Transcript Vitamins Minerals and Water

Vitamins, Minerals & Water

Certain vitamins and minerals are needed
for the body to function.
◦ 13 vitamins
◦ 22 minerals
Vitamins
Some things about vitamins:
 They do not yield energy.
 They are found in the simplest form
 They do not require digestion
 Can assume different forms
 Some may be inactive, until needed
 Can be destroyed by various conditions
 Cure only diseases related to their deficiencies.
 Have different solubility’s which influence their
absorption, transport, storage and excretion
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Two types of vitamins
◦ Water-soluble
◦ Fat-soluble
Fat-Soluble vitamins
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Vitamin A, D, E and K
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Excess is stored in the liver and in body
fat
◦ It is possible to build up to a toxic level
Vitamin A (Retinol)
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Vitamin A:
◦ Promotes good vision
◦ Promotes healthy skin
◦ Helps with growth and maintenance of bones,
teeth, and cell structure
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Beta-carotene is converted into vitamin A
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RDA: 900 micrograms for males; 700
micrograms for females
Too much vitamin A
May turn your skin orange
 May cause fatigue, weakness, severe
headache, blurred vision, hair loss and
joint pain.
 Toxicity:
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◦ May cause severe liver or brain damage
◦ Birth defects
A vitamin Supplement
8000 I.U. = 2400mcg
1500mcg more than RDA!!
Too little vitamin A
May cause night blindness
 Lowered immune system
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Foods rich in vitamin A
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Only animal products
o Liver
o Fish
o Eggs
o Milk, butter and cheese
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Carotenoids
◦ Orange/Yellow fruits
and vegetables
 Cantaloupes, carrots,
sweet potatoes, winter
squash
◦ Leafy green vegetables
 Spinach, broccoli
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Vitamin D deficiency is on the rise…Why
do you think that is?- Write down in your
notes.
Vitamin D – “The Sunshine Vitamin”
Essential for building and maintaining
bones and teeth
 Responsible for absorption and utilization
of calcium
 Other health benefits:
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◦ May boost immune system
◦ May also help decrease certain cancers
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RDA: 5 micrograms until age 50
 10 micrograms until 70; 15 mcg 70+
Too little vitamin D
Vitamin D deficiency has been in the
news a lot lately.
 Deficiency may occur from:
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◦ Inadequate diet
 Vegetarianism, lactose intolerance, milk allergy
◦ Body unable to absorb needed vitamin D
◦ Limited exposure to sunlight
Vitamin D Deficiency
May lead to osteoporosis in
adults
 Rickets in developing children
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Too much vitamin D
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May result in an increase in blood calcium
levels causing calcium to accumulate in
soft tissues.
(Don’t waste you
money – you live in El
Paso. You’ll be OK!)
Getting vitamin D
Sun exposure for 10-15 minutes a day
(direct light)
 Foods:
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◦ Fortified milk
◦ Tuna
◦ Salmon
Vitamin E
Important to red blood cells, muscles and
other tissues
 Deficiency is rare
 Toxicity is rare
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◦ But Vitamin E acts as a blood thinner
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Foods:
◦ Vegetable oils, salad dressings, whole grain
cereals, green leafy vegetables, nuts, seeds,
peanut butter and wheat germ.
Vitamin K
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Important for blood clotting
◦ Also has a role for bone health
Mostly made in the intestines
 Deficiency is rare
 Toxicity is rare
 Foods:
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◦ Turnip greens, cauliflower, spinach, liver,
broccoli, kale and cabbage
Water-Soluble Vitamins
Vitamins Bs and C
 Eight B vitamins:
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Thiamin (B-1)
Riboflavin (B-2)
Niacin (B-3)
Pyridoxine (B-6)
Cobalamin (B-12)
Folic acid (B-9)
Pantothenic acid (B-5)
Biotin (B-7)
Thiamin or B-1
Helps to convert carbohydrates to energy
 Deficiency:
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◦ Fatigue, nausea, depression, nerve damage
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Foods:
◦ Pork, beef, liver, peas, seeds, legumes, wholegrain products, and oatmeal
Riboflavin or B-2
Key to metabolism and red blood cells
 Deficiency:
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◦ Dry, scaly skin
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Foods:
◦ Milk, yogurt, cheese, whole-grain breads, green
leafy vegetables, meat, and eggs
Niacin or B-3
Also involved with energy production
 Also helps with skin, nerves and digestive
system
 Deficiency:
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◦ Rare but causes: diarrhea, dermatitis, dementia
and death
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Foods:
◦ Meat, poultry, liver, eggs, brown rice, baked
potatoes, fish, milk, and whole-grain foods
Pyridoxine or B-6
Involved in chemical reactions of proteins
and amino acids
 Deficiency:
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◦ Skin changes, dementia, nervous system
disorders and anemia
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Foods:
◦ Lean meats, fish, legumes, green leafy
vegetables, raisins, corn, bananas, mangos
Cobalamin or B-12
Helps with nervous system, red blood
cells and DNA synthesis
 Deficiency:
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◦ Nervous system disorders and pernicious
anemia
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Foods:
◦ Only found in animal products
 Meat, fish, poultry, eggs, milk products and clams
Folic acid (Folacin, Folate, B-9)
Key role in red blood cell formation and
cell division
 Deficiency:
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◦ Anemia, digestive disorders
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Foods:
◦ Leafy, dark green vegetables
◦ Also found in liver, beans, peas, asparagus,
oranges, avocados
Pantothenic Acid (B-5) and Biotin
(B-7)
Help with metabolism and formation of
some hormones
 Deficiencies are rare
 Foods:
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◦ Almost any food, plant-based or animal-based
Vitamin C
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Important to immune system, bone health,
blood vessel health, cell structure and
absorption of iron
Deficiency:
◦ Rare
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Too much vitamin C
o Digestive issues
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Foods:
◦ Melons, berries, tomatoes, potatoes, broccoli,
fortified juices, kiwi, mangos, yellow peppers and
citrus fruits
Minerals
22 minerals are needed by the body
 Two categories:
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◦ Major
 Include calcium, chloride, magnesium, phosphorus,
potassium, sodium, and sulfur
◦ Trace
 Include iron, zinc, iodine, selenium, copper,
manganese, fluoride, chromium, molybdenum,
arsenic, nickel, silicon, boron and cobalt
Copy this only if you do not have your own table!!!!
Copy this only if you do not have your own table!!!!
Sodium
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What does sodium do for you?
◦ Helps maintain fluid balance
◦ Helps transmit nerve impulses
◦ Influences contraction and relaxation of
muscles
Sodium & Health
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Too much sodium
◦ Causes high blood pressure
◦ May lead to fluid retention
Sodium Savvy
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The human body requires about 500 mg
of sodium per day, while the average
American usually ingests between 2,3006,900 mg each day.
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It is recommended to stay in a range of
1,500 to 2,400 mg / day.
Where are you getting sodium?
www.mayoclinic.com
Sodium & Food
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On food labels:
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Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite
Reducing sodium in your diet
Eat more fresh foods
 Eat less processed foods
 Look for low-sodium products
 Limit the salt you add to foods
 Experiment with other seasonings
 Use salt substitutes with caution
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Calcium
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The most abundant mineral in your body
◦ 99% is stored in the bones
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Known for bone health
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How much do you need?
◦ Males 19-50 years old: 1,000 mg / day
◦ Females 19-50 years old: 1,000 mg / day
Calcium & Foods
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Dairy products, fortified juices, sardines
Food
Calcium
Yogurt, plain (low-fat)
Yogurt, flavored (low-fat)
1 cup - 415 mg
1 cup – 345 mg
Milk, skim
Milk, 1-2%
1 cup – 302 mg
1 cup – 300 mg
Cheese
1 slice- 293 mg
Ice cream
½ cup – 88 mg
Broccoli, cooked
½ cup – 68 mg
Salmon, canned
3 oz – 165 mg
Fortified orange juice
8 oz – 300 mg
Iron
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Iron deficiency is the most widespread
vitamin or mineral deficiency in the
world.
◦ 70% of your body’s iron is in your hemoglobin
◦ Too little iron = too little oxygen
Iron & Foods
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Heme iron:
◦ Found in animal products
 Red meats, liver, poultry and eggs
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Non-heme iron:
◦ Found in plant products
 Beans, nuts, seeds, dried fruits, fortified breads and
cereals
Iron supplements
Check with your doctor first.
 High risk groups:
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Strict vegetarians
Those who do not eat a balanced diet
Those who are over 60
Smokers and those who regularly drink
alcohol
◦ Chronic dieters
◦ Those who suffer from food allergies,
intolerances
Water

https://www.youtube.com/watch?v=goBm
kTL6rzc
Water
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Essential for life
◦ It is possible to live without food than
without water.
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Water makes up about 60-75% of your
body weight
Why is water important?
Transports nutrients and waste products, water is a
solvent
✓aiding in digestion of food & nutrients
✓flushing the body of wastes
✓weight control
 Water is an excellent lubricant in the body
✓maintaining a healthy complexion
✓Joints and eyes
✓cushion for vital tissue
 Regulates body temperature
✓Blood
✓ perspiration
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https://www.youtube.com/watch?v=zChe
AcpFkL8
How much water do you need?
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Adequate intake:
◦ For men: 125 oz / day
◦ For women: 91 oz / day
Ideally 80% of water should coming from
drinking fluids.
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https://www.youtube.com/watch?v=t1nwS
uWr_q8