Transcript Micro Nutrients - healthyactiveliving920152016

Micro Nutrients
• Vitamins
• Minerals
• Water?!
Vitamins
Are Organic substances that our
body needs to function properly.
• Come from plants and animals.
• The following chart has a good list of many vital
vitamins:
• http://kidshealth.org/teen/misc/vitamin_chart.html
Type
Benefits
Sources
Quantity
Vitamin A
Vitamin A prevents eye
problems, promotes a
healthy immune system, is
essential for the growth and
development of cells, and
keeps skin healthy.
Good sources of vitamin A
are milk, eggs, liver,
fortified cereals, darkly
colored orange or green
vegetables (such as
carrots, sweet potatoes,
pumpkin, and kale), and
orange fruits such as
cantaloupe, apricots,
peaches, papayas, and
mangos.
Teen guys need 900 micrograms of vitamin A each
day.
Teen girls need 700 micrograms each day. It is
possible to get too much vitamin A, so be careful
with supplements. Don't take vitamin A
supplements If you're taking isotretinoin (such as
Accutane) for acne or other skin problems.
Oral acne medicines are vitamin A supplements,
and a continued excess of vitamin A can build up
in the body, causing headaches, skin changes, or
even liver damage.
Vitamin C
(also called
ascorbic
acid)
Vitamin C is needed to form
collagen, a tissue that helps
to hold cells together. It's
essential for healthy bones,
teeth, gums, and blood
vessels. It helps the body
absorb iron, aids in wound
healing, and contributes to
brain function.
You'll find high levels of
Teen guys need 75 mg (milligrams; 1 milligram
vitamin C in citrus fruits, equals 1,000 micrograms) and girls need 65 mg of
strawberries, kiwi, guava, vitamin C a day.
peppers, tomatoes,
broccoli, and spinach.
Vitamin D
Vitamin D strengthens
bones because it helps the
body absorb bone-building
calcium.
This vitamin is unique — Teens need 15 micrograms (600 IU) of vitamin D
your body manufactures it from food or supplements every day. Ask your
when you get sunlight on doctor if supplements are right for you.
your skin! You can also get
vitamin D from egg yolks,
oily fish such as salmon,
tuna, and sardines, and
fortified foods like milk,
Vitamin B12
Vitamin B12 helps to make Vitamin B12 is found naturally in fish, red
red blood cells, and is
meat, poultry, milk, cheese, and eggs. It's also
important for nerve cell
added to some breakfast cereals.
function.
Vitamin B6
Vitamin B6 is important for
normal brain and nerve
function. It also helps the
body break down proteins
and make red blood cells.
Thiamin (also Thiamin helps the body
called vitamin convert carbohydrates into
B1)
energy and is necessary for
the heart, muscles, and
nervous system to function
properly.
Teens should get 2.4
micrograms of vitamin
B12 daily.
A wide variety of foods contain vitamin B6,
Teen guys need 1.3 mg of
including potatoes, bananas, beans, seeds, nuts, vitamin B6 daily and teen
red meat, poultry, fish, eggs, spinach, and
girls need 1.2 mg.
fortified cereals.
People get thiamin from many different foods,
including fortified breads, cereals, and pasta;
lean meats; dried beans, soy foods, and peas;
and whole grains like wheat germ.
Niacin (also
Niacin helps the body turn You'll find niacin in red meat, poultry, fish,
called vitamin food into energy. It helps
fortified hot and cold cereals, and peanuts.
B3)
maintain healthy skin and is
important for nerve
function.
Riboflavin
(also called
vitamin B2)
Riboflavin is essential for
growth, turning
carbohydrates into energy,
and producing red blood
cells.
Folate (also
known as
Folate helps the body make Liver, dried beans and other legumes, green
red blood cells. It is also
leafy vegetables, asparagus, and orange juice
Teen guys need 1.2 mg of
thiamin each day; teen
girls need 1 mg.
Teen guys need 16 mg of
niacin daily. Teen girls need
14 mg a day.
Some of the best sources of riboflavin are meat, Teen guys need 1.3 mg of
eggs, legumes (like peas and lentils), nuts, dairy riboflavin per day and teen
products, green leafy vegetables, broccoli,
girls need 1 mg.
asparagus, and fortified cereals.
Teen girls and guys need
400 micrograms of folate
Minerals
Are Inorganic substances that our
body needs to function properly.
• As well as plants animals they are in water and soil.
• The following chart has a good list of many vital
vitamins:
http://kidshealth.org/teen/misc/mineral_chart.html
Type
Benefits
Sources
Calcium
Calcium is vital for building strong
bones and teeth. The time to build
strong bones is during childhood and
the teen years, so it's very important
to get enough calcium now to fight
against bone loss later in life. Weak
bones are susceptible to a condition
called osteoporosis, which causes
bones to break easily.
Milk and other dairy products — such as Teen guys and girls need
yogurt, cheese, and cottage cheese — are 1,300 mg (milligrams) of
good sources of calcium. You'll also find
calcium each day.
this mineral in broccoli and dark green,
leafy vegetables. Soy foods and foods
fortified with calcium, including some
kinds of orange juice and soy milk, are also
good sources.
Iron
Iron helps red blood cells carry oxygen
to all parts of the body. Symptoms of
iron-deficiency anemia include
weakness and fatigue,
lightheadedness, and shortness of
breath.
Iron-rich foods include red meat, pork, fish
and shellfish, poultry, lentils, beans and
soy foods, green leafy vegetables, and
raisins. Some flours, cereals, and grain
products are also fortified with iron.
Magnesiu Magnesium helps muscles and nerves
m
function, steadies the heart rhythm,
and keeps bones strong. It also helps
the body create energy and make
proteins.
Quantity
Teen guys need 11 mg of iron
a day and teen girls need 15
mg. Girls need higher
amounts because they lose
iron through blood during
menstruation.
You get magnesium from whole grains and Teen guys need 410 mg of
whole-grain breads, nuts and seeds, green magnesium each day and
leafy vegetables, potatoes, beans,
girls need 360 mg.
avocados, bananas, milk, and chocolate
(yes, chocolate!).
Phosphor Phosphorus helps form healthy bones Phosphorus is found in most foods, but
us
and teeth. It also helps the body make the best sources are dairy foods, meat,
energy. It is part of every cell
and fish.
membrane, and every cell in the body
needs phosphorus to function
normally.
Teen girls and guys should
aim for 1,250 mg of
phosphorus each day.
Water
• Water helps to maintain homeostasis in the body and
transports nutrients to cells.
• Water also assists in removing waste products from the
body.
• All beverages and high-moisture foods such as soup and
watermelon contain water and count towards your daily
water requirement.
• Adults should consume 25 to 35 milliliters of fluids per
kilogram body weight or 2 to 3 liters per day. Children
should consume 15 to 20 milliliters of fluids per kilogram
body weight or .5 to 1 liter minimum per day.
Knowledge check
1) What is a vitamin?
2 a) Name 2 types of vitamins,
b) Give a reason they are required
c) Give a source.
3) What is a Mineral?
4 a) Name 2 types of minerals,
b) give a reason they are required
c) give a source.
5) Give 3 functions of water in the body