332 Chapter 13 Nutrition Copyright Goodheart-Willcox Co., Inc. Nutrient Function Sources Thiamin Helps promote normal appetite and digestion. Forms parts of the coenzymes needed for the breakdown of carbohydrates. Helps keep nervous system healthy and prevents irritability. Helps body release energy from food. Pork, other meats, poultry, fish, eggs, enriched or whole- grain breads and cereals, dried beans, brewer’s yeast Riboflavin Helps cells use oxygen. Helps keep skin, tongue, and lips normal. Helps prevent scaly, greasy areas around the mouth and nose. Forms part of the coenzymes needed for the breakdown of carbohydrates. Milk, all kinds of cheese, yogurt, liver, other meats, fish, poultry, eggs, dark green leafy vegetables Niacin Helps keep nervous system healthy. Helps keep skin, mouth, tongue, and digestive tract healthy. Helps cells use other nutrients. Meat, fish, poultry, milk, enriched or whole-grain breads and cereals, peanuts, peanut butter, dried beans and peas Folic Acid Helps the body make all new cells. Protects unborn babies from damage to the brain and spinal cord. Fresh fruits and vegetables, enriched and whole-grain breads and cereals Vitamin B 12 Helps the body make red blood cells. Protects nerves. Meat, fish, poultry, eggs, dairy products, fortified soy milk Vitamin C Is needed for healthy gums and tissues. Helps heal wounds and broken bones. Helps body fight infection. Helps hold body cells together. Citrus fruits, strawberries, cantaloupe, broccoli, green peppers, raw cabbage, tomatoes, green leafy vegetables, potatoes, sweet potatoes Water Is a basic part of blood and tissue fluid. Helps carry nutrients to cells. Helps carry waste products from cells. Helps control body temperature. Water, beverages, soups, most foods Dietary Reference Intakes To help you determine your daily nutrient needs, the Recommended Dietary Allowances (RDAs) were established in 1941. The Food and Nutrition Board of the National Academy of Sciences issues the RDAs. From time to time, the RDAs are revised to refl ect the latest nutrition fi ndings. The RDAs are one of the fi ve references called Dietary Reference Intakes (DRIs). The other four references in the DRIs are the estimated average requirements (EARs), chronic disease risk reduction intake (CDRR),