Transcript Vitamins and Minerals

Water and The
MiCRONutrients
Essential for Health
Nutrients
 Major
nutrients in food are classified
into six groups. They work in
partnership for health.
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
WATER
The body needs more water
each day than any other nutrient!!
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Essential nutrient that must be replaced everyday
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You can only survive a few days without water,
whereas a deficiency of the other nutrients may
take weeks, months, or years to develop
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Body weight is 50-70% water
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(exact percentage depends on individual’s body
amount of bone, muscle, and fat)
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Body obtains water from two sources:
 Food and liquid consumed
 Internal chemical reactions
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To make sure we get enough water, the body
stimulates feelings of THIRST – alerts you that your
personal water supply is running low.
How much water to drink?
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Drinking 6-8 glasses of water everyday avoids triggering the
‘warning signal’.
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To be more accurate for your body:
Multiply your body weight x0.55 and divide by 8
to get the number of 8 oz. glasses of water to
drink a day.
 Example: Someone who is 150 pounds
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 150
x 0.55 = 82.5
 82.5/8 = 10 glasses (8 oz.) of water per day!
Dehydration
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Dehydration means your body does not have as much water and
fluids as it should.
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Dehydration can be mild, moderate, or severe based on how much
of the body's fluid is lost or not replenished.
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When it is severe, dehydration is a life-threatening emergency
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Dehydration can be caused by losing too much fluid, not drinking
enough water or fluids, or both.
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Your body may lose too much fluids from:
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Excessive sweating (for example, from exercise)
Excessive urine output, such as with uncontrolled diabetes or diuretic
use
Fever
Vomiting or diarrhea
Where does the water go?
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Water leaves the body through:
 Urine
 Breath
 Sweat
 Bowel wastes
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Urine light in colour = drinking enough H2O
wastes are being flushed out = good!
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When you sweat, it reduces heat generated by
muscles to cool you down. Thanks sweat!
=
Functions of Water
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Keeps us hydrated
Energy level(can only live a few days without water
versus many days without food)
Carries nutrients and oxygen to cells
Protects body organs and tissues
Eliminates/flushes waste and toxins
Helps maintain body temperature
Sources of Water
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Tap water
Milk
Juices
Tea
Soft drinks
Broth
Fruit
Vegetables
Careful with caffeinated liquids – can cause
dehydration (i.e., coffee, soft drinks, energy drinks)
Ingoing & Outgoing of Water
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Balance between water intake and output (average
2. 6 liters each day)
Ingoing
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Food-water intake = average 700-1000 mL daily
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Liquid-water intake = average 1200-1500 mL daily
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Chemical reactions in body = average 200-300 mL
daily
Outgoing
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Solid waste = 150-200 mL
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Urine = 1000-2000 mL
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Sweat = 350 mL
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Exhale as water vapour = 350 mL
Water Content in Foods
91-100% WATER 80-90% WATER
70-79% WATER
<69% WATER
Water, any type
Milk
Coffee
Soup
Sports drink
Watermelon
Strawberries
Broccoli
Lettuce
Tomato
Peas
Frozen yogurt
Popsicle
Banana
Some fish
Eggs
Casseroles
Potatoes
Bread
Pasta
Rice
Beef
Poultry
Nuts
Baked goods
Crackers
Chips
Soda Fruit juices
Non-carbonated
fruit drinks
Cantaloupe
Orange
Apple
Pear
Grapes
Peach
Gelatin
To increase water supply…
Take water breaks
during the day.
 Drink water with
meals.
 Alternate sparkling
water for soft drinks.
 Carry water with you.
 Drink before, during,
and after exercise.
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Water Re-Cap
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The_Benefits_of_Drinking_Water___Healthi
Nation.mp4
Vitamins and Minerals
The Real Team Players!
Vitamins and Minerals
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Called
micronutrients.
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Don’t let the small
amount fool you –
They regulate many
processes that
produce energy and
do a whole lot more.
Vitamin Basics
Complex organic substances that
regulate body processes
 Often act as coenzymes
 Two categories: water soluble and fat
soluble
 Water-soluble vitamins: B-complex
vitamins and vitamin C
 Fat soluble vitamins: A, D, E and K
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Antioxidant Vitamins
ACE – vitamins A, C and E
 Slow or prevent the oxidative process
 Prevent or repair damage to body cells
 May improve immune function
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Water-Soluble Vitamins
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Dissolve in water – found in the watery
components of food
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Once absorbed, go directly into blood –
cannot be stored for later use
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Excess amounts are excreted in the urine
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These vitamins are best consumed daily by
eating a variety of foods that supply them
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Megadoses can cause harm – ie. Kidney
must work too hard to remove excess
The water-soluble vitamins are...
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Vitamin C
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The B-Vitamins (8 of them)
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Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (various cobalamins
Fat-Soluble Vitamins
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Dissolve in fat – both in foods
and the body
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Like fat, they are stored in the
body until needed
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Usually carried in the blood in
lipoproteins
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Excess amounts can build up
and cause harm to the body
The fat-soluble vitamins are...
Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K
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Minerals
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Help enzymes complete chemical reactions
in the body
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Often work as a team with vitamins (i.e.,
vitamin C boosts iron absorption)
Major Minerals
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Needed and found in larger amounts in the body:
More than 250 milligrams recommended daily
Calcium
Phosphorus
Potassium
Sulfur
Sodium
Chlorine
Magnesium
Trace Minerals
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Body needs small amounts – less than 20 milligrams
daily.
Others are identified, but less is known about their
role in health.
All are absorbed in the intestines and transported and
stored in parts of the body.
Iron
Copper
Zinc
Manganese
Iodine
Selenium
Major and Trace Minerals
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Both equally as important
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Aid normal nerve functioning and muscle contraction
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Maintains body fluid balance (electrolytes)
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Calcium and iron are especially important in teen
years
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Sources: fresh, whole food - veggies, whole grains,
meat, poultry, dairy
Major Minerals - Calcium
Builds bones in length and strength
 Slows the rate of bone loss
 Reduces risk of osteoporosis
 Helps muscles contract and heart beat
 Plays a role in nerve function
 Helps the blood clot
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Calcium – How Much?
 How
much do
you need?
Age
Amount
per day
9 – 18
1,300 mg
Adult – 50
1,000 mg
Over 50
1,200 mg
Sources of Calcium
Milk and other
dairy foods
 Dark green, leafy
vegetables
 Fish with edible
bones
 Calcium-fortified
foods
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Major Minerals - Sodium
Electrolyte:
Helps regulate movement of body fluids
 Helps muscles relax (including your
heart)
 Helps transmit nerve impulses
 Helps regulate blood pressure
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Sodium – How Much?
Tolerable upper intake level – 2,300
mg daily.
 1 teaspoon salt = almost 2,300 mg
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¼ teaspoon salt = 500 mg.
Sources: processed foods, table salt,
some naturally occurring in foods.
 Check the ingredient list for Na, salt,
soda or sodium in the name.
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Sodium – Label Lingo
Sodium-free – less than 5 mg per serving
 Very low sodium – 35 mg or less per
serving
 Low sodium – 140 mg or less per serving
 Reduced or less sodium – at least 25%
less sodium
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Trace Minerals - Iron
Serves as essential part of hemoglobin
and other enzymes
 Helps in brain development
 Supports a healthy immune system
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Iron – How Much?
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RDA for Iron
Age
Gender
mg daily
14 – 18
Males
11
14 – 18
Females
15
Adult
Males
19 – 50
Females
18
51 +
Females
8
8
Sources of Iron
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Heme iron – animal sources
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Meat, poultry, fish
Nonheme iron – plant sources
Leafy green vegetables
 Dried peas
 Enriched breads and cereals
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Phytonutrients
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Also called Phytochemicals – means
plant chemicals
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Compounds in plant-based foods
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Appear to promote health
Phytonutrients – How Do They
Work?
Serve as antioxidants
 Enhance immunity
 Enhance communication among
body cells
 Cause cancer cells to die
 Detoxify carcinogens
 Repair damage to DNA
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Vitamin and Mineral Supplements
 Do
you really
need them?
Dietary Supplements
 What
are they?
Supplements?
 Do
you consume a varied,
balanced diet? Are you healthy?
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If you answered yes to both of these
questions, you probably get all the
vitamins and minerals you need from the
foods you eat.
Supplements?
Under some
circumstances,
multivitamin/mineral
supplements do offer
benefits. Follow your
doctor’s advice.
Supplements May Be Needed
For . . .
Women who are pregnant or
breastfeeding
 Women of childbearing age
 Women with heavy menstrual cycles
 Menopausal women
 Vegetarians
 People with limited milk intake and
sunlight exposure
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Supplements (cont)
Someone on a restrictive diet
 Persons who do not eat a balanced diet
 Persons with illnesses that affect nutrient
use
 Some babies after age 6 months, children
and teens
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In all situations, your doctor’s
opinion should be requested.
Supplement Labeling
Serving size and Daily Value labeling is
listed
 Other ingredients used are also listed
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FDA Final Rule – promotes safe use of
Dietary Supplements
If You Take a Supplement:
Talk with your doctor before using a
dietary supplement.
 Know that some supplements may
interact with prescription and over-thecounter medicines.
 Inform your doctor about all the
supplements you use, especially before
surgery.
 Report adverse effects from the use of
dietary supplements to MedWatch.
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If You Take a Supplement:
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Stick with the label dosage and heed
warnings.
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Follow the label directions.
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Keep in a safe, cool, dry place.
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Check the expiration date.
Nutrients – Essential for Good
Health!
Our bodies need 6 classes of nutrients.
 A balanced diet with a variety of foods
supplies nutrients needed for good
health.
 Consume high-fat foods in moderation.
 Always consult your physician about
supplement use.
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Reference:
American Dietetic Association Complete
Food and Nutrition Guide (3rd Edition) by
Roberta Larson Duyff, MS, RD, FADA,
CFCS
FDA Consumer Health Information
www.fda.gov
Presentation Developed By:
Cathy Agan, Extension Agent (FNP)
Ouachita Parish