Chapter 8.2 (pages 202 – 209)

What Are Vitamins?

Nutrients that made by living things, are required only in small amounts, and assist many chemical reactions in the body.

Vitamins do not provide you energy or raw materials of which your cells are made of.

2 Classes of Vitamins

Fat-Soluble: Can be stored by the body.

Water-Soluble: Cannot by stored in body so it is necessary to eat foods that supply them everyday.

Fat-Soluble Vitamins

Vitamin A, D, E, K

Vitamin A

Source: Liver, eggs, cheese, milk, yellow, orange and dark green vegetables.

Function: Maintains healthy skin, bones, teeth and hair, aids in vision in dim light.

Vitamin D

Source: Milk, eggs, liver, exposure of skin to sunlight.

Function: Maintains bones and teeth, helps in the use of calcium and phosphorus

Vitamin E

Source: Margarine, vegetable oils, wheat germ, whole grains, legumes, green leafy vegetables

Function: Aids in maintenance of red blood cells vitamin A and fats

Vitamin K

Source: Green leafy vegetables, potatoes, lever

Functions: Aids in blood clotting

Water-Soluble Vitamins

B1, B2, B6, B12, Pantothenic acid, Folate (folic acid), Biotin, Vitamin C (ascorbic acid)

Vitamin B1

Source: Pork products, liver, whole- grain foods, legues

Function: Aids in carbohydrate use and nervous system function

Vitamin B2 (riboflavin)

Source: Milk, eggs, meat, whole grains, dark green vegetables

Function: Aids in metabolism of carbohydrates, proteins, and fats

Vitamin B3 (niacin)

Source: Poultry, meat, fish, whole grains, nuts

Function: Aids in metabolism

Vitamin b6

Source: Meat, poultry, fish, whole-grain foods, green vegetables

Function: Aids in metabolism or carbohydrates, proteins and fats

Vitamin B12

Source: meat, fish, poultry, eggs, milk, cheese

Function: Maintains healthy nervous system and red blood cells

Pantothenic Acid

Source: Organ meats, poultry, fish, eggs, grain

Function: Aids in metabolism

Folate (folic acid)

Source: Green leafy vegetables, legumes (beans)

Function: Aids in formation of red blood cells and protein

Biotin

Source: Organ meats, poultry, fish, eggs, peas, bananas, melons

Function: Aids in metabolism

Vitamin C (Ascorbic Acid) Source: Citrus Fruits, green

vegetables, melons, potatoes, tomatoes

Function: Aids in bone, teeth, and skin formation, iron uptake

Antioxidants

Help protect healthy cells from damage caused by normal aging process as well as from certain types of cancers.

Vitmain C and E are most powerful antioxidants

Minerals

Nutrients that occur naturally in rocks and soils.

Plants absorm minerals form rocks and soil through their roots.

24 different minerals have been shown to be essential for good health.

Minerals

Calcium, phosophorus, magnesium, sodium, chlorine, potassium, sulfur, iodine, selenium, iron, zinc, and flourine

Calcium

Source: Milk and milk products, dark green leafy vegetables, tofu, legumes

Function: Helps build and maintain bones and teeth, nerve and muscle function, blood clotting

Phosphorus

Source: Meat, eggs, poultry, fish, legumes, milk and milk products

Function: Helps build and maintain bones and teeth, energy metabolism

Magnesium

Source: Leafy green vegetables, legumes, nuts, whole-grain food

Function: helps build bones and protein, energy metabolism, muscle contraction

Sodium

Source: Table salt, processed food, soy sauce

Function: Halps maintain water balance, nerve function

Chlorine

Source: Table salt, soy sauce, process foods

Function: Helps maintain water balance, digestion

Potassium

Sources: Vegetables, fruits, meat, poultry, fish

Function: Helps maintain water balance and make protein, functioning of hear and nervous systen

Iron

Source: Red meats, seafood, legumes, green leafy vegetables, fortified cereals, dried fruits

Function: Part of red blood cells, helps in energy metabolism

Vitamin & Mineral Supplements People who eat a wide variety, well

balanced diet seldom suffer deficiencies.

Overdose of fat-soluble vitamins can cause vitamin poisoning.

Overdose of water-soluble vitamins will be excreted by body.

Water

About 65 percent of your body weight is water

Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in water solution.

Water and the body

Primary component of blood and tissue

Carries dissolved waste products out of body

Regulates body temp Contains ELECTROLYTES that

regulated many body processes (muscle contraction)

10 Reasons to Drink Water 10 Reasons to Drink Water Water is absolutely essential to the human body’s survival. A person can

live for about a month without food, but only about a week without water. Water helps to maintain healthy body weight by increasing metabolism

and regulating appetite. Water leads to increased energy levels. The most common cause of

daytime fatigue is actually mild dehydration. Drinking adequate amounts of water can decrease the risk of certain types

of cancers, including colon cancer, bladder cancer, and breast cancer. For a majority of sufferers, drinking water can significantly reduce joint

and/or back pain. Water leads to overall greater health by flushing out wastes and bacteria

that can cause disease. Water can prevent and alleviate headaches. Water naturally moisturizes skin and ensures proper cellular formation

underneath layers of skin to give it a healthy, glowing appearance. Water aids in the digestion process and prevents constipation. Water is the primary mode of transportation for all nutrients in the body

and is essential for proper circulation.

How much water should you drink? Minimum 10 eight ounce cups of

water for female Minimum 14 eight ounce cups of

water for male

Sports drinks & Exercise

Recommended to drink 2 cups of fluid 2 hours before exercise.

Do not need sports drink and carbs associated with it unless you are exercising 60 mins or more