WATER and PHYTOCHEMICALS

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WATER and PHYTOCHEMICALS
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Water as a nutrient

• Makes up 55 - 75 of a mature body
• Can survive only a few days without it
• Water is part of every cell, tissue, and organ in
  the body.
• It is the main component of all body fluids
  blood, saliva, digestive juices, urine

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Functions of Water

• Chemical reactions
• Transportation
• Cushioning and moisturizing
• Waste removal
• Temperature regulation
• Breathing
• Overall well-being

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How much water?

• Hydration getting enough water to meet all the
  bodys needs
• Recommended 8 to 12 cups a day the amount your
  body loses daily
• You can take your body weight and divide by 2 to
  get your personal needs (if you weigh over 100
  pounds). This give you the number of ounces you
  should be drinking.

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Dehydration lack of water in the body

• Signs
• Dark-colored urine
• Dry lips and skin
• Constipation
• Headaches, dizziness, nausea, and light
  headedness
• Extreme dehydration can produce seizures, brain
  damage, and even death

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Getting fluids

• Half of the fluids you drink should be water
• Other sources milk, juice, other beverages and
  soups
• Also, high water content fruits and vegetables

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Drinking more water -

• Increase gradually
• Make it a habit to drink a cup when you get up,
  when you go to bed, and before each meal
• Carry a sports bottle

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Phytochemicals

• Are not nutrients
• Are plant based substances that appear to help
  prevent certain diseases
• Plant produce them for protection from insects,
  viruses, fungi and the sun.
• They give plants their color, flavor, and aroma.
• Some people refer to them as phytonutrients
  because of their possible influence on health.

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Possible benefits -

• Act as antioxidants
• Enhance immunity
• Keep cancer from forming/multiplying
• Influence the bodys production of cholesterol
• Protect against cancer, diabetes, heart disease,
  high blood pressure, and blindness

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Examples of Phytochemicals

• Carotenoids
• Beta-carotene body uses to make vitamin A, acts
  as an antioxidant. Found in yellow and orange
  fruits and vegetables. Also, green vegetables,
  the chlorophyll may mask the color
• Lycopene found in red fruits and vegetables
  may reduce the risk of cancer and heart disease

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• Lutein found in kale, spinach, collard greens,
  romaine lettuce, broccoli, and brussel sprouts,
  kiwifruit and egg yolks. May protect against
  blindness

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Flavonoids -

• Anthocyanins found in red and purple fruits and
  vegetables. May lower cancer risk.
• Isoflavones Found in soybeans and soy-based
  foods. May prevent cancer, lower cholesterol,
  and may reduce symptoms of menopause

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VITAMINS
Im not talking supplements!!!!
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• Water-soluble vitamins are those that dissolve in
  water, and pass easily into the blood stream
  during digestion.
• The water soluble vitamins are vitamin C and the
  B vitamins.
• Vitamin C occurs only in fruits and some
  vegetables and is good for skin, bones and teeth
  and also helps in wound healing.
• The B vitamins help convert carbohydrates into
  energy, and are found in the meat, fruit, and
  vegetable groups.

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• Taking vitamins will not provide energy for the
  body.
• Excess amounts of water soluble vitamins are
  removed from the body.

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• Fat-soluble vitamins are those that are absorbed
  and transported by fat.
• The fat soluble vitamins are A, D, E, and K.
• Any extra fat-soluble vitamins are stored in the
  liver, so excess or unneeded amounts can be
  dangerous.

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• Vitamin A is found in foods high in beta-carotene
  and liver. It also helps prevent night blindness
  and wards off infection.
• Vitamin D works with calcium to help build strong
  bones and teeth and can be found in fortified
  milk.

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Minerals
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• Electrolytes maintain fluid balance inside and
  outside of cells
• Sodium, Chloride, and Potassium acts as
  electrolytes in your body. You get these in many
  foods including table salt and processed foods.

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Fluoride is usually found in toothpaste or the
drinking water. It helps to keep teeth strong.
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• Electrolytes maintain fluid balance inside and
  outside of cells
• Sodium, Chloride, and Potassium acts as
  electrolytes in your body. You get these in many
  foods including table salt and processed foods.

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• IRON
• helps carry oxygen in the blood.
• iron-deficiency anemia Not enough iron, which
  can leave you feeling tired and weak.
• Meat, egg yolks, and dark leafy vegetables will
  provide you with the iron that you need.