good sources of phytochemicals.

    Good sources of phytochemicals.
    ::植物化学的好来源。

    Summary
    ::摘要

    • Vitamins play many roles in good health, ranging from helping maintain vision to helping form red blood cells. Many vitamins are components of enzymes.
      ::维生素在健康方面发挥着许多作用,从帮助保持视力到帮助形成红细胞,许多维生素是酶的组成部分。
    • Good food sources of vitamins include whole grains, vegetables, fruits, milk, and nuts.
      ::维生素的良好食物来源包括整粒谷物、蔬菜、水果、牛奶和坚果。
    • Vitamins A, D, E, and K are fat soluble, whereas Vitamin C and all the B vitamins are water soluble.
      ::维生素A、D、E和K是脂肪溶解的,而维生素C和所有B维生素都是水溶解的。
    • Dietary minerals are chemical elements that are essential for body processes. Minerals are inorganic, meaning they do not contain carbon.
      ::饮食矿物是身体过程所必需的化学元素,矿物是无机的,意味着它们不含碳。

    Review
    ::回顾

    1. How many vitamins does a human need?
      ::人类需要多少维他命?
    2. What are antioxidants? Which vitamins act as antioxidants?
      ::什么是抗氧化剂?什么维他命作为抗氧化剂?
    3. What is the danger of having too much fat soluble vitamins?
      ::太多脂肪可溶性维他命的危险是什么?
    4. What are trace minerals?
      ::什么是追踪矿物?
    5. Can minerals be synthesized by the body?
      ::矿物质能否由尸体合成?