Transcript Vitamins, Minerals & Water

Chapter 8.2 (pages 202 – 209)
VITAMINS, MINERALS & WATER
What Are Vitamins?
 Nutrients that made by living things, are
required only in small amounts, and assist
many chemical reactions in the body.
 Vitamins do not provide you energy or raw
materials of which your cells are made of.
2 Classes of Vitamins
 Fat-Soluble: Can be stored by the body.
 Water-Soluble: Cannot by stored in body so
it is necessary to eat foods that supply them
everyday.
Fat-Soluble Vitamins
 Vitamin A, D, E, K
Vitamin A
 Source: Liver, eggs, cheese, milk, yellow,
orange and dark green vegetables.
 Function: Maintains healthy skin, bones,
teeth and hair, aids in vision in dim light.
Vitamin D
 Source: Milk, eggs, liver, exposure of skin to
sunlight.
 Function: Maintains bones and teeth, helps
in the use of calcium and phosphorus
Vitamin E
 Source: Margarine, vegetable oils, wheat
germ, whole grains, legumes, green leafy
vegetables
 Function: Aids in maintenance of red blood
cells vitamin A and fats
Vitamin K
 Source: Green leafy vegetables, potatoes,
lever
 Functions: Aids in blood clotting
Water-Soluble Vitamins
 B1, B2, B6, B12, Pantothenic acid, Folate
(folic acid), Biotin, Vitamin C (ascorbic acid)
Vitamin B1
 Source: Pork products, liver, whole- grain
foods, legues
 Function: Aids in carbohydrate use and
nervous system function
Vitamin B2 (riboflavin)
 Source: Milk, eggs, meat, whole grains, dark
green vegetables
 Function: Aids in metabolism of
carbohydrates, proteins, and fats
Vitamin B3 (niacin)
 Source: Poultry, meat, fish, whole grains,
nuts
 Function: Aids in metabolism
Vitamin b6
 Source: Meat, poultry, fish, whole-grain
foods, green vegetables
 Function: Aids in metabolism or
carbohydrates, proteins and fats
Vitamin B12
 Source: meat, fish, poultry, eggs, milk,
cheese
 Function: Maintains healthy nervous system
and red blood cells
Pantothenic Acid
 Source: Organ meats, poultry, fish, eggs,
grain
 Function: Aids in metabolism
Folate (folic acid)
 Source: Green leafy vegetables, legumes
(beans)
 Function: Aids in formation of red blood cells
and protein
Biotin
 Source: Organ meats, poultry, fish, eggs,
peas, bananas, melons
 Function: Aids in metabolism
Vitamin C (Ascorbic Acid)
 Source: Citrus Fruits, green vegetables,
melons, potatoes, tomatoes
 Function: Aids in bone, teeth, and skin
formation, iron uptake
Antioxidants
 Help protect healthy cells from damage
caused by normal aging process as well as
from certain types of cancers.
 Vitmain C and E are most powerful
antioxidants
Minerals
 Nutrients that occur naturally in rocks and
soils.
 Plants absorm minerals form rocks and soil
through their roots.
 24 different minerals have been shown to be
essential for good health.
Minerals
 Calcium, phosophorus, magnesium, sodium,
chlorine, potassium, sulfur, iodine, selenium,
iron, zinc, and flourine
Calcium
 Source: Milk and milk products, dark green
leafy vegetables, tofu, legumes
 Function: Helps build and maintain bones
and teeth, nerve and muscle function, blood
clotting
Phosphorus
 Source: Meat, eggs, poultry, fish, legumes,
milk and milk products
 Function: Helps build and maintain bones
and teeth, energy metabolism
Magnesium
 Source: Leafy green vegetables, legumes,
nuts, whole-grain food
 Function: helps build bones and protein,
energy metabolism, muscle contraction
Sodium
 Source: Table salt, processed food, soy sauce
 Function: Halps maintain water balance,
nerve function
Chlorine
 Source: Table salt, soy sauce, process foods
 Function: Helps maintain water balance,
digestion
Potassium
 Sources: Vegetables, fruits, meat, poultry,
fish
 Function: Helps maintain water balance and
make protein, functioning of hear and
nervous systen
Iron
 Source: Red meats, seafood, legumes, green
leafy vegetables, fortified cereals, dried fruits
 Function: Part of red blood cells, helps in
energy metabolism
Vitamin & Mineral
Supplements
 People who eat a wide variety, well balanced
diet seldom suffer deficiencies.
 Overdose of fat-soluble vitamins can cause
vitamin poisoning.
 Overdose of water-soluble vitamins will be
excreted by body.
Water
 About 65 percent of your body weight is
water
 Nearly all of the body’s chemical reactions,
including those that produce energy and
build new tissues, take place in water
solution.
Water and the body
 Primary component of blood and tissue
 Carries dissolved waste products out of body
 Regulates body temp
 Contains ELECTROLYTES that regulated
many body processes (muscle contraction)
10 Reasons to Drink Water
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10 Reasons to Drink Water
Water is absolutely essential to the human body’s survival. A person can live for about a
month without food, but only about a week without water.
Water helps to maintain healthy body weight by increasing metabolism and regulating
appetite.
Water leads to increased energy levels. The most common cause of daytime fatigue is
actually mild dehydration.
Drinking adequate amounts of water can decrease the risk of certain types of cancers,
including colon cancer, bladder cancer, and breast cancer.
For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.
Water leads to overall greater health by flushing out wastes and bacteria that can cause
disease.
Water can prevent and alleviate headaches.
Water naturally moisturizes skin and ensures proper cellular formation underneath layers of
skin to give it a healthy, glowing appearance.
Water aids in the digestion process and prevents constipation.
Water is the primary mode of transportation for all nutrients in the body and is essential for
proper circulation.
How much water should you
drink?
 Minimum 10 eight ounce cups of water for
female
 Minimum 14 eight ounce cups of water for
male
Sports drinks & Exercise
 Recommended to drink 2 cups of fluid 2 hours
before exercise.
 Do not need sports drink and carbs
associated with it unless you are exercising 60
mins or more