Transcript - River Mill Academy

Chapter 2- Nutritional Needs
Part 2
VITAMINS, MINERALS, & WATER
Vitamins
 Vitamins- is a complex organic substance needed by the
body in small amounts for normal growth, maintenance,
and reproduction.
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The body cannot produce most vitamins, at least not in a large
enough quantity. The best way to obtain your vitamins is by eating a
nutritional diet.
 2 Types of Vitamins:
Fat-Soluble Vitamin- a vitamin that dissolves in fats and can be
stored in the fatty tissues of the body.
 Water-Soluble Vitamin- A vitamin that dissolves in water and is not
stored in the body to any great extent. All though the body does not
store water-soluble vitamins, taking them in large quantities can still
be dangerous.
Pregnant women, adolescents, people recovering from illness or injury
need greater amounts of vitamins.
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Vitamin A- Fat Soluble
 Benefits: Eye Sight, Bone Growth, Healthy Skin Tissue
 Deficiencies: eyes can become sensitive to light. Develop
Night Blindness- reduced ability to see in dim light. Skin may
become rough, susceptibility to disease may increase and in
extreme cases, stunted growth may occur.
 Excess: People rarely get too much vitamin A. However if
they take in too many vitamin A supplements they could
develop fatigue, headaches, nausea, and liver damage.
 Vitamin A comes in 2 basic forms. Animal sources of vitamin
A are a preformed vitamin. This is an active form the body
can use. Plant foods provide vitamin A in provitamin A
carotenoids. The body can convert these compounds in to a
more useable form of vitamin A.
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Orange and dark green fruits and vegetables have the highest amount
Vitamin D- fat Soluble
 Benefits: proper growth of bones and teeth.
 Deficiencies: can develop a disease called rickets-
disease that can result in crooked legs, misshapen
breastbone.
 Excess: the body will store excess vitamin D- over a
period of time it could result in nausea, diarrhea, and
loss of weight. Severe cases- kidney & lung damage.
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Naturally in-Eggs, liver, fatty fish
Fortified in- milk, cereal
Vitamin E- Fat Soluble
 Benefits: mainly functions as an antioxidant in the
body, protects red & white blood cells.
 Deficiencies: deficiencies are rare. Most common in
premature babies.
 Excess: this is vary rare but in excess can cause
hemorrhage.
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Fats, oils, whole grain bread and cereals, liver, eggs, whole milk,
dairy foods, and leafy green vegetables.
Vitamin K- Fat Soluble
 Benefits: known as the blood clotting vitamin
 Deficiencies: mainly caused because someone's body
cannot absorb vitamin K not because they aren’t
taking in enough from their food.
 Excess: toxicity can develop if too many supplements
are taken.
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Leafy green vegetables & cauliflower are highest. Other
vegetables, organ meats, and egg yolks have some.
Vitamin C- Water Soluble
 Benefits: also known as ascorbic acid and has many
important functions in the body. Helps in the formation
of collagen. Collagen is the cementing material that
holds body cells together. Makes the walls of blood
vessels firm, helps wounds heal, mends broken bones,
aids in the formation of hemoglobin (part of red blood
cells), and helps the body fight infections.
 Deficiencies: too little vitamin C can cause poor appetite,
weakness, bruising, and soreness in the joints. A
prolonged deficiency can cause scurvy- weakness,
bleeding gums, tooth loss, and internal bleeding.
 Excess: nausea, cramps, and diarrhea
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Fresh fruits and vegetables, esp. citrus fruits.
Thiamin- Water Soluble
 Benefits: helps the body release energy from food.
Forms part of the coenzymes needed to breakdown
carbs. Also helps promote a healthy appetite and
digestion. Keeps the nervous system healthy and
prevents irritability.
 Deficiencies: too little thiamin can cause nausea,
apathy, and loss of appetite. A severe deficiency can
cause beriberi- a disease of the nervous system. If
left untreated it can lead to paralysis and fatal heart
disturbances can occur.
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Wheat germ, pork products, and whole grain enriched foods.
Riboflavin- Water Soluble
 Benefits: 2nd member of the B-complex group.
Forms part of the coenzymes needed for the
breakdown of carbs. Helps cells use oxygen and
helps keep skin, tongue, and lips normal.
 Deficiencies: too little riboflavin can cause swollen
and cracked lips, and skin lesions. If left untreated,
it can develop into inflammation of the eyes and
twilight blindness.
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Organ meats, milk, milk products, eggs, and oysters are
highest. Leafy green vegetables also
Niacin- Water Soluble
 Benefits: forms part of two coenzymes involved in
complex chemical reaction in the body. Helps keep the
nervous system, mouth, skin, tongue, and digestive tract
healthy.
 Deficiencies: too little niacin can cause a disease called
pellagra- skin lesions and digestive problems are the first
signs, but left untreated it can lead to mental disorders
and death.
 Excess: you do not get too much niacin from the food you
eat- rather it comes from too many supplements. This is
called a niacin flush and can cause nausea, vomiting, and
a red flushing of the face, chest, and arms.
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Muscle meats, poultry, peanuts, and peanut butter.
Vitamin B6- Water Soluble
 Benefits: helps nerve tissues function properly and
helps red blood cells regenerate.
 Deficiencies: this rarely occurs naturally. In cases of
prolonged fasting it can occur. Skin lesions and
soreness of the mouth along with nausea, vomiting,
weight loss, and irritability can occur.
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Muscle meats, liver, vegetables, and whole grain cereals.
Folate- Water Soluble
 Benefits: another B-complex vitamin. Helps convert
food to energy. One form of folate is folic acid- helps
prevent damage to the brains and spinal cords of
unborn babies.
 Deficiencies: inflammation of the tongue and
digestive disorders. Can result in anemia- this is a
condition that reduces the number of red blood cells
in the bloodstream.
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Broccoli, asparagus, leafy green vegetables, dry beans and
peas, liver, yogurt, strawberries, bananas, oranges, and whole
grain cereals.
Vitamin B12- Water Soluble
 Benefits: promotes normal growth. It also plays a
role in normal functioning of cells in the bone
marrow, nervous system, and intestines.
 Deficiencies: sore tongue, weakness, loss of weight,
apathy, and nervous disorders. Extreme Cases- can
cause pernicious anemia: chronic disease that causes
abnormally large red blood cells which can lead to
depression, drowsiness, or death.
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Found in animal foods- strict vegetarians need to take
supplements
Pantothenic Acid- Water Soluble
 Part of the B-complex group. Promotes growth and
helps the body make cholesterol.
 Deficiencies: these are rare as it appears in so many
foods. In rare cases where it does exist- it can cause
vomiting, sleeplessness, and fatigue.
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Is in all plant and animal tissue. Organ meats, yeast, egg yolk,
bran, wheat germ, and dry beans are the best source.
Biotin- Water Soluble
 Part of the B-complex vitamin. The body needs
biotin to break down fats, carbs, and proteins.
 Deficiencies: Most food contains biotin and
deficiencies are rare. Severe cases have symptoms of
scaly skin, mild depression, fatigue, muscular pain,
and nausea.
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Is in both plant and animal foods. Kidney and liver contain the
most. Chicken, eggs, milk, most fresh vegetables, and some
fruits are also good sources.
MINERALS
 Carbohydrates, fats, proteins, and water make up about
96% of the body weight. Minerals are inorganic
substances that make up the other 4%. Mineral become
part of the bones, soft tissues, and body fluids. Minerals
also help regulate body processes. The body needs at
least 21 minerals for good health. The body contains
larger amounts of some minerals than others.
 Macrominerals: minerals needed in the diet in amounts
of 100 or more milligrams each day. These include
calcium, phosphorus, magnesium, sodium, potassium,
and chlorine.
 Microminerals or Trace Elements: are minerals needed
in amounts less than 100 milligrams per day. These
include iron, zinc, iodine, and flourine.
Calcium
 The body contains more calcium than any other mineral.
Most of our calcium is in our bones and our teeth. The body
can store an excess of extra calcium in our long bones.
Calcium combines with phosphorus to build and strengthen
bones and teeth. Calcium also helps blood clot, keep the heart
and nervous system working properly, and regulates the use
of other minerals in the body.
 Deficiencies: children with severe deficiencies can develop
malformed bones (could be a vitamin D deficiency alsovitamin D affects the body’s ability to use calcium). Many
teens and adults (especially females) in the US do NOT get the
recommended amount of calcium in their diet. When you do
not take in enough calcium, your body steals it from your
bones. As you get older and this continues to happen then
you develop osteoporosis- a condition of weak and brittle
bones.
Phosphorus
 Benefits: it is 2nd to calcium for the amount that is found
in your body. Phosphorus works with calcium to
strengthen bones and teeth. Excess amounts can be
stored in the bones just like calcium.
 Deficiencies: most people get enough phosphorus in their
diet. Too much phosphorus can cause problems. The
ratio of calcium to phosphorus should be no lower than
1:2. If you have too much phosphorus then your body
will pull calcium from your bones to try and equal out the
ratio. People who drink a lot of soft drinks and not too
much milk may have a lower calcium to phosphorus
ratio.
Magnesium
 Benefits: half of the body’s magnesium is in the
skeleton, the other half is in the soft tissues and body
fluids. Magnesium helps cells use proteins, fats, and
carbohydrates to produce energy. Helps regulate the
body temperature and keeps the nervous system
working properly.
 Deficiencies: mostly occurs in alcoholics. People
suffering from malfunctioning kidneys, severe
diarrhea, or malnutrition also have deficiencies.
Symptoms can include twitching, muscle tremors,
irregular pulse, insomnia, and muscle weakness.
Sodium, Chloride, & Potassium
 Benefits: work together to control osmosis- the process where
fluids flow in and out thru the cell walls. The minerals help
maintain the acid-alkali balance in the body. They also help
the nervous system and muscles function properly.
 Deficiencies: lack of sodium and chloride are very rare.
People who sweat a lot during heavy work or exercise may lose
some sodium. Severe diarrhea and vomiting can also cause
loss. Normal eating will usually replace what is lost from this.
Potassium levels are low in many people.
 Excess: Most people consume too much sodium. People
excrete excess sodium thru their urine. If they cannot get rid
of it, then it can cause fluid build up and swelling called
edema. There is also a link between sodium consumption and
hypertension- high blood pressure.
Trace Elements
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The body contains very small amounts of trace elements.
Iron- when iron reserves are low- anemia occurs. Can cause loss of appetite, pale skin,
and tiredness. Women and infants suffer from anemia more than anyone else.
 Liver, beef, egg yolks, leafy green vegetables, legumes, and enriched grains.
Zinc- helps a number of enzymes perform their functions. It promotes normal growth
and development in children. Lack of zinc can stunt growth and sexual development,
poor wound healing, impaired taste and night vision. Large doses of zinc supplements
can cause fever, nausea, vomiting, heart disease, and kidney failure.
 Meat, poultry, seafood, legumes, and whole grains
Iodine- a majority of it is stored in the thyroid and is used to help regulate energy. A
diet lacking in iodine can cause swelling of the thyroid gland known and is known as a
goiter. Insufficient iodine during childhood can cause mental retardation.
 Seafood, seaweed, & iodized salt
Fluoride- found in our teeth and bones. Fluoride is most useful in the development of
teeth and for keeping teeth strong and free of decay.
 Drinking water & toothpaste
Water
 The body must have water to function. You can live more than a month
without food but only a few days without water.
 Function: 50%-70% of your body weight is water. Water aids in proper
digestion, cell growth, and maintenance. All chemical reactions in your
body rely on water, it lubricates your joints, and your body temperature.
 Intake & Excretion: 80% of your water comes from liquids (coffee, tea,
water, milk, fruit juice, etc.). 20% comes from the foods you eat (lettuce,
fruit, etc.). The body excretes most water thru the kidneys as urine. Some
thru the skin and thru feces.
 Requirements: Divide your body weight in pounds by 2. The resulting
number is how many ounces of fluid you should drink each day. Those
suffering from a fever, diarrhea, living in hot climates, and those on high
protein diets should increase their water intake. Thirst is the first symptom
of water loss. If you don’t replace it, you could suffer from dryness of the
mouth, weakness, increased pulse rate, flushed skin, and fever.
Digestion
 Digestion- is the bodily process of breaking food down into simpler
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compounds the body can use.
The digestive tract- is a tube that is about 30 feet long. It extends from the
mouth to the anus. It includes the esophagus, stomach, small intestines,
and large intestines.
The digestion process: the body breaks down complex molecules obtained
from food into simple, soluble materials. It involves 2 phases;
The mechanical phase: the teeth chew the food and break it down into
smaller pieces- then thru waves of contractions called peristalsis, the
muscles push the food thru the digestive tract.
Emotions such as sadness, depression, and fear can slow down this
process. Anger & aggression can speed up the process.
The chemical phase: chewed food mixes with saliva- a mucus and enzyme
liquid excreted by the mouth. This moistens the food and helps it to move
thru the digestive tract more easily. In the stomach the food mixes with
gastric juices to break down the food further. An ordinary meal leaves the
stomach in 2-3 hours. Carbohydrates leave first, proteins are second, and
are followed by fats.
Absorption
 Absorption: the process of taking in nutrients and
making them part of the body.
 The body can absorb water, ethyl alcohol, and simple
sugars directly from the stomach. They pass thru the
stomach walls into the bloodstream.
 Most absorption takes place in the small intestine.
The small intestine is lined with little hair-like
fingers called villi.
 Metabolism- is the chemical process that takes place
in the cells after the body absorbs the nutrients.