Micronutrients

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Micronutrients
Phytochemicals
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What are Micronutrients?

• Vitamins - complex structures that help regulate
  many functions in your body
• Minerals parts of many cells enzymes, and
  can trigger reactions

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A Closer Look at Vitamins

• Two kinds
• Fat soluble dissolves in fat
• vitamin A eyes, cells, protects
• Vitamin D helps bones
• Vitamin E antioxidant
• Vitamin K helps clotting, helps make protein

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A Closer Look at Vitamins

• Water soluble
• vitamin C
• helps produce connective tissue
• repairs
• helps absorb iron
• protects from bruising
• keeps gums healthy
• helps heal cuts
• protects from infection

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A Closer Look at Vitamins

• B vitamins helps our bodies produce energy
• B1-thiamin
• B2-riboflavin
• B3-niacin
• B6-pyridoxine

• pantothenic acid
• Biotin
• folic acid
• B12

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A Closer Look at Minerals

• Minerals a small amount of essential nutrients
  (4 of body weight) needed to
• Regulate body processes
• Give our bodies structure
• Help trigger or regulate processes

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A Closer Look at Minerals

• Calcium
• Phosphorus
• Magnesium
• Chloride
• Potassium
• Chromium
• Cobalt
• Copper

• Fluoride
• Iodine
• Iron
• Manganese
• Molybdenum
• Selenium
• Sodium
• Zinc

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Key Nutrients for Teens?

• Lets highlight four key nutrients
• Calcium
• Vitamin D
• Folic Acid
• Calcium

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Calcium Vitamin D

• Role in the body
• Status of U.S. teens
• Good food sources
• Calcium/Vitamin D link
• Options for those with lactose intolerance

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Calciums Role in the Body

• Structural component of bones and teeth
• Aids in muscle contraction
• Aids in blood clotting
• Transmission of nervous system messages

Hello!!
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U.S. Teens and Calcium Consumption

• 9 out of 10 girls are not meeting calcium
  requirements
• 7 out of 10 boys are not meeting calcium
  requirements
• Younger children (ages 6-11) 2/3 not meeting
  calcium requirements

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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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Why be concerned about calcium intake during teen
years?

• Without proper nutrients, the optimal growth
  opportunity is lost
• Dire long term health consequences can result

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Weight Bearing Exercise and Bone Health

• Weight bearing exercise an important factor in
  bone health
• Running, walking, weight-lifting add to the
  strength of bones
• Drink your milk and keep moving!

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How much calcium should a teen get?
The recommendation for calcium intake for
children and young adults, ages 9-18 is 1,300 mg
of calcium per day
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Good Food Sources of Calcium

• Milk and milk products
• Dark, leafy green veggies
• Some fish and shellfish
• Tofu

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The Calcium/Vitamin D Link

• Need vitamin D for absorption of calcium
• Most milk products are fortified with vitamin
  D
• Exposure to sunlight is good source of vitamin D

Vitamin D
Calcium
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Lactose Intolerance

• Very common problem, especially among certain
  ethnic groups
• Decreased production of enzyme lactase

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Getting Calcium Despite Lactose Intolerance

• Look for lactose reduced/lactose free milk and
  dairy products
• Add lactase enzyme to fluid milk
• Take lactase supplement
• Consume small quantities of lactose foods

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Iron

• Irons role in the body
• Iron deficiency
• U.S. teens and iron consumption
• Iron rich foods
• Complementary foods
• Iron supplementation

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Iron Rich Foods

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

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Irons Roles in the Body

• Component of hemoglobin
• Part of an immune system enzyme
• Helps vitamin A function well
• Helps produce collagen

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Symptoms of Iron Deficiency

• Rapid fatigue
• Shortness of breath
• Dizziness
• Severe - anemia
• headaches
• insomnia
• feeling cold
• pallor

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U.S. Teens and Iron Deficiency

• 25 of teenaged girls are iron deficient
• Many teenage boys also have iron poor diets
• Diagnosis made via blood test
• Easily reversible by consuming iron rich diet

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Recommended Iron Intake

• Teen Girls
• 15 mg/day

• Teen Boys
• 10-12 mg/day

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The Best Iron Absorption

• Combine iron rich foods with foods that enhance
  absorption, such as
• vitamin C rich foods
• eat heme iron source along with non-heme source
• Choose to eat foods that lower iron absorption
  later
• coffee, tea
• high fiber foods

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Folic Acid

• The roles of folic acid in the body
• How much folic acid does a teen need?
• Good food sources of folic acid

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Roles of Folic Acid Humans

• A cell building B vitamin
• Helps to produce DNA and RNA
• Known to play a role in reducing birth defects
• 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 birth defects association with folic
  acid.
• Current recommendations are the same for both
  genders.

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Good Food Sources of Folic Acid

• Orange Juice
• Leafy vegetables
• Legumes

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

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General Guidelines

• Eat a variety of foods
• Choose a diet low in fat, saturated fat, and
  cholesterol
• Choose a diet moderate in sugars
• Chose a diet moderate in salt and sodium