Transcript Vitamins/Minerals

Nutrition
Junior Health Day 4
Nutrients
O Substances in food that the body
requires for proper growth,
maintenance, and functioning.
O There are 6 classes of nutrients.
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water
Vitamins
O Compounds that help regulate many vital
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body processes, including the digestion,
absorption, and metabolism of other
nutrients.
Each Vitamin performs a different function.
Vitamins do NOT have calories
Too little or too much of any vitamin may be
harmful.
There are two types of vitamins, fat-soluble
and water-soluble.
Fat-Soluble Vitamins
O Fat-soluble vitamins are able to dissolve in
fat and tend to remain in the body. These
vitamins can build up to dangerous levels if
a person takes large doses of them.
O Vitamin A, D, E, K and Beta Carotene are fatsoluble vitamins.
Vitamin A
O Vitamin A is a fat-soluble vitamin.
O Vitamin A is well known for its role in vision.
O Vitamin A also helps the body fight infections,
maintains normal, healthy skin, and promotes
growth.
O One of the earliest signs of Vitamin A deficiency
is night blindness, which is a slow recovery of
vision after flashes of bright light at night. Can
lead to permanent blindness.
O Vitamin A is found in milk and dairy products,
margarine, and liver.
Beta-Carotene
O A form of Vitamin A from plants.
O Beta-carotene is an orange vegetable
pigment that the body can change into the
active form of Vitamin A.
O Beta-Carotene is an antioxidant, which
means it’s a substance that defends the
body against destructive compounds.
O Dark green vegetables, deep orange fruits
and vegetables contain beta-carotene.
Vitamin D
O Vitamin D is a fat-soluble vitamin.
O Promotes growth and health of bones.
O Vitamin D is found in Milk, eggs, liver,
sardines, and sunlight.
Vitamin E
O A fat-soluble vitamin.
O Vitamin E protects the body cells from attack
by oxygen (oxidation), and is also an
antioxidant.
O Vegetable oils, leafy vegetables, whole
grains, nuts, and seeds are good sources.
O Vitamin E is destroyed by heat and
processing, so fried fast foods and
processed foods are poor sources.
Vitamin K
O A fat-soluble vitamin.
O Helps with blood clotting and bone growth.
O Vitamin K is found in normal bacteria in the
digestive tract, liver, dark green, leafy
vegetables, and milk.
Water-Soluble Vitamins
O Water-soluble vitamins are able to travel in
the body’s watery fluids and leave the body
readily in the urine. This means you need to
eat foods that provide these vitamins to
replace those that you have lost.
O Vitamin C, B6, B12, Thiamin, and Folate are
water-soluble vitamins.
Vitamin C
O Water-soluble vitamin.
O Vitamin C acts as the “glue” that holds cells
together, strengthens blood vessel walls,
helps wounds heal, helps bones grow,
strengthens resistance to infections, and is
an antioxidant.
O Citrus Fruits, dark green vegetables,
strawberries, peppers, and potatoes contain
vitamin C.
Vitamin B6
O Water-soluble vitamin.
O Helps the body use protein and form red
blood cells.
O Found in green leafy vegetables, meats, fish,
poultry, whole-grain products, and beans.
Thiamin
O Water soluble vitamin.
O Important in helping the body use nutrients
for energy.
O Thiamin is found in all nutritious foods.
O People that are thiamin deficient can suffer
severe symptoms, such as paralyzed limbs,
loss of muscle tissue, an enlarged heart,
irregular heart beat, and possibly death.
Folate and Vitamin B12
O Water-soluble vitamins that work together to
help form new cells, but they are found in
separate food groups.
O Folate is found in fresh leafy green
vegetables, such as spinach.
O Vitamin B12 is found only in foods that
come from animals, such as meats and
milk.
Minerals
O Inorganic substances that the body can not
manufacture but that acts as catalysts,
regulating many vital body processes.
O Perform many functions that keep the body
growing and functioning.
O Calcium, Iron, Sodium, Chloride and
Potassium are some minerals our bodies
need.
Calcium
O The most abundant mineral in the human
body, and is stored in the bones and teeth.
O Milk and milk products are the best sources
of calcium.
O A lack of calcium in your diet threatens the
strength of your bones and may lead to
osteoporosis.
O Osteoporosis is a disease of gradual bone
loss.
Iron
O Iron helps red blood cells carry oxygen, helps
tissues use oxygen to release energy, and
supports normal immunity.
O Iron is found in red meats, fish, poultry,
eggs, and beans.
O Not enough Iron in your diet will cause
Anemia, which is a reduced number or size
of red blood cells.
Electrolytes
O Sodium, Chloride, and Potassium are the
three minerals that make up the
electrolytes.
O Electrolytes are minerals that dissolve in the
body fluids and carry electrical charges.
O Electrolytes help maintain the proper
balance of fluids in the body, when fluids are
lost through sweat, blood, or urine so are
electrolytes.
O What should you drink if you lost a lot of
electrolytes?
Water
O Water is extremely important.
O About 60% of your body is made up of water.
O Water carries oxygen, nutrients, wastes, and
other materials from place to place in the
body.
O Your body loses water daily through sweat,
exhaled breath, and urine.
O You need to replace all the water you lose,
so it is recommended to drink 6-8 glasses of
water per day. (48-64 oz.)