Micronutrients

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Micronutrients Water

• Presented By
• Network for a Healthy California
• Huntington Beach Union High School District

This material was funded by USDAs Food Stamp
Program through the California Department of
Public Healths Network for a Healthy California.
These institutions are equal opportunity
providers and employers. The Food Stamp Program
provides nutrition assistance to people with low
income. It can help buy nutritious foods for a
better diet. For information on the Food Stamp
Program, call 1-888-328-3483.
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What are Micronutrients?
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What are Micronutrients?

• Essential elements only needed in small
  quantities.
• Vitamins Minerals

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A Look at Vitamins

• Vitamins are
• Nutrients that are made by living things
• Required in small amounts
• Assist in many chemical reactions
• Do not directly supply you with calories
• Fat soluble or water soluble

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What are the fat soluble vitamins?Why do these
vitamins require fat to be included in our diets?
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Fat Soluble Vitamins

• Fat soluble absorbed with the help of fat
  stored in fatty tissues and liver
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

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Why is Vitamin A important?What foods provide
Vitamin A?
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Vitamin A

• Function- helps maintain skin and eyes helps
  protect against infection
• Food Sources
• Animal liver, eggs, cheese, milk
• Plant (beta carotene) yellow, orange and dark
  green vegetables fruit carrots, apricots,
  sweet potatoes, kale collard greens

? vitamin a ? beta carotene ?zeaxanthin ?
carotenoids ? alpha carotene ? lutein ? vitamin a
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Why is Vitamin D important?What foods provide
Vitamin D?
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Vitamin D

• Function helps maintain bones teeth helps
  control calcium levels in our blood, prevents
  rickets
• Sources milk, eggs, butter, liver, fortified
  cereals, oily fish (salmon) exposing our skin
  to the sunlight

? vitamin d ? ergocalciferol ?cholecalciferol ?
sunshine vitamin ? vitamin d1 ? vitamin d10 ?
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Why is Vitamin E important?What foods provide
Vitamin E?
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Vitamin E

• Function helps maintain red blood cells and is
  an antioxidant
• Sources margarine, vegetable oil, salad
  dressing with vegetable oil, wheat germ,
  sunflower seeds, almonds, whole grains, legumes,
  leafy green vegetables

? vitamin e ? alpha ?tocotrienol ? beta ?
tocopherol ? gamma ? delta ? vitamin e
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Why is Vitamin K important?What foods provide
Vitamin K?
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Vitamin K

• Function helps blood to clot, helps in forming
  bones
• Sources leafy green vegetables, broccoli,
  canola olive oils, cabbage

? vitamin k ? phyllopquinone ?menaquinones ?
menadione ? vitamin k1 ? vitamin k2 ?
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Water Soluble Vitamins

• Water soluble dissolves in water
• Thiamin (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pyridoxine (B6)
• Cobalamin (B12)

• Pantothenic acid
• Folic Acid (Folate)
• Biotin
• Vitamin C

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Why are the B Vitamins important?What foods
provide the B Vitamins?
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B Vitamins

• Function help metabolize carbohydrates, fats
  proteins
• Folic Acid helps form red blood cells
• Thiamin B12 helps in nervous system function
• Sources meat, whole grains, leafy green
  vegetables, eggs, dairy

? thiamin ?riboflavin ? niacin ? pantothenic acid
? pyridoxine ? biotin ? vitamin b12 ?
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Why is Vitamin C important?What foods provide
Vitamin C?
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Vitamin C

• Function helps produce connective tissue,
  repairs, helps absorb iron, protects from
  bruising, keeps gums healthy, helps heal cuts,
  protects from infection
• Source citrus fruits, broccoli, kiwi,
  cantaloupe, red peppers, tomatoes

? vitamin c ? ascorbic acid ?dehydroascorbic acid
?
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A Closer Look at Minerals

• Minerals
• Naturally occur in rock or soil
• Help trigger or regulate body processes
• Give our bodies structure

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What minerals are needed by the body?
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A Closer Look at Minerals

• Calcium
• Chlorine
• Chromium
• Cobalt
• Copper
• Fluoride
• Iodine
• Iron
• Magnesium

• Manganese
• Molybdenum
• Phosphorus
• Potassium
• Selenium
• Sodium
• Sulfur
• Vanadium
• Zinc

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Key Nutrients for Teens?

• Lets highlight three key nutrients
• Calcium
• Iron
• Folic Acid

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Calcium

• Structural component of bones teeth
• Helps muscle contract
• Helps blood clot
• Transmits nervous system messages

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How many of you think you get enough calcium?
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U.S. Teens Calcium Consumption

• 9 out of 10 girls are NOT getting enough calcium
• 7 out of 10 boys are NOT getting enough calcium

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Why be concerned about calcium intake during teen
years?

• Other than infancy, this is most rapid growth
  period
• 15-20 of adult height is acquired
• 50-80 of adult weight
• Approximately 45 of total skeletal mass is
  acquired

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Amount of calcium in our bodies at different
stages

• Newborn 27 grams
• 10 years old 400 grams
• 15 years old 800 grams
• Adult 1200 grams
• Adult with Osteoporosis 750 grams

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Weight Bearing Exercise and Bone Health

• Running, walking, and weight-lifting add to the
  strength of bones
• Consume calcium-rich foods and keep moving!

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How much calcium should a teen get?
Ages 9-18 1,300 mg of calcium per day
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What food groups contain calcium?
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Sources of Calcium

• Milk , cheese, yogurt
• Leafy green vegetables
• Some fish with bones (sardines) and shellfish
• Tofu
• Sesame seeds, beans
• Fortified foods

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Calcium/Vitamin D Link

• Need vitamin D for absorption of calcium
• Most milk products are fortified with vitamin D
• Exposure to sunlight activates vitamin D
  production in the body

Bone
Calcium
Vitamin D
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Lactose Intolerance

• Decreased production of enzyme lactase
• Very common problem among many ethnic groups

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Lactose Intolerance

• Lactose reduced or lactose free dairy products
• Add lactase enzyme to fluid milk
• Take lactase supplement
• Consume small quantities of lactose foods

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Iron

• Component of red blood cells that carries oxygen
• Immune system function
• Helps vitamin A function
• Helps produce collagen

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Iron Foods

• Lean Meats
• Shellfish
• Sardines
• Spinach
• Enriched and Whole Grain Foods
• Dried Fruits

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Symptoms of Iron Deficiency

• Get tired quickly
• Shortness of breath
• Dizziness
• Severe - anemia
• headaches
• sleeplessness
• feeling cold
• pale

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U.S. Teens and Iron Deficiency

• More teen girls are iron deficient than teen boys
• Diagnosis made via blood test
• Easily reversible by consuming iron rich diet

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Why are more girls iron deficient than boys?
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Recommended Iron Intake

• Teen Girls
• 15 mg/day

• Teen Boys
• 10-12 mg/day

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Iron Absorption

• Foods that increase absorption
• Vitamin C foods combined with iron containing
  foods
• Foods that decrease absorption
• Coffee, tea
• High fiber foods

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Which foods would you combine to enhance iron
absorption?
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Folic Acid

• Cell building B vitamin
• Helps to produce DNA and RNA
• Plays a role in reducing spina bifida
• May have role in protecting against heart disease
• Works with vitamin B12 in forming hemoglobin in
  red blood cells

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Folic Acid Recommended for Teens

• 400 mcg folic acid per day
• This recommendation is largely based upon
  reduction of spina bifida
• Current recommendations are the same for both
  genders

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Good Food Sources of Folic Acid

• Orange Juice
• Leafy Green Vegetables
• Legumes

• Fortified Grain Products
• cereals
• pastas
• breads
• flour

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Nutrients

• Macronutrients- Carbohydrates, Protein, and Fat
• Micronutrients- Vitamins and Minerals
• What is the one essential nutrient we have not
  discussed?

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Water

• About 65 of our body is water
• Almost all of our bodys chemical reactions need
  water
• Blood and tissue have high water content

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Water

• Carries away waste material
• Maintains body temperature sweating
• Carries electrolytes
• sodium/ potassium regulate many processes in
  cells (nerves and muscles)

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How much fluid do we need each day?
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Fluid Needs

• We need about 6 8 eight ounce cups of fluid or
  about ½ gallon

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General Guidelines

• Eat a variety of foods to make sure you are
  consuming all the micronutrients
• Refer to www.MyPyramid.gov for guidelines on
  nutrition and physical activity