Fat-Soluble Vitamins
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Transcript Fat-Soluble Vitamins
Micronutrients
Minerals and vitamins are called micronutrients since
they are needed by your body in SMALL amounts.
The minerals and most of the vitamins your body needs
must be obtained from the FOODS you eat since your
body cannot make them.
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JOBS OF VITAMINS
1. REGULATE BODY PROCESSES
such as:
eyesight, healing of wounds,
digestion, blood circulation, breathing,
heart beat, elimination
2. PROMOTE HEALTHY GROWTH
Micronutrients: Vitamins
Vitamins: Group of complex compounds that help your body
maintain normal metabolism, growth, and development
Vitamins CANNOT be made by your body.
Two Groups of Vitamins:
Water-Soluble
Fat-Soluble
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© 2005
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Micronutrients: Vitamins
1. Water-Soluble Vitamins:
Vitamins that dissolve in water and are NOT stored in
your body for future use
Examples of Water-Soluble Vitamins:
Vitamin C: (ascorbic acid) Fights against infection,
maintains healthy gums, strengthens and maintains blood
vessel structure
Food sources: citrus fruits, tomatoes, leafy
vegetables
o Vitamin B Complex/Folic acid: Helps prevent birth
defects, and is needed in the formation of red blood cells
and nucleic acids
Food sources: breads + cereals, beets, broccoli,
avocado, turkey, bok choy, and lentils.
Micronutrients: Vitamins
2. Fat-Soluble Vitamins:
Vitamins that dissolve into and are transported by fat
They can be stored in fat tissue, the liver, and the kidneys.
Examples of Fat-Soluble Vitamins:
Vitamin A: Maintains good vision (especially at night + in
darkened rooms), promotes body cell growth, helps protect
teeth
Food sources: green vegetables, dairy products
Yellow, orange, green are colors to remember with
the darker colors signifying better nutrition.
Vitamin D (sunshine vitamin): Promotes the development
of healthy bones and teeth
Food sources: eggs, salmon, fortified breakfast
cereal. Other sources include sunlight.
Vitamin E
fat soluble vitamin
EZ-iest vitamin to get
found in a wide variety of foods
Vitamin K
another fat-soluble vitamin
needed for normal clotting of blood.
Food sources =dark green leafy
vegetables, whole grains, also is made in
the body’s intestinal tract
Fat-soluble vitamins
ADEK
sound like a name? Will
that help you to remember the fat
soluble vitamins??
SATELLITE
MAP 4
Micronutrients: Minerals
Minerals are INORGANIC
substances that are required by
your body in order to develop and
grow properly
JOBS OF MINERALS
1. REGULATE BODY PROCESSES such as:
eyesight, healing of wounds, digestion,
blood circulation, breathing, heart beat,
elimination
2. PROMOTE HEALTHY GROWTH
Same jobs as VITAMINS!
Micronutrients: Minerals
Some Important Minerals:
Calcium
Iron
Potassium
Magnesium
Phosphorus
Sodium
Fluorine
Iodine
Zinc
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Career Development Software, Inc
© 2005
© 2005 JupiterImages Corporation
Micronutrients: Minerals
1. Calcium
Function: Helps build strong
bones and teeth, regulates blood
clotting
Food sources: dairy products,
leafy and green vegetables
2. Iron
Function: Helps build hemoglobin
which is the oxygen-carrying part
of your red blood cells
Food sources: eggs, meats, whole
grains
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Micronutrients: Minerals
3. Potassium
Function: Helps regulate fluid balance in the
body, assists with the normal functioning of
muscles and nerves
Food sources: bananas, carrots, milk
The New Pyramid - Nutrition
Career Development Software, Inc
© 2005
© 2005 JupiterImages Corporation
Micronutrients: Minerals
4. Magnesium
Function: Involved in the metabolism
of proteins and carbohydrates, assists
with bone growth and proper muscle
functioning
Food sources: milk, meat, nuts
The New Pyramid - Nutrition
Career Development Software, Inc
© 2005
© 2005 JupiterImages Corporation
Micronutrients: Minerals
5. Phosphorus = works WITH
calcium to make strong bones + teeth
Food sources = dairy foods, eggs,
meat
Micronutrients: Minerals
6. Sodium = helps keep the
water balance in the body.
TOO MUCH sodium causes
Hypertension (high blood
pressure)
food source = iodized salt
Micronutrients: Minerals
7. Fluorine = helps teeth stay
healthy;
sources = water, toothpaste,
dentist
8. Iodine = regulates the thyroid
gland to prevent goiters (an
enlargement of the thyroid gland);
food source = Iodized salt
Micronutrients: Minerals
9. Zinc = as important as protein
for growth and repair of body
tissue;
food sources = animal foods
NUTRITION CONCERNS for
MINERALS
OSTEOPOROSIS—lack of calcium and
phosphorus = weak bones
ANEMIC—lack of iron in blood = weak, tired,
run down
HYPERTENSION (high blood pressure)
from TOO MUCH SALT, sodium = heart
attack, stroke.
Micronutrients--review
Minerals and vitamins are called micronutrients since they
are needed by your body in SMALL amounts.
The minerals and most of the vitamins your body needs
must be obtained from the FOODS you eat since your
body cannot make them.
© 2005 JupiterImages Corporation
Water
Do you know the MOST IMPORTANT
nutrient?
It’s Water!
60%-80% of the human body is WATER!
8 glasses of water needed daily
Function: Assists with the transport of
materials in the body by making up most of
the liquid part of blood (plasma), helps
regulate body temperature, and helps
break down food in the digestive system
Food sources: vegetables, fruit, milk,
WATER
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Career Development Software, Inc
© 2005
© 2005 JupiterImages Corporation
Nutrition concern for water
DEHYDRATION if not enough is
consumed.
Who is at risk?
Infants that are sick
Elderly, especially in hot weather
Athletes training in hot weather
SATELLITE MAP 5
The end…
Aim for Fitness
1. Aim for a healthy
weight
2. Be physically active each day
Build a Healthy Base
3. Let the pyramid guide your choices
4. Choose a variety of grains daily, especially
whole grains
5. Choose a variety of fruits and vegetables
daily.
6. Keep food safe to eat.
Choose Sensibly
7. Choose a diet that is low in saturated fat and cholesterol
and moderate in total fat
8. Choose beverages and foods to moderate
your intake of sugars
9. Choose and prepare food with less salt
10. If you drink alcoholic beverages do so in
moderation
Practice
making good
nutritional choices.
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