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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 USDA s Food Stamp ... – PowerPoint PPT presentation

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Title: Micronutrients


1
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.
2
What are Micronutrients?
3
What are Micronutrients?
  • Essential elements only needed in small
    quantities.
  • Vitamins Minerals

4
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

5
What are the fat soluble vitamins?Why do these
vitamins require fat to be included in our diets?
6
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

7
Why is Vitamin A important?What foods provide
Vitamin A?
8
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
9
Why is Vitamin D important?What foods provide
Vitamin D?
10
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 ?
11
Why is Vitamin E important?What foods provide
Vitamin E?
12
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
13
Why is Vitamin K important?What foods provide
Vitamin K?
14
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 ?
15
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

16
Why are the B Vitamins important?What foods
provide the B Vitamins?
17
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 ?
18
Why is Vitamin C important?What foods provide
Vitamin C?
19
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
?
20
A Closer Look at Minerals
  • Minerals
  • Naturally occur in rock or soil
  • Help trigger or regulate body processes
  • Give our bodies structure

21
What minerals are needed by the body?
22
A Closer Look at Minerals
  • Calcium
  • Chlorine
  • Chromium
  • Cobalt
  • Copper
  • Fluoride
  • Iodine
  • Iron
  • Magnesium
  • Manganese
  • Molybdenum
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Sulfur
  • Vanadium
  • Zinc

23
Key Nutrients for Teens?
  • Lets highlight three key nutrients
  • Calcium
  • Iron
  • Folic Acid

24
Calcium
  • Structural component of bones teeth
  • Helps muscle contract
  • Helps blood clot
  • Transmits nervous system messages

25
How many of you think you get enough calcium?
26
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

27
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

28
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

29
Weight Bearing Exercise and Bone Health
  • Running, walking, and weight-lifting add to the
    strength of bones
  • Consume calcium-rich foods and keep moving!

30
How much calcium should a teen get?
Ages 9-18 1,300 mg of calcium per day
31
What food groups contain calcium?
32
Sources of Calcium
  • Milk , cheese, yogurt
  • Leafy green vegetables
  • Some fish with bones (sardines) and shellfish
  • Tofu
  • Sesame seeds, beans
  • Fortified foods

33
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
34
Lactose Intolerance
  • Decreased production of enzyme lactase
  • Very common problem among many ethnic groups

35
Lactose Intolerance
  • Lactose reduced or lactose free dairy products
  • Add lactase enzyme to fluid milk
  • Take lactase supplement
  • Consume small quantities of lactose foods

36
Iron
  • Component of red blood cells that carries oxygen
  • Immune system function
  • Helps vitamin A function
  • Helps produce collagen

37
Iron Foods
  • Lean Meats
  • Shellfish
  • Sardines
  • Spinach
  • Enriched and Whole Grain Foods
  • Dried Fruits

38
Symptoms of Iron Deficiency
  • Get tired quickly
  • Shortness of breath
  • Dizziness
  • Severe - anemia
  • headaches
  • sleeplessness
  • feeling cold
  • pale

39
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

40
Why are more girls iron deficient than boys?
41
Recommended Iron Intake
  • Teen Girls
  • 15 mg/day
  • Teen Boys
  • 10-12 mg/day

42
Iron Absorption
  • Foods that increase absorption
  • Vitamin C foods combined with iron containing
    foods
  • Foods that decrease absorption
  • Coffee, tea
  • High fiber foods

43
Which foods would you combine to enhance iron
absorption?
44
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

45
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

46
Good Food Sources of Folic Acid
  • Orange Juice
  • Leafy Green Vegetables
  • Legumes
  • Fortified Grain Products
  • cereals
  • pastas
  • breads
  • flour

47
Nutrients
  • Macronutrients- Carbohydrates, Protein, and Fat
  • Micronutrients- Vitamins and Minerals
  • What is the one essential nutrient we have not
    discussed?

48
Water
  • About 65 of our body is water
  • Almost all of our bodys chemical reactions need
    water
  • Blood and tissue have high water content

49
Water
  • Carries away waste material
  • Maintains body temperature sweating
  • Carries electrolytes
  • sodium/ potassium regulate many processes in
    cells (nerves and muscles)

50
How much fluid do we need each day?
51
Fluid Needs
  • We need about 6 8 eight ounce cups of fluid or
    about ½ gallon

52
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
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