Vitamins, Minerals

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Vitamins, Minerals Water
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• Certain vitamins and minerals are needed for the
  body to function.
• 13 vitamins
• 22 minerals

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Vitamins

• Some things about vitamins
• They do not yield energy.
• They are found in the simplest form
• They do not require digestion
• Can assume different forms
• Some may be inactive, until needed
• Can be destroyed by various conditions
• Cure only diseases related to their deficiencies.
• Have different solubilitys which influence their
  absorption, transport, storage and excretion

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• Two types of vitamins
• Water-soluble
• Fat-soluble

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Fat-Soluble vitamins

• Vitamin A, D, E and K
• Excess is stored in the liver and in body fat
• It is possible to build up to a toxic level

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Vitamin A (Retinol)

• Vitamin A
• Promotes good vision
• Promotes healthy skin
• Helps with growth and maintenance of bones,
  teeth, and cell structure
• Beta-carotene is converted into vitamin A
• RDA 900 micrograms for males 700 micrograms for
  females

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Too much vitamin A

• May turn your skin orange
• May cause fatigue, weakness, severe headache,
  blurred vision, hair loss and joint pain.
• Toxicity
• May cause severe liver or brain damage
• Birth defects

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A vitamin Supplement8000 I.U. 2400mcg1500mcg
more than RDA!!
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Too little vitamin A

• May cause night blindness
• Lowered immune system

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Foods rich in vitamin A

• Carotenoids
• Orange/Yellow fruits and vegetables
• Cantaloupes, carrots, sweet potatoes, winter
  squash
• Leafy green vegetables
• Spinach, broccoli

• Only animal products
• Liver
• Fish
• Eggs
• Milk, butter and cheese

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• Vitamin D deficiency is on the riseWhy do you
  think that is?- Write down in your notes.

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Vitamin D The Sunshine Vitamin

• Essential for building and maintaining bones and
  teeth
• Responsible for absorption and utilization of
  calcium
• Other health benefits
• May boost immune system
• May also help decrease certain cancers
• RDA 5 micrograms until age 50
• 10 micrograms until 70 15 mcg 70

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Too little vitamin D

• Vitamin D deficiency has been in the news a lot
  lately.
• Deficiency may occur from
• Inadequate diet
• Vegetarianism, lactose intolerance, milk allergy
• Body unable to absorb needed vitamin D
• Limited exposure to sunlight

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Vitamin D Deficiency

• May lead to osteoporosis in
• adults
• Rickets in developing children

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Too much vitamin D

• May result in an increase in blood calcium levels
  causing calcium to accumulate in soft tissues.

(Dont waste you money you live in El Paso.
Youll be OK!)
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Getting vitamin D

• Sun exposure for 10-15 minutes a day (direct
  light)
• Foods
• Fortified milk
• Tuna
• Salmon

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Vitamin E

• Important to red blood cells, muscles and other
  tissues
• Deficiency is rare
• Toxicity is rare
• But Vitamin E acts as a blood thinner
• Foods
• Vegetable oils, salad dressings, whole grain
  cereals, green leafy vegetables, nuts, seeds,
  peanut butter and wheat germ.

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Vitamin K

• Important for blood clotting
• Also has a role for bone health
• Mostly made in the intestines
• Deficiency is rare
• Toxicity is rare
• Foods
• Turnip greens, cauliflower, spinach, liver,
  broccoli, kale and cabbage

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Water-Soluble Vitamins

• Vitamins Bs and C
• Eight B vitamins
• Thiamin (B-1)
• Riboflavin (B-2)
• Niacin (B-3)
• Pyridoxine (B-6)
• Cobalamin (B-12)
• Folic acid (B-9)
• Pantothenic acid (B-5)
• Biotin (B-7)

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Thiamin or B-1

• Helps to convert carbohydrates to energy
• Deficiency
• Fatigue, nausea, depression, nerve damage
• Foods
• Pork, beef, liver, peas, seeds, legumes,
  whole-grain products, and oatmeal

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Riboflavin or B-2

• Key to metabolism and red blood cells
• Deficiency
• Dry, scaly skin
• Foods
• Milk, yogurt, cheese, whole-grain breads, green
  leafy vegetables, meat, and eggs

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Niacin or B-3

• Also involved with energy production
• Also helps with skin, nerves and digestive system
• Deficiency
• Rare but causes diarrhea, dermatitis, dementia
  and death
• Foods
• Meat, poultry, liver, eggs, brown rice, baked
  potatoes, fish, milk, and whole-grain foods

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Pyridoxine or B-6

• Involved in chemical reactions of proteins and
  amino acids
• Deficiency
• Skin changes, dementia, nervous system disorders
  and anemia
• Foods
• Lean meats, fish, legumes, green leafy
  vegetables, raisins, corn, bananas, mangos

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Cobalamin or B-12

• Helps with nervous system, red blood cells and
  DNA synthesis
• Deficiency
• Nervous system disorders and pernicious anemia
• Foods
• Only found in animal products
• Meat, fish, poultry, eggs, milk products and clams

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Folic acid (Folacin, Folate, B-9)

• Key role in red blood cell formation and cell
  division
• Deficiency
• Anemia, digestive disorders
• Foods
• Leafy, dark green vegetables
• Also found in liver, beans, peas, asparagus,
  oranges, avocados

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Pantothenic Acid (B-5) and Biotin (B-7)

• Help with metabolism and formation of some
  hormones
• Deficiencies are rare
• Foods
• Almost any food, plant-based or animal-based

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Vitamin C

• Important to immune system, bone health, blood
  vessel health, cell structure and absorption of
  iron
• Deficiency
• Rare
• Too much vitamin C
• Digestive issues
• Foods
• Melons, berries, tomatoes, potatoes, broccoli,
  fortified juices, kiwi, mangos, yellow peppers
  and citrus fruits

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Minerals

• 22 minerals are needed by the body
• Two categories
• Major
• Include calcium, chloride, magnesium, phosphorus,
  potassium, sodium, and sulfur
• Trace
• Include iron, zinc, iodine, selenium, copper,
  manganese, fluoride, chromium, molybdenum,
  arsenic, nickel, silicon, boron and cobalt

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Copy this only if you do not have your own
table!!!!
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(No Transcript)
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Copy this only if you do not have your own
table!!!!
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Sodium

• What does sodium do for you?
• Helps maintain fluid balance
• Helps transmit nerve impulses
• Influences contraction and relaxation of muscles

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Sodium Health

• Too much sodium
• Causes high blood pressure
• May lead to fluid retention

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Sodium Savvy

• The human body requires about 500 mg of sodium
  per day, while the average American usually
  ingests between 2,300-6,900 mg each day.
• It is recommended to stay in a range of 1,500 to
  2,400 mg / day.

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Where are you getting sodium?
www.mayoclinic.com
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Sodium Food

• On food labels
• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite

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Reducing sodium in your diet

• Eat more fresh foods
• Eat less processed foods
• Look for low-sodium products
• Limit the salt you add to foods
• Experiment with other seasonings
• Use salt substitutes with caution

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Calcium

• The most abundant mineral in your body
• 99 is stored in the bones
• Known for bone health
• How much do you need?
• Males 19-50 years old 1,000 mg / day
• Females 19-50 years old 1,000 mg / day

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Calcium Foods

• Dairy products, fortified juices, sardines

Food Calcium
Yogurt, plain (low-fat) Yogurt, flavored (low-fat) 1 cup - 415 mg 1 cup 345 mg
Milk, skim Milk, 1-2 1 cup 302 mg 1 cup 300 mg
Cheese 1 slice- 293 mg
Ice cream ½ cup 88 mg
Broccoli, cooked ½ cup 68 mg
Salmon, canned 3 oz 165 mg
Fortified orange juice 8 oz 300 mg
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Iron

• Iron deficiency is the most widespread vitamin or
  mineral deficiency in the world.
• 70 of your bodys iron is in your hemoglobin
• Too little iron too little oxygen

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Iron Foods

• Heme iron
• Found in animal products
• Red meats, liver, poultry and eggs
• Non-heme iron
• Found in plant products
• Beans, nuts, seeds, dried fruits, fortified
  breads and cereals

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Iron supplements

• Check with your doctor first.
• High risk groups
• Strict vegetarians
• Those who do not eat a balanced diet
• Those who are over 60
• Smokers and those who regularly drink alcohol
• Chronic dieters
• Those who suffer from food allergies,
  intolerances

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Water
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• https//www.youtube.com/watch?vgoBmkTL6rzc

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Water

• Essential for life
• It is possible to live without food than without
  water.
• Water makes up about 60-75 of your body weight

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Why is water important?

• Transports nutrients and waste products, water is
  a solvent
• ?aiding in digestion of food nutrients
• ?flushing the body of wastes
• ?weight control
• Water is an excellent lubricant in the body
• ?maintaining a healthy complexion
• ?Joints and eyes
• ?cushion for vital tissue
• Regulates body temperature
• ?Blood
• ? perspiration

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• https//www.youtube.com/watch?vzCheAcpFkL8

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How much water do you need?

• Adequate intake
• For men 125 oz / day
• For women 91 oz / day
• Ideally 80 of water should coming from drinking
  fluids.

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• https//www.youtube.com/watch?vt1nwSuWr_q8