Transcript Micronutrients

Micronutrients
Micronutrients
• Known as the “regulatory nutrients”
– Essential in regulating body processes
• They are needed by the body is small
amounts
Vitamins
• Do not provide the body with energy
• Your body can make its own vitamins
– But most must be supplied by what you eat
• There are two classes:
– Fat-soluble vitamins
– Water-soluble vitamins
Fat-Soluble Vitamins
• Can be stored by the body
• Absorption of these vitamins is done
through dietary fat
– Low-fat or low-calorie products can prevent
absorption of these vitamins
• Vitamins A, D, E, and K
Vitamin A
• Maintains healthy skin, bones, teeth,
and hair
• Aids in vision
• Sources: colorful, yellow, orange
veggies and dark green vegetables
Vitamin D
• Maintains bones and teeth
• Helps in the use of calcium and
phosphorus
• Best source is direct sunlight, but can also
get it from fortified foods
– “Sunshine vitamin”: all you need is 10-15
minutes per day
Vitamin E
• Aids in maintenance of red blood
cells, vitamin A, and fats
• Good for the skin
• Sources: vegetable oils,
nuts/seeds, wheat germ, peanuts,
soybeans, and avocados
Vitamin K
• Aids in blood clotting
• Sources: green leafy
vegetables, soybeans, and
canola oils
Water-Soluble
Vitamins
• Found in fruits, vegetables, and other
sources
• Can NOT be stored by the body
– This means it is important to eat foods that
supply them every day
• Vitamin C and all the B vitamins
Vitamin C
• Aids in bone, teeth, and skin formation
• Resistance to infection
• Iron uptake
• Need 250-500mg
B Vitamins
• Energy generators
• Help release energy from
CHO, fats, and proteins
Antioxidants
• Vitamins that help protect healthy cells
from damage caused by the normal aging
process and certain types of cancer
– Vitamin A
– Vitamin C
– Vitamin E
Minerals
• Nutrients that occur naturally in rocks and
soil
• 24 minerals have been shown to be
essential for good health
– You need 7 minerals in significant amounts:
• Calcium, Sodium, Potassium, Magnesium,
Phosphorus, Chlorine, and Sulfur
Calcium
• Most abundant mineral in the body
• Essential in formation and maintenance of
bones and teeth
• Good sources are milk and other dairy products
– Some green leafy veggies are sources too
• Lack of calcium can lead to osteoporosis
(condition in which the bones gradually weaken)
• You need 1,300 mg/day
Sodium
• People often consume too much sodium
– Too much sodium can cause a blood pressure
problem
• Important in functioning of the heart and water
balance
• General recommendation (<2300 mg/day)
• For those at risk for high blood pressure (<1500
mg/day)
Potassium
• Works with sodium to maintain water
balance
• Important for nerve conduction
• People that get enough tend to have lower
blood pressure
Iron
• Necessary for healthy red blood cells
• Girls need extra because they lose iron during
menstruation
• Adolescents need it to help build muscle mass
• If a person does not include enough iron, they
could develop anemia
– Condition in which the red blood cells does not
contain enough hemoglobin
• Causes you to be weak, tired, and become sick easily
Supplements
– A nutrient deficiency can occur if someone is not
getting enough of a nutrient
– Too much, or excess, of a vitamin or mineral can
damage your health
– Beware of megadosing (taking 10 times or larger
amounts of a nutrient than your body needs)
– Who may need supplements (they should consult
their doctor):
• Elderly, pregnant, people with very low calorie diets,
smokers, strict vegetarians, and excessive alcoholics