Transcript Minerals and Vitaminsx

Minerals= 0 calories/gram
 Minerals are found in nearly all
of the foods that are
considered “nutrient dense”.
 They are essential because
they regulate body chemistry
and body functions.
 Minerals cannot be produced
by our bodies. They MUST be
ingested.
Too much of a vitamin or mineral that can cause harm.
Not enough of a vitamin or mineral, causing harm.
Macro-minerals
TRACE/MICRO MINERALS
 Calcium

Zinc
 Phosphorus

Iron
 Sodium

Iodine

Fluoride

Copper
 Potassium
These are needed in GREAT
quantities in the body!
These are needed in SMALLER
quantities in the body!
Calcium
Function in Body
Bone development
Sources
Milk, dairy products, broccoli
and other fortified foods
Prevents
Osteoporosis
Yumm, Yumm! I
love eating
calcium rich
grass. It makes
my milk full of
calcium!
Phosphorus
Function in Body
Cells, combines with calcium
for bone structure, releases
energy
Sources
Avocados, raisins, whole
grains, meat, eggs, milk
Prevents
Osteoporosis
Magnesium
Iron
Function in Body
Sources
Prevents
Blood- hemoglobin, red
cells, carries oxygen to
cells
dates, dried fruits, eggs,
legumes, whole grains,
watermelon, dark leafy
vegetables
Iron Deficiency Anemia
Fluoride
Function in Body
Sources
Prevents
Teeth and bones, works
with calcium
Fluoridated water, fish,
eggs, milk, some
toothpastes
Tooth decay
Too much fluoride is not
good for you either. It leads
to skeletal problems and
malformed bones.
Iodine
Function in Body
Sources
Prevents
Important for functioning
of our thyroid
(metabolism).
Hard to consume
naturally, so US fortifies
our salt with iodine.
A Goiter forms on our
thyroid when there is not
enough iodine in our
diets.
What Disney
show mentions
a goiter?
ZINC and COPPER
• Seafood
• Whole
Wheat
• Spinach
• Nuts and
Seeds
• Legumes
• Liver
• Seafood
• Nuts and
Seeds
Electrolytes
 Help maintain the
fluid balance in the
body, maintain the
heartbeat and help
muscle and nerve
action.
 When you sweat, you
loose fluids and
ELECTROLYTES,
which could make your
performance suffer.
Inside
they’ve put
in
Electrolytes
Electrolytes
• Sodium
• Potassium
• Chloride
REMEMBER: too much Sodium is contributed to Heart Disease!
THE PROBLEM IS
THEY’VE PUT IN
SUGAR TOO. A
LOT OF SUGAR!
REGULAR OLD
WATER IS JUST
FINE.
REMEMBER: GATORADE IS
NOT A HEALTH DRINK…
WATER= 0 calories/gram
• Carries water soluble
vitamins
• Carries waste products
throughout your body
• Regulates body
temperature through
perspiration
• Prevents dehydration
Indicators of Dehydration
• Thirst
• Dark Urine
You need about 64 fluid
ounces a day…
• How many cups is that?
VITAMINS AND THEIR FUNCTIONS
TWO TYPES OF VITAMINS!

Fat-Soluble

Water-Soluble
WATER-SOLUBLE VITAMINS
Dissolve only in water, and need to be replaced
daily.
 Not stored in the body; excess amounts are
flushed out in the urine.
 Vitamin C (ascorbic acid)
 B vitamins

 Thiamin
(B1)
 Riboflavin (B2)
 Niacin (B3)
B-VITAMINS!
All the B Vitamins are really
fun! They turn carbs into
energy and help with your
nervous system!
(B3) NIACIN
Get your Niacin or you’ll be
sorry, Pellagra makes your skin
irritated and swelly!
Function
Sources
Prevents
Nerve tissue,
digestive system
Milk, whole
grains, dates,
peaches, fish,
poultry, peanuts
Pellagra
Skin irritations, digestive
problems, swelling of the
tongue, mental disorder or
death
(B9) FOLACIN/FOLIC ACID
Function
Sources
Red blood cells
Oranges, dark
Neural tube birth
green vegetables, defects
whole grains,
meat, eggs
*1998- added to
cereals/crackers
Folic Acid is good for future baby!
If women are lacking, baby will
get Spina Bifida maybe!
Prevents
Spina Bifida
incomplete
development
of the spinal
cord
VITAMIN C - (ASCORBIC ACID)
Function
Sources
Prevents
Fights infection,
repairs wounds
Need daily from
citrus fruit,
cantaloupe,
strawberries,
pineapple
Scurvy
Thick skin, bruises, joints
become swollen and
painful, gums bleed
Helping our immune system is
Vitamin C’s game! Cause feeling
sick is really lame! ARRGH!
(B1) THIAMIN
Thiamin helps your nervous
system be #1! SO you don’t get
Beriberi later on!
Function
Sources
Nerve tissue,
Milk, whole
digestive system, grains, poultry,
appetite, energy fish, dried beans
Prevents
Beriberi
Swelling of the heart,
numbness of hands and
feet, mental confusion
(B2) RIBOFLAVIN
Function
Sources
Promotes growth,
nerves, digestion,
works with
protein
Milk, whole
Premature aging
grains, dark
green vegetables,
fish, eggs
You can get Riboflavin easily!
You get it from whole grains
and milk products you see!
Prevents
FAT-SOLUBLE VITAMINS
Stored in the body, and are not flushed out.
 Dissolve only in fat.
 Excess amounts can build up and be harmful.
 Vitamin K
 Vitamin A
 Vitamin D
 Vitamin E

VITAMIN K
Function
Sources
Prevents
Blood health
Lots of yellow
fruits and
vegetables
Excessive
bleeding
“K” helps your blood clot!
This way your don’t bleed a
lot!
VITAMIN A
“A” has a mission!
To give you strong hair and
great vision!
Function
Sources
Prevents
Helps vision,
bone growth and
nerves
Liver, oranges,
Night blindness,
pears, yellow fruit poor eyesight,
and vegetables
poor skin and hair
VITAMIN D
Function
Our body makes “D” when we’re in
the sun!
Then it works together with
Calcium!
Sources
Needed to absorb Often times it’s
and use calcium fortified in milk
and phosphorus
in bones,
muscles, and
nerves
Also called the Sunshine Vitamin
Function
Sources
Red and white
blood cells
Lots of fruits and
vegetables
“E” helps protect your red
and white blood cells!
This way you feel well!
SUPPLEMENTS: HEALTHY OR MYTH?
https://www.youtube.com/watch?v=KM1pdQXRtB4