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EATING WELL FOR GOOD HEALTH

Topic 2What we getfrom food

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Lesson 5

Learning about vitamins and minerals

LESSON OVERVIEW

This lesson is about the importance

of eating foods that provide essential

vitamins and minerals for proper growth

and development and to help prevent disease. It

explains that our bodies require many different

vitamins and minerals, each of which has a specific

function in the body and must be supplied in

different, sufficient amounts. Vitamins and minerals

are discussed separately and can be studied in two

different sessions. The lesson describes the essential

vitamins and minerals, their functions and good food

sources. It pays special attention to those vitamins and

minerals that are most likely to cause serious health

problems when people do not get enough of them

from their food: vitamins A, D, C, the B-complex

vitamins and folate and the minerals calcium, iron,

iodine and zinc.

LEARNING OBJECTIVES

By the end of the lesson, you will be able to:

name and describe the essential vitamins and minerals and their main functions in the body;

identify locally available foods that are good sources of each of the essential vitamins and minerals;

assess the amount and variety of vitamins and minerals in your diet.

Lesson 5Learning about vitamins and minerals


108 EATING WELL FOR GOOD HEALTH

Part 1

Vitamins: their functions and good food sources

READING

Vitamins and minerals in foods are necessary for the body to grow, develop and function properly. They are needed in very small (micro) but specific amounts, but they are essential for our health and well-being. These micronutrients work together with the macronutrients we eat (carbohydrates, protein and fats) to provide energy, build and maintain tissues and to regulate all of the body’s processes. Vitamins and minerals are needed to help the body perform specific functions that promote growth, reproduction, and help maintain health and life. Our bodies require a number of different vitamins and minerals, each of which has a specific function in the body and must be supplied in different, sufficient amounts. During times of rapid growth, such as during pregnancy and lactation, early infant and child growth and during periods of certain illnesses, it is especially important to get enough vitamins and minerals. The best way to ensure that we get enough of each of the vitamins and minerals we need is to eat a balanced diet that includes a variety of different foods.

Vitamins are needed for essential body processes and help the body stay healthy. The word vitamin comes from “vita”, the Latin word for life, indicating their importance to the various body processes. Essential vitamins are organic compounds made by plants and animals that we cannot produce ourselves so they must be taken in through the foods we eat. Each vitamin has a very specific function and not getting enough of each one can lead to the development of serious health problems and diseases. Some vitamins help us turn the carbohydrates, protein and fats we eat into the energy our bodies use. Other vitamins help build healthy tissues and hormones, even though they are not components of those body tissues. Some vitamins are protective, helping our immune systems fight against infection and serving as antioxidants, protecting cells and tissues from damage. Vitamins are divided into two types: “fat soluble” vitamins, which dissolve in fat, and “water soluble”, which dissolve in water.

Fat soluble vitamins

Fat soluble vitamins cannot dissolve in water or body fluids. Because these vitamins do not dissolve in water and are stable to heat, they are less likely to be lost in cooking and other food processing. Any excess amounts of these vitamins are stored in various tissues and organs as a reserve for future use by the body and are not lost through urine. As fat soluble vitamins are not eliminated by

TO THINK ABOUT WHILE READING

What does the word vitamin mean to you?

Do you know why we need vitamins?

Do you know what foods are good sources of different vitamins?



Part 1Vitamins: their functions and good food sources


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the body, taking high amounts of these vitamins can cause them to build up in the body, which can be harmful. Eating normal amounts of foods rich in the fat soluble vitamins is not likely to be harmful.

The four fat soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K. They perform many functions, including the development, health and functioning of various tissues and systems, such as the eyes, skin, lungs, bone, teeth, nervous system, immune system and blood. They interact with each other and with certain minerals to perform their functions. While all of the fat soluble vitamins are important for good health, two of them – A and D – are discussed in detail below, as deficiencies of these two vitamins are more common and can lead to serious health problems.

Vitamin A is essential for the normal growth and development of cells and is especially important for good vision, healthy skin and mucous membranes, bone formation, growth, immunity and reproduction. It is involved in many body processes and helps regulate cell growth and division. Vitamin A helps keep us healthy by promoting healthy skin and surface membranes, which help keep bacteria and viruses out of our bodies, and by strengthening the immune system to help fight infections. Vitamin A is also important for good eyesight and vision, including protecting against eye damage resulting from eye infections, and preventing night blindness. Severe vitamin A deficiency early in life can lead to permanent blindness caused by damage to the cornea, the transparent surface of the eye.

Eating a healthy, well-balanced diet containing a variety of foods rich in vitamin A can help meet the body’s needs for vitamin A and can help prevent blindness, infections and other health and growth problems that can result from insufficient vitamin A. As fat is needed for the body to absorb vitamin A, it is important to include adequate fat in the diet, along with other nutrients such as iron, zinc and adequate protein. Early detection and treatment of vitamin A deficiency and of measles, malaria, diarrhoea and malnutrition is important for preventing serious health problems. In situations where foods rich in vitamin A are not available or in cases of severe deficiency, foods fortified with vitamin A and vitamin A supplementation may be recommended.

Vitamin A exists in several forms. Pre-formed vitamin A (retinol) is found in foods of animal origin and is easily absorbed by the body. Another form of vitamin A is manufactured by the body from substances (certain carotinoids) in certain plant foods.

Best sources of pre-formed vitamin A are: animal livers and other organs. Other good food sources of vitamin A are: milk and milk products (not skimmed), butter and eggs.

Fact sheet Vitamins, their functions and good food sources for more

information on vitamins E and K.





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Best sources of carotinoids for the manufacture of vitamin A are: brightly coloured deep yellow and orange fruits and vegetables such as carrots, orange sweet potatoes and yams, pumpkins, some tree fruits such as mango and peaches, and dark green leafy vegetables, such as spinach and other leaves.

Vitamin D works together with calcium and other minerals and vitamins to help bones grow in density and strength. Vitamin D also has other important functions, including helping the immune system, the brain and the nervous system, the skin, muscles and cartilages, the kidneys, intestines and the reproductive organs. Not enough vitamin D can cause poor bone growth (rickets) in children and soft bones in adults. Low levels of vitamin D can decrease the body’s ability to fight against infections.

The best source of vitamin D is the body’s own production of it through exposure of the skin to sunlight. It is the only nutrient that the body can synthesize. It is found naturally in only a few foods, including egg yolks, liver and fatty fish and their oil. Some countries add vitamin D to foods such as milk, butter and margarine.

Water soluble vitamins

Water soluble vitamins dissolve in water and are not stored by the body. Any excess of water soluble vitamins are passed out of the body through urine. Water soluble vitamins are generally more fragile than fat soluble vitamins and are easily damaged or lost in food cooking and storage. Since these vitamins are not stored in the body, they must be taken in on a regular basis to meet the body’s needs. The water soluble vitamins are the eight different B-complex vitamins and vitamin C.

The B-vitamins help every cell in the body to generate energy from the carbohydrates, proteins and fats in foods and to use these nutrients to build and repair tissue. Each B-vitamin has a specific role in this process, but their functions overlap and work together, so they are often talked about as a group: the B-vitamins. Four of the B-vitamins – B1, B2, B3

and folate are discussed in detail below, as they are associated with problems in human health.

Fact sheet Vitamin A deficiency for more detail on what it is, who is at risk and how to treat and prevent it.

Fact sheet Vitamins, their functions and good food sources for more

information on the B-vitamins.





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Vitamin B1 (Thiamine) works primarily with carbohydrates to produce energy. It plays a role in the transmission of nerve impulses and is needed for the muscular, cardiovascular and gastrointestinal systems. Prolonged thiamine deficiency results in a condition called beri-beri, which is associated with heart problems, muscle weakness, mental disorders and memory loss. People who have a high carbohydrate intake but low amounts of thiamine, such as people who eat a lot of highly milled or polished rice, are at particular risk. Alcoholics and breastfed infants of thiamine-deficient mothers are also at high risk.

Best sources of thiamine are: liver, pork, whole unrefined grains and some fruits. Thiamine is water soluble and fragile and is easily destroyed in cooking.

Vitamin B2 (Riboflavin) is required to release energy from carbohydrates, protein and fats in body cells. It promotes growth, good vision and healthy skin, and is important for foetal bone, muscle and nerve development. An infant born to a mother with Vitamin B2 deficiency is at risk of anaemia, poor digestive function, poor bone formation, and a suppressed immune system. Riboflavin may be deficient when food intake is low and is usually seen together with other nutrient deficiency problems. Signs of lack of riboflavin include dryness and swelling around the corners of the mouth and eyes, red, itchy eyes and sensitivity to light.

The best sources of riboflavin are: milk and dairy products such as cheese and yoghurt; liver is also a very high source of riboflavin. Grains and some vegetables are fair to good sources.

Vitamin B3 (Niacin) is similar to thiamine and riboflavin in its importance in getting energy from carbohydrates, protein and fats in all cells. Niacin helps maintain a healthy skin, digestive tract and nervous system. Diets poor in niacin can result in pellegra, a disease often referred to as “The Three D’s”, because it can cause Dermatitis (flaky skin), Dementia (anxiety, delirium) and Diarrhoea. The risk of pellagra is increased in diets based almost entirely on maize, with little variety and low protein. However, soaking maize in lye (caustic soda) before cooking helps make niacin in maize more available for absorption (as in the traditional home preparation of tortillas).

Best sources of niacin are: chicken, beef, tuna and other fish, mushrooms, bran, enriched grains and cereals, groundnuts (peanuts), asparagus and green leafy vegetables. Niacin can also be made in the body from an amino acid in protein foods (tryptophan), so diets rich in protein from animal origin and legumes are usually sufficient in niacin.

Folate (Folic acid) is essential for helping cells multiply and for building and repairing body tissues. It works with other micronutrients to help the body break down, use and create new proteins and produce nucleic acids (DNA), the genetic





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material required by all cells. Rapidly dividing cells are particularly vulnerable to folate deficiency. Maintaining adequate folate intake is essential for a healthy supply of red blood cells and the normal growth and development of a baby during pregnancy.

A folate deficiency before and during pregnancy can result in very serious birth defects of the brain and spinal cord (neural tube defects, or NTDs) in the developing baby. Because this damage occurs in the first few weeks of pregnancy, it is recommended that women who could become pregnant increase their consumption of folate before and during pregnancy. The need for folate in preparation for and during pregnancy can be met by consuming at least 5 servings a day of vegetables and fruits rich in folate. Women who are not able to meet their need for folate through their diet and women who have another child with NTDs are advised to eat foods fortified with folate or take folate supplements, in addition to eating folate-rich foods. Folate deficiency can lead to anaemia at any stage of life.

The best sources of folate: Folate gets its name from the Latin word, folium, which means “leaf”, as leafy green vegetables such as spinach and broccoli are excellent sources of folate. Liver, dried beans and peas, lentils and other legumes, and other vegetables and fruits, especially citrus, are also excellent sources. Meats, milk and milk products are fair sources of folate. Cereals and breads that have been fortified with folate are also good sources.

Vitamin C is important for the health of tissues and acts like the “cement” to hold cells and tissues together. It helps form collagen, the structural protein of connective tissues, which is necessary for forming bones and teeth and for forming scars on wounds (“gluing” wounded tissues together). In the cells and body fluids, vitamin C protects tissues from stress and may help reduce the risk of chronic disease. It also helps the body absorb iron and may strengthen some components of the immune system that help fight infections. Prolonged vitamin C deficiency can lead to scurvy, which is characterized by loose teeth, leaking of fluids from the tissues, failure to form healthy scar tissues, difficulties in bone rebuilding and bleeding in internal organs. If treated in time, these conditions can be reversed through consuming vitamin C-rich foods; it can be fatal if not treated in time.

Vitamin C is not stored in the body, so foods containing vitamin C should be eaten very often. It is also destroyed by heat and air, so foods need to be fresh and eaten with the shortest amount of cooking or other processing.

The best sources of vitamin C are: fruits and most vegetables, including potatoes (with skin). Oranges, lemons, limes, tangerines, grapefruits (citrus fruits), guavas, strawberries, kiwis, tomatoes, sweet peppers, broccoli and leafy greens are especially high in vitamin C.





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MATERIALS

Fact sheet Vitamins, their functions and good food sources

Ask yourself work sheet Vitamins in my diet

Answer work sheet Vitamins in my diet

Match it work sheet Vitamins matching game

Quiz work sheet Vitamins: Who am I?

ACTIVITIES

Vitamins in my diet

Go to the work sheet Vitamins in my diet and fill in what you know about vitamins and the importance of vitamins in your foods and in your diet.

Tip: Look for more information on vitamins on the Fact sheet Vitamins, their functions and good food sources.

Vitamins matching game

Go to the Match it work sheet Vitamins matching game. Can you match the vitamins with their functions and food sources?

Tip: Look for more information on vitamins on the Fact sheet Vitamins, their functions and good food sources.

Vitamins: Who am I?

If you are working individually, use the Who am I? questions to test what you have learned about vitamins.

If working as a class:1. Write the questions one at a time on the classroom board or a large sheet of

paper.2. Read out the question and ask for volunteers to answer it.3. Discuss whether the answer is the correct one and write the correct answer

on the board or paper next to the question.If working in teams:1. Write each of the Who am I? questions on individual strips of paper or

cards.2. Divide into two or more groups, depending on the size of the class.3. Distribute randomly to each team the Who am I? questions until all

questions have been given out.





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4. Allow the teams enough time to read their questions among themselves and agree on the answers. In turn, each team reads out loud one question and the answer the team has agreed on. The other team or teams judge whether the answer is correct or not. This continues until all of the questions have been read out and answered by the teams. Points can be given for correct answers and subtracted for incorrect answers.

Tip: Additional Who am I? questions can be created using the tables and fact sheets provided in the lesson.

Vitamins collage

Look at the Fact sheet Vitamins, their functions and good food sources and make a list of all vitamin-rich foods available in your local markets and diets. Discuss which of these foods you eat and how often you eat them.

Collect as many pictures of these foods as possible. You can either draw local foods, take photos of them or cut out the illustrations from food labels, packages, newspapers or magazines.

Divide into two teams, show the images of foods to each other and try to guess which vitamins are highest in which foods. The teams get a score for each correct guess and lose a point for each wrong answer.

After the game, work all together or in two groups and create a poster or a collage “Main sources of vitamins”. Divide your poster in two parts: Fat-soluble vitamins; Water-soluble vitamins. Display the poster in your school for every student, teacher and parent to consult.

Vitamins

Vitamins are vitally important for our health and life and must be supplied in

small but sufficient amounts through the foods we eat. Lack of any vitamin in

a diet can cause serious health problems and diseases.

Vitamin A is important for eyesight, the immune system, reproduction and

growth. Foods rich in vitamin A are orange and yellow fruits and vegetables,

green leafy vegetables, milk, eggs, liver and other organs.

Vitamin D helps the bones, immune system, brain, nervous system, skin,

muscles, and reproductive organs. Its best source is the body’s own production

through exposure to sunlight.

The eight B-vitamins are important in processing energy, regulating body

functions, building and repairing tissues. Folate is essential in preventing

serious birth defects. Foods rich in B-vitamins are all meats, liver, fish, eggs,

nuts, seeds, legumes and green leafy vegetables.

Vitamin C is important for the health of tissues and acts like the “cement” to

hold cells and tissues together and may reduce the risk of disease. Foods rich

in vitamin C are fruits and most vegetables.

KEY POINTS

Review these five key points to remember about vitamins, their functions in the body and good food sources. See if your knowledge has improved and how you can apply it to your own diet and that of your family.

EY POI




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Part 2

Minerals: their functions and good food sources

READING

Minerals are needed to form body structures and regulate chemical reactions. They are taken up from the soil into plants and used by animals and people when they eat the plants. Like vitamins, minerals are needed in small amounts and do not provide energy. Also much like vitamins, minerals are required to regulate many body processes, such as heartbeat, nerve response and reactions, blood clotting, fluid regulation and energy metabolism (release of energy from food). Minerals form part of the structure of bones, teeth, nails, muscles and red blood cells. Minerals cannot be broken down or changed by our bodies and are not destroyed by heat or air.

Each essential mineral is important and although some are needed in only very small amounts, the body does not function properly unless all are supplied in sufficient quantities. Eating a varied and balanced diet is the best way to be sure to have a diet sufficient in required minerals. The minerals currently known to be essential in human nutrition are: calcium, iron, iodine, phosphorus, potassium, sodium, chlorine, magnesium, sulphur, fluoride, zinc, manganese, chromium, cobalt, molybdenum, copper and selenium. While all of these minerals are important for good health, four of them – calcium, iron, iodine and zinc – are discussed in detail below, as deficiencies of these four essential minerals are more common and can lead to serious health problems.

Calcium

Calcium is essential for healthy bone growth and for nerve and muscle functions; it may protect against high blood pressure. Calcium is the most abundant mineral in the body. Most of the calcium in the

Fact sheet Minerals, their functions and good food sources for more information on the functions and good food sources of the essential minerals.

Fact sheet Problems of poor nutrition and their signs and effects for more

information on nutritional problems resulting from a lack of some of these minerals.

TO THINK ABOUT WHILE READING

What does the word mineral mean to you?

Do you know why we need minerals?

Do you know what foods are good sources of different minerals?




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Part 2Minerals: their functions and good food sources

body is located in the bones, providing a “storage bank” to maintain maximum calcium storage throughout life. Stored calcium is released into the body when needed to maintain a constant level in the blood for important body functions such as muscle movements (contract and relax) and transmitting nerve impulses. Without an exact level of calcium in the blood, our heart would not be able to beat and we would not be able to breath or move.

Adequate calcium intake is important at all stages of life. In childhood and adolescence, it is particularly important to eat and drink calcium-rich foods to ensure maximum calcium storage and strong bones. This is because calcium is most easily absorbed into the bones until late adolescence, after which the ability to store calcium slows down and becomes more difficult. Calcium needs are high during pregnancy, when the infant’s bones are developing, and even more so in breastfeeding, when high levels of calcium are passed to the baby through the breastmilk. Later in life, when storage levels are low, it is also important to increase calcium in the diet in order to protect bones from further calcium loss and to prevent osteoporosis, a disease resulting from lack of calcium, in which bones become weak and brittle and can easily break.

The best sources of calcium are: milk, cheese and yoghurt; small fresh or dried fishes with the bones and fish sauces containing the fish bones; white beans; tofu (soybean); almonds and sesame seeds. Some vegetables and leafy greens, such as broccoli and spinach, contain calcium, but large quantities of these foods must be eaten to ensure sufficient calcium.

Iron

Iron is needed in the blood and muscles as part of the system that carries oxygen throughout the body to be used for energy production in the cells. Iron is also involved in getting energy from carbohydrates, protein and fats and is needed for making amino acids and body tissues. Iron needs are greatest during periods of growth and development, so infants, children and pregnant women have the highest needs. Iron deficiency anaemia, which occurs when iron is low, contributes to deaths in pregnancy and childbirth and can result in poor growth and development, low resistance to disease, poor reproductive functions and lower resistance to infections leading to increased illness.

Sources of iron: Iron is found in both animal and plant foods, but the iron in animal foods is in a form that is very easy for the body to absorb and use, while iron from plant foods is not as easily absorbed or used by the body. Good animal sources of iron are: meat, especially red meat, liver, eggs, fish and

Fact sheet Iron deficiency anaemia for more information on what it is,

who is at risk and how to prevent and treat it.




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poultry. Plant sources of iron include beans, soybeans and tofu, leafy green vegetables, dried fruits and foods fortified with extra iron, such as enriched bread. Vitamin C can help the body’s ability to absorb iron, so eating iron-rich foods together with foods such as lemons, limes, oranges, grapefruits, tomatoes and strawberries will increase the iron we get from foods. Other food components, such as phytates in bran and tannins in teas, can inhibit the absorption of iron and other minerals.

Iodine

Iodine is necessary for the body to make the thyroid hormone which regulates many body systems, including: temperature, growth, blood cell production, nerve and muscle development. Iodine is essential for the normal growth, development and functioning of the brain and body. When iodine is low in the diet, the thyroid gland works hard to try to produce enough thyroid hormone. This results in the gland becoming enlarged, a condition called goitre. Lack of sufficient iodine is the most common cause of preventable mental retardation and brain damage in the world. Severe iodine deficiency during pregnancy can result in permanent mental and physical defects in the baby and increased risk of stillbirths (babies born dead) and infant deaths.

Iodine occurs naturally in the soil and in plants in many parts of the world, especially in coastal areas, but is absent in many other places. Because iodine cannot be stored in the body for very long, some amount of iodine must be consumed regularly. While many people can meet their iodine needs from food, people who live in areas where food is grown in soil that does not contain sufficient iodine, or who do not have access to seafood which is high in iodine, are at risk of being iodine-deficient. In areas where the food supply is deficient in iodine, it is often added to salt. Many countries require all salt to be iodized in order to prevent the serious and permanent problems caused by iodine deficiency.

The best sources of iodine are: seafood and saltwater fish, seaweed and iodized salt. Good vegetable sources, if they are grown in iodine-rich soil are garlic, soybeans, spinach and turnip greens.

Zinc

Zinc is involved in over 100 chemical reactions in the body. It works with proteins in the body, helps keep cells strong, assists the immune system to keep us free from illness and is necessary for normal growth and development. It is needed to produce the active form of vitamin A in the eye and is important for healing cuts and wounds and for a normal sense of taste. Lack of sufficient zinc

Fact sheet Iodine deficiency for more information on what it is, who is at risk and how to prevent and treat it.




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can interfere with the proper functioning of many organ systems, including the central nervous system and the brain, especially when it occurs during infancy, childhood and pregnancy.

The best sources of zinc are: fish and shellfish (oysters, crab, shrimp), red meats and liver. Good sources are poultry, eggs. Whole grains and legumes can be good sources if eaten in large quantities.

Fortified foods and dietary supplements

The vitamin and mineral needs of most people can be met through a good, varied diet. In circumstances in which people do not have a sufficiently varied diet, or are not able to digest and absorb nutrients adequately because of illness, or during periods of increased need, such as pregnancy, breastfeeding and early childhood, fortified foods or dietary supplements may be recommended. In the case of severe deficiencies, supplements (in the form of a pill, tablet or liquid) are usually recommended, in addition to increasing consumption of foods rich in micronutrients. For example, among populations with high levels of vitamin A deficiency or during a measles outbreak, a vitamin A supplement may be given to infants and children and to women after the birth of a baby. Vitamin A can be added to milk and some vegetable oils. Iodine is added to salt in many countries to prevent iodine deficiency, and the B-vitamins and iron are often added to flour, bread and other cereal products. While low consumption and absorption of essential vitamins and minerals can result in deficiencies and undesirable health conditions, excessively high intakes through excess supplements can also have adverse health effects. Before taking dietary supplements, the overall intake of a specific vitamin or mineral from all food sources needs to be considered and a doctor or other health care provider should be consulted.

MATERIALS

Fact sheet Minerals, their functions and good food sources

Ask yourself work sheet Minerals in my diet

Answer work sheet Minerals in my diet

Match it work sheet Minerals matching game

Quiz work sheet Minerals: Who am I?

Lesson 3 for information on problems caused by lack of essential vitamins and minerals.




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ACTIVITIES

Minerals in my diet

Go to the Work sheet Minerals in my diet and fill in what you know about minerals and the importance of minerals in your foods and in your diet.

Tip: Look for more information on vitamins on the Fact sheet Minerals, their functions and good food sources.

Minerals matching game

Go to the Match it work sheet Minerals matching game. Can you match the minerals with their functions and food sources?

Tip: Look for more information on minerals on the Fact sheet Minerals, their functions and good food sources.

Minerals: Who am I?

If you are working individually, use the Minerals Who am I? questions to test what you have learned about minerals.

If working as a class:1. Write the questions one at a time on the classroom board or a large sheet of

paper.2. Read out the question and ask for volunteers to answer it.3. Discuss whether the answer is the correct one and write the correct answer

on the board or paper next to the question.If working in teams:1. Write each of the Who am I? questions on individual strips of paper or cards.2. Divide into two or more groups, depending on the size of the class.3. Distribute randomly to each team the Who am I? questions until all

questions have been given out.4. Allow the teams enough time to read their questions among themselves

and agree on the answers. In turn, each team reads out loud one question and the answer the team has agreed on. The other team or teams judge whether the answer is correct or not. This continues until all of the questions have been read out and answered by the teams. Points can be given for correct answers and subtracted for incorrect answers.

Tip: Additional Who am I? questions can be created using the tables and fact sheets provided in the lesson.

Minerals collage

Look at the Fact sheet Minerals, their functions and good food sources and make a list of all foods rich in calcium, iron, zinc and iodine available in your local




120


markets and diets. Discuss which of these foods you eat and how often you eat them.

Collect as many pictures of these foods as possible. You can draw local foods, take photos of them or cut out the illustrations from food labels, packages, newspapers or magazines.

Divide into two teams, show the images of foods to each other and try to guess which minerals are in which foods. The teams get a score for each correct guess and lose a point for each wrong answer.

After the game, work all together or in two groups and create a poster or a collage “Main sources of minerals”. Display the poster in your school for every student, teacher and parent to look at.

Minerals

Each essential mineral is important and although

some are needed in only small amounts, the body

does not function properly unless all are supplied in

sufficient amounts. Lack of any essential mineral can

cause serious health problems and diseases.

Calcium is essential for strong bones and teeth and is

necessary for nerve and muscle functions. Foods rich

in calcium are milk, yoghurt, cheeses, some small

fishes with bones and leafy green vegetables.

Iron carries oxygen through the body and is

important for proper growth and development and

resistance to infections. It is especially important

for women during pregnancy and childbirth, and

for infants and children. Food rich in iron are red

meats, liver, fish, poultry and eggs.

Iodine is essential for normal growth, development

and functioning of the brain and body. It is especially

important for preventing mental retardation, brain

damage and serious defects during pregnancy. Best

sources of iodine are seafood, saltwater fish, seaweed

and iodized salt. Zinc helps keep cells strong, assists the immune

system and is critical for normal growth and

development. It is important for the proper

functioning of the central nervous system and the

brain, especially during infancy, childhood and

pregnancy. Best sources of zinc are fish and shellfish,

red meats and liver.

KEY POINTS

Review these five key points to remember about minerals, their functions in the body and good food sources. See if you feel that your knowledge has improved and how you can apply it to your own diet and that of your family.

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tter

an

d c

hee

se.

Vita

min

DH

elp

s b

uild

an

d m

ain

tain

teet

h a

nd

bon

es a

nd

en

ha

nce

s ca

lciu

m a

bso

rptio

n. H

elp

s th

e im

mu

ne

syst

em, t

he

bra

in, t

he

ner

vou

s sy

stem

, th

e sk

in,

mu

scle

s a

nd

ca

rtila

ge,

rep

rod

uct

ive

org

an

s a

nd

re

d b

lood

cel

ls.

Hel

ps

reg

ula

te b

lood

pre

ssu

re a

nd

m

ay

pla

y a

rol

e in

pre

ven

ting

som

e ca

nce

rs.

Exp

osu

re to

su

n e

na

ble

s b

ody

to m

ake

its

own

vita

min

D. S

ma

ll a

mou

nts

are

fou

nd

in e

gg

s, li

ver,

vea

l, b

eef,

fatty

fish

an

d th

eir

oil;

gre

ate

r a

mou

nt i

n fo

rtifi

ed m

ilk a

nd

ma

rga

rin

e.

Vita

min

EH

elp

s fo

rm r

ed b

lood

cel

ls, m

usc

les

an

d o

ther

tis

sues

. Ma

y h

elp

in p

rote

ctin

g th

e b

ody

ag

ain

st

cert

ain

form

s of

ca

nce

r a

nd

in r

edu

cin

g th

e ri

sk o

f h

eart

dis

ease

.

Veg

eta

ble

an

d s

eed

oils

: soy

bea

n o

il, w

hea

t ger

m o

il, c

orn

oil

an

d s

un

flow

er o

il. L

eafy

gre

en v

eget

ab

les,

wh

ole

gra

ins,

live

r, eg

g y

olks

, nu

ts, s

eed

s a

nd

wh

eat g

erm

.

Vita

min

KA

ssis

ts in

blo

od c

lotti

ng

an

d n

eed

ed fo

r b

one

form

atio

n.

Live

r, g

reen

lea

fy v

eget

ab

les

an

d c

ab

ba

ge-

typ

e ve

get

ab

les.

M

ilk, m

eat,

egg

s, c

erea

ls, f

ruits

an

d v

eget

ab

les

pro

vid

e sm

alle

r, b

ut s

till s

ign

ifica

nt,

am

oun

ts. A

lso

ma

de

by

ba

cter

ia in

th

e d

iges

tive

syst

em.

C

ontin

ued

Fa

t sol

ub

le v

ita

min

s a

re s

tore

d b

y th

e b

ody

in fa

t cel

ls; t

hey

do

not

dis

solv

e in

wa

ter

or b

ody

flu

ids.

EALT

HEATI

NG

W

ELL FOR

LE

SS

ON

FI V

E

EAAEE

121

FACT

SHEET

Vita

min

s, th

eir

fun

ctio

ns

an

d g

ood

food

sou

rces

(con

t.)

Func

tion

Goo

d fo

od s

ourc

es

Vita

min

CH

elp

s b

ind

tiss

ues

an

d c

ells

tog

eth

er a

nd

st

ren

gth

ens

blo

od v

esse

l wa

lls. H

elp

s m

ain

tain

h

ealth

y g

um

s. A

ids

in th

e a

bso

rptio

n o

f iro

n in

p

lan

t foo

ds.

Act

s a

s a

n a

ntio

xid

an

t, w

hic

h p

rote

cts

the

cells

. Str

eng

then

s re

sist

an

ce to

infe

ctio

n.

Fre

sh fr

uits

su

ch a

s: g

ua

va, b

aob

ab

, kiw

i, m

an

go,

pa

pa

ya,

stra

wb

erri

es, c

an

talo

up

e a

nd

mos

t veg

eta

ble

s in

clu

din

g

pot

ato

es. C

itru

s fr

uits

su

ch a

s or

an

ge,

lem

on, g

rap

efru

it.

Tom

ato

es, b

rocc

oli,

gre

en, r

ed a

nd

yel

low

pep

per

s. F

resh

a

nim

al m

ilk, b

rea

stm

ilk.

B1 (

Thia

min

e)N

eed

ed fo

r ca

rboh

ydra

te m

eta

bol

ism

an

d fo

r th

e m

usc

ula

r, ca

rdio

vasc

ula

r, n

ervo

us

an

d

ga

stro

inte

stin

al s

yste

ms.

Pro

mot

es p

rop

er n

erve

fu

nct

ion

. Esp

ecia

lly im

por

tan

t du

rin

g p

reg

na

ncy

, b

rea

stfe

edin

g a

nd

ad

oles

cen

ce.

Live

r, p

ork,

yea

st, w

hol

e u

nre

fin

ed g

rain

s, n

uts

, su

nfl

ower

se

eds,

pea

s, w

ate

rmel

on, o

atm

eal,

wh

eat g

erm

an

d s

ome

fru

its.

B2 (

Rib

ofla

vin

)N

eed

ed fo

r m

eta

bol

ism

of a

ll fo

ods

an

d th

e re

lea

se

of e

ner

gy

to c

ells

. Ess

entia

l to

the

fun

ctio

nin

g o

f vi

tam

in B

6 (P

yrid

oxin

e) a

nd

vita

min

B3

(Nia

cin

).

Live

r, m

ilk a

nd

oth

er d

air

y p

rod

uct

s in

clu

din

g c

hee

se

an

d y

ogh

urt

. Gra

ins,

gre

en v

eget

ab

les,

su

ch a

s b

rocc

oli,

asp

ara

gu

s a

nd

sp

ina

ch, m

ush

room

s.

B3 (

Nia

cin

)N

eed

ed in

ma

ny

enzy

mes

tha

t con

vert

food

to

ener

gy.

Hel

ps

ma

inta

in a

hea

lthy

dig

estiv

e tr

act

, n

ervo

us

syst

em a

nd

ski

n.

Ch

icke

n, b

eef,

tun

a a

nd

oth

er fi

sh, m

ush

room

s, b

ran

, en

rich

ed

gra

ins

an

d c

erea

ls, g

rou

nd

nu

ts (p

ean

uts

), a

spa

rag

us

an

d

gre

en le

afy

veg

eta

ble

s, a

nd

all

pro

tein

-con

tain

ing

food

s.

B5 (

Pa

nto

thin

c a

cid

) H

elp

s in

en

erg

y m

eta

bol

ism

an

d in

the

ma

nu

fact

ure

of h

orm

ones

an

d c

hem

ica

ls th

at

reg

ula

te n

erve

fun

ctio

n.

Ab

un

da

nt i

n a

nim

al t

issu

es, m

eat,

fish

, ch

icke

n a

nd

oth

er

pou

ltry.

Als

o in

wh

ole

gra

in c

erea

ls, l

egu

mes

, an

d m

ush

room

s,

avo

cad

os, b

rocc

oli.

Con

tinu

ed

Wa

ter

solu

ble

vit

am

ins

are

not

sto

red

in th

e b

ody;

they

dis

solv

e in

wa

ter

an

d e

xces

ses

are

eli

min

ate

d.

EALT

H

EATI

NG

W

ELL FOR

LE

SS

ON

FI V

E

EEEAAEE

122

FACT

SHEET

Func

tion

Goo

d fo

od s

ourc

es

B6 (

Pyr

idox

in)

Nee

ded

for

ab

sorp

tion

an

d m

eta

bol

ism

of p

rote

in

an

d a

bso

rptio

n o

f ca

rboh

ydra

tes.

Hel

ps

form

red

b

lood

cel

ls. P

rom

otes

ner

ve a

nd

bra

in fu

nct

ion

. H

elp

s m

ake

bod

y p

rote

in.

Mea

t, fi

sh, p

oultr

y, e

gg

s, g

reen

veg

eta

ble

s, a

voca

do,

sp

ina

ch,

bro

ccol

i, n

on-c

itru

s fr

uits

(pru

nes

, ba

na

na

s) li

ver,

soy

pro

du

cts,

w

hol

e g

rain

cer

eals

, pot

ato

es.

B12

(Cob

ala

min

) H

elp

s b

uild

new

cel

ls, i

ncl

ud

ing

red

blo

od c

ells

. H

elp

s ke

ep n

ervo

us

syst

em h

ealth

y.

Fou

nd

alm

ost e

xclu

sive

ly in

an

ima

l fles

h a

nd

pro

du

cts:

all

mea

ts, o

rga

ns/

offa

l an

d p

oultr

y. M

ilk, c

hee

se a

nd

eg

gs,

fish

a

nd

sh

ellfi

sh.

B8 (

Bio

tin)

Imp

orta

nt i

n th

e m

eta

bol

ism

of c

arb

ohyd

rate

s,

fats

an

d p

rote

in.

Fou

nd

in a

lmos

t all

food

s; e

spec

ially

goo

d s

ourc

es a

re

org

an

/offa

l mea

ts, e

gg

yol

ks, s

oyb

ean

s, fi

sh, w

hol

e g

rain

s.

Fol

ate

(Fol

ic a

cid

)E

ssen

tial f

or th

e p

rod

uct

ion

an

d m

ain

ten

an

ce o

f n

ew c

ells

. Esp

ecia

lly im

por

tan

t du

rin

g p

reg

na

ncy

to

pre

ven

t neu

rolo

gic

al a

nd

oth

er b

irth

def

ects

a

nd

du

rin

g in

fan

cy.

Bes

t sou

rces

are

gre

en le

afy

veg

eta

ble

s: s

pin

ach

, tu

rnip

g

reen

s, le

ttuce

s, d

ried

bea

ns

an

d p

eas,

su

nfl

ower

see

ds,

fo

rtifi

ed c

erea

l pro

du

cts

an

d li

ver.

Sm

alle

r a

mou

nts

fou

nd

in

mea

t, m

ilk a

nd

milk

pro

du

cts.

Vita

min

s, th

eir

fun

ctio

ns

an

d g

ood

food

sou

rces

(con

t.)

GOOD HEA

LTH

EATI

NG

W

ELL FOR

LE

SS

ON

FI V

E

EEAA EE

Wor

k sh

eet V

itam

ins

in m

y di

et

123

WORKSHEET

ASKYOURSELF

Vitamins in my diet

1. Why are vitamins called micronutrients?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

2. Can vitamins be seen or tasted?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

3. Why do we need vitamins?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

4. What can happen to a person who does not get enough of the essential vitamins?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

5. What vitamins need fat in order to be absorbed by the body?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

6. Why do we need to get water-soluble vitamins regularly from food?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

G

OOD HEALTH

EA

TING WELL FOR

L E S S O N F I V E

EAAAE

124

WORKSHEET

ASKYOURSELF Vitamins in my diet (cont.)

7. Deficiencies of which vitamins are most likely to cause serious health problems if we do not get enough of them from our food?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

8. Do you think you get enough of the essential vitamins from the foods you eat?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

9. Do you eat a variety of different foods to be sure you get all of the vitamins you need?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

10. How can you add more foods rich in essential vitamins to your meals?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

Fact sheet Vitamins,

their functions and good food sources

Answer work sheet Vitamins in my diet

GOOD HEALTH

EATI

NG WELL FOR

L E S S O N F I V E

EEAAAAE

125

WORKSHEET

ANSWER

Vitamins in my diet

1. Why are vitamins called micronutrients?

Because they are needed in very small (micro) amounts.

2. Can vitamins be seen or tasted?

No

3. Why do we need vitamins? Vitamins are necessary for many body processes. They help the body grow, stay healthy and function well.

4. What can happen to a person who does not get enough of the essential vitamins?

Lack of adequate amounts of essential vitamins can lead to the development of serious health problems and diseases.

5. What vitamins need fat in order to be absorbed by the body?

The four fat-soluble vitamins: A, D, E and K

6. Why do we need to get water-soluble vitamins regularly from food?

Water-soluble vitamins are not stored in the body. Any unused amounts of these vitamins are passed out of the body through urine. Therefore, they must be taken in on a regular basis.

7. Deficiencies of which vitamins are most likely to cause serious health problems if we do not get enough of them from our food?

A, D, C, the B-complex vitamins and folate

8. Do you think you get enough of the essential vitamins from the foods you eat?

Individual reflection

9. Do you eat a variety of different foods to be sure you get all of the vitamins you need?


10. How can you add more foods rich in essential vitamins to your meals?


AnswersQuestions

Work sheet Vitamins in my diet

G

OOD HEALTH

EA

TING WELL FOR

L E S S O N F I V E

EAAAE

126

WORK

SHEET

MAT

CH IT

Vit

am

ins

ma

tch

ing

ga

me

V

itam

in A

V

itam

in D

V

itam

in E

V

itam

in K

F

ola

te

V

itam

in C

A

ll w

ate

r-so

lub

le v

itam

ins:

B

-com

ple

x a

nd

C

A

ll fa

t-so

lub

le v

itam

ins:

A

, D, E

an

d K

1.

Wor

ks to

get

her

with

ca

lciu

m to

hel

p b

ones

gro

w w

ell.

2.

Its p

recu

rsor

is fo

un

d in

da

rk y

ello

w a

nd

lea

fy g

reen

veg

eta

ble

s su

ch a

s ca

rrot

s a

nd

sw

eet p

ota

toes

an

d d

eep

yel

low

fru

its s

uch

as

pea

ches

.

3.

Hel

ps

form

red

blo

od c

ells

, mu

scle

s a

nd

tiss

ues

.

4.

Goo

d fo

od s

ourc

es a

re c

ab

ba

ges

an

d g

reen

sa

lad

s, c

an

be

ma

de

by

ba

cter

ia

in th

e d

iges

tive

tra

ck.

5.

Imp

orta

nt f

or g

ood

eye

sig

ht a

nd

pro

per

gro

wth

.

6.

Fou

nd

na

tura

lly in

ver

y fe

w fo

ods.

Th

e b

est s

ourc

e is

the

bod

y’s

own

p

rod

uct

ion

of i

t th

rou

gh

exp

osu

re o

f th

e sk

in to

su

nlig

ht.

7.

Hel

ps

in b

lood

clo

ttin

g.

8.

Goo

d fo

od s

ourc

es a

re d

ark

gre

en, y

ello

w o

r or

an

ge

veg

eta

ble

s a

nd

oil

seed

s.

9.

Imp

orta

nt f

or p

rod

uct

ion

of c

ells

. Ess

entia

l du

rin

g in

fan

cy a

nd

pre

gn

an

cy to

p

reve

nt b

irth

def

ects

.

10.

Nee

d d

ieta

ry fa

t to

be

ab

sorb

ed in

the

bod

y.

11.

Bes

t sou

rces

are

gre

en le

afy

veg

eta

ble

s, d

ried

bea

ns

an

d p

eas,

su

nfl

ower

se

eds,

fort

ified

cer

eal p

rod

uct

s a

nd

live

r.

12.

Very

fra

gile

: ea

sily

des

troy

ed in

coo

kin

g a

nd

sto

rin

g.

13.

Hel

ps

bin

d ti

ssu

es a

nd

cel

ls to

get

her

an

d s

tren

gth

ens

blo

od v

esse

l wa

lls.

Hel

ps

ma

inta

in h

ealth

y g

um

s a

nd

pro

tect

the

cells

. Aid

s in

ab

sorb

ing

iron

.

14.

Citr

us

fru

its (o

ran

ge,

lem

on, l

ime,

gra

pef

ruit)

, ma

ng

o, p

ap

aya

, tom

ato

es, r

ed,

yello

w a

nd

gre

en p

epp

ers

are

goo

d s

ourc

es.

F

act

sh

eet V

itam

ins,

thei

r fu

ncti

ons

an

d go

od fo

od s

ourc

es

pep

pe

OOD HE

ALT

H

EATIN

G W

ELL FOR

LE

SS

ON

FI V

E

EAAEE

Answer key: 1 V

it D; 2

Vit

A; 3

Vit

E; 4

Vit

K; 5 Vit A

; 6 Vit D; 7 Vit K; 8 Vit A; 9 Folate; 10 All fat soluble vita

min

s; 1

1 Fo

late

; 12 All water soluble vitamins; 13 V

it C

; 14 Vit C.

127

WORKSHEET

QUIZ

128

Vitamins: who am I?

1. I help keep your gums healthy and can help fight disease. I am found in oranges, lemons, limes, grapefruit and other citrus fruits. Who am I?

....................................................................................................................................................................

2. I am a B vitamin and I am especially needed during pregnancy to prevent birth defects. You can find me in green leafy vegetables. Who am I?

....................................................................................................................................................................

3. I help you to see well at night and help protect you against infections. I can be found in some foods of animal origin or made from carotenes found in yellow and orange-coloured fruits and vegetables. Who am I?

....................................................................................................................................................................

4. I help with red blood cells, muscles and tissue. I am found in many types of oils and nuts. Who am I?

....................................................................................................................................................................

5. I help to clot your blood when you get a cut. I am found in liver and green vegetables. Who am I?

....................................................................................................................................................................

6. I work with calcium to make your teeth and bones strong. You can get me from being in the sun and from eggs, liver and fish. Who am I?

....................................................................................................................................................................

7. We are a group of vitamins that helps your body with many functions. There are eight of us and we can be found in many of the same foods, especially grains. Who are we?

....................................................................................................................................................................

8. We need some fat to be absorbed in the body. Who are we?

....................................................................................................................................................................

9. We are eliminated through urine, so we need to be eaten regularly. Who are we?

....................................................................................................................................................................

Fact sheet Vitamins, their functions

and good food sources

........

Answ

er k

ey: 1 Vitamin C; 2 Folate; 3 Vitam

in A; 4 Vitamin E; 5 Vitamin K; 6

Vita

min

D; 7

The

B-vitamins; 8 Fat-soluble vitam

ins A, D, E and K;

9 W

ater

-soluble vitamins B and C.

GOOD HEALTH

EATI

NG WELL FOR

L E S S O N F I V E

EAAAAAAE

FACT

SHEET

Min

era

ls, t

hei

r fu

nct

ion

s a

nd

goo

d fo

od s

ourc

es

Ca

lciu

mH

elp

s b

uild

str

ong

bon

es a

nd

teet

h. P

rom

otes

mu

scle

an

d

ner

ve fu

nct

ion

. Hel

ps

blo

od to

clo

t, a

ids

in c

onve

rtin

g fo

od

to e

ner

gy.

Ma

y h

elp

pre

ven

t hig

h b

lood

pre

ssu

re.

Milk

, yog

urt

an

d c

hee

ses.

Sa

rdin

es a

nd

oth

er s

ma

ll fi

sh

(with

bon

es),

fish

sa

uce

s w

ith fi

sh b

ones

. Som

e ve

get

ab

les

an

d le

afy

gre

ens,

su

ch a

s b

rocc

oli,

cha

rd, t

urn

ip g

reen

s a

nd

sp

ina

ch, a

lthou

gh

larg

e q

ua

ntit

ies

are

nee

ded

to e

nsu

re

suffi

cien

t ca

lciu

m. W

hite

bea

ns,

alm

ond

s, s

esa

me

seed

s, to

fu

(soy

bea

n c

urd

).

Ch

lori

de

N

eed

ed to

hel

p m

ain

tain

pre

ssu

re o

f flu

ids

outs

ide

the

cells

an

d to

ma

inta

in n

orm

al fl

uid

ba

lan

ce. I

s es

sen

tial i

n

the

form

atio

n o

f aci

d (H

CL)

in th

e st

oma

ch a

nd

als

o a

ids

in

the

tra

nsp

ort o

f ca

rbon

dio

xid

e (C

O2)

by

red

blo

od c

ells

.

Hig

h a

mou

nts

in ta

ble

sa

lt, s

oy s

au

ce. M

oder

ate

am

oun

ts in

m

eats

, in

clu

din

g c

ure

d h

am

, an

d in

milk

, eg

gs

an

d c

hee

se.

Larg

e a

mou

nts

in p

roce

ssed

food

s, a

nd

food

s th

at c

onta

in

sod

ium

.

Ch

rom

ium

H

elp

s in

the

met

ab

olis

m o

f ca

rboh

ydra

te, p

rote

in a

nd

fat.

Wor

ks w

ith in

sulin

for

pro

per

glu

cose

met

ab

olis

m.

Eg

g y

olks

, mea

t, liv

er, w

hol

e g

rain

s, b

rocc

oli a

nd

gre

en

bea

ns.

Cob

alt

Ma

in fu

nct

ion

is to

pre

ven

t an

aem

ia. I

t wor

ks w

ith v

itam

in

B12

in th

e p

rod

uct

ion

of r

ed b

lood

cel

ls, a

nd

to e

nsu

re th

e h

ealth

of t

he

ner

vou

s sy

stem

.

Gre

en le

afy

veg

eta

ble

s, m

eat,

liver

, milk

, oys

ters

an

d c

lam

s.

Cop

per

Nec

essa

ry fo

r th

e a

bso

rptio

n a

nd

use

of i

ron

in

form

ula

tion

of h

aem

oglo

bin

. Nee

ded

to m

ake

red

blo

od

cells

, con

nec

tive

tissu

e a

nd

ner

ve fi

bre

s, in

clu

din

g m

aki

ng

sk

in, h

air

an

d o

ther

pig

men

ts. M

ay

ass

ist t

he

imm

un

e sy

stem

.

Sea

food

, nu

ts, o

rga

n/o

ffal m

eats

, wh

ole

gra

ins

an

d w

hol

e g

rain

pro

du

cts,

see

ds

an

d le

gu

mes

.

Con

tinu

ed

Func

tion

Min

eral

Goo

d fo

od s

ourc

es

GOOD HE

ALT

H

EATIN

G W

ELL FOR

LE

SS

ON

FI V

E

EEEAEE

129

FACT

SHEET

Func

tion

Min

eral

Goo

d fo

od s

ourc

es

Min

era

ls, t

hei

r fu

nct

ion

s a

nd

goo

d fo

od s

ourc

es (c

ont.)

Flu

orid

e H

elp

s m

ake

teet

h m

ore

resi

sta

nt t

o a

cid

s a

nd

dec

ay

an

d to

m

ake

bon

es s

tron

ger

.D

rin

kin

g w

ate

r, if

flu

orid

e-co

nta

inin

g o

r fl

uor

ida

ted

. Sea

food

su

ch a

s sa

rdin

es, s

alm

on, c

od, m

ack

erel

an

d s

hri

mp

s. T

ea

an

d s

ome

fru

it ju

ices

.

Iod

ine

Nec

essa

ry fo

r m

aki

ng

the

thyr

oid

hor

mon

es th

at r

egu

late

b

ody

tem

per

atu

re, m

eta

bol

ic r

ate

, rep

rod

uct

ion

, gro

wth

, re

d b

lood

cel

ls, a

nd

ner

ve a

nd

mu

scle

fun

ctio

n. E

ssen

tial

for

the

nor

ma

l gro

wth

, dev

elop

men

t an

d fu

nct

ion

ing

of t

he

bra

in a

nd

bod

y.

Hig

hes

t sou

rces

: Iod

ized

sa

lt, s

eafo

od, s

altw

ate

r fi

sh,

sea

wee

d, s

uch

as

kelp

an

d d

uls

e, w

hite

dee

p-w

ate

r fi

sh.

Goo

d s

ourc

es fr

om p

lan

ts g

row

n in

iod

ine-

rich

soi

l: g

arl

ic,

lima

bea

ns,

ses

am

e se

eds,

soy

bea

ns,

sp

ina

ch, s

um

mer

sq

ua

sh, c

ha

rd a

nd

turn

ip g

reen

s. M

ilk a

nd

milk

pro

du

cts,

if

iod

ine

is a

dd

ed to

an

ima

l fee

d.

Iron

Pri

ma

ry fu

nct

ion

is to

tra

nsp

ort o

xyg

en fr

om th

e lu

ng

s th

rou

gh

the

bod

y. It

is a

n e

ssen

tial p

art

of h

aem

oglo

bin

, th

e re

d s

ub

sta

nce

in b

lood

tha

t ca

rrie

s ox

ygen

thro

ug

hou

t th

e b

ody

for

use

in e

ner

gy

pro

du

ctio

n in

the

cells

. Is

nee

ded

for

hel

pin

g th

e im

mu

ne

syst

em fi

gh

t dis

ease

.

Bes

t sou

rces

: red

mea

ts, i

ncl

ud

ing

live

r, fi

sh, s

hel

lfish

, pou

ltry.

M

ediu

m s

ourc

es: e

gg

s, le

gu

mes

, in

clu

din

g k

idn

ey b

ean

s,

soyb

ean

s, to

fu, l

eafy

gre

en v

eget

ab

les.

Ap

rico

ts, a

lmon

ds,

se

sam

e se

eds,

ra

isin

s.

Ma

gn

esiu

mN

eed

ed b

y ce

lls fo

r g

enet

ic m

ate

ria

l an

d b

one

gro

wth

. It

hel

ps

ma

inta

in n

orm

al m

usc

le a

nd

ner

ve fu

nct

ion

, ke

eps

hea

rt r

hyt

hm

ste

ad

y, h

elp

s b

lood

clo

ttin

g, s

up

por

ts

a h

ealth

y im

mu

ne

syst

em, a

nd

wor

ks w

ith c

alc

ium

to

keep

s b

ones

an

d te

eth

str

ong

. Als

o h

elp

s re

gu

late

blo

od

sug

ar

leve

ls, p

rom

ote

nor

ma

l blo

od p

ress

ure

, an

d h

elp

s in

re

lea

sin

g e

ner

gy

in b

ody.

Hig

h a

mou

nts

in d

ark

gre

en v

eget

ab

les

such

as

spin

ach

, le

afy

gre

ens

an

d b

rocc

oli,

nu

ts a

nd

un

refi

ned

, wh

ole

gra

ins.

M

ediu

m a

mou

nts

in m

eats

an

d m

ilk.

Ma

ng

an

ese

Nee

ded

for

nor

ma

l bon

e fo

rma

tion

. Im

por

tan

t for

m

eta

bol

izin

g p

rote

in, f

at a

nd

ca

rboh

ydra

te.

Nu

ts, w

hol

e g

rain

s a

nd

cer

eal p

rod

uct

s a

re th

e ri

ches

t d

ieta

ry s

ourc

es. A

deq

ua

te a

mou

nts

are

fou

nd

in fr

uits

an

d

veg

eta

ble

s.

Con

tinu

ed

TH

EATI

NG

WELL FOR

L ES S O

N F I V E

EEAAA EE

130

FACT

SHEET

Func

tion

Min

eral

Goo

d fo

od s

ourc

es

Min

era

ls, t

hei

r fu

nct

ion

s a

nd

goo

d fo

od s

ourc

es (c

ont.)

Mol

ybd

enu

mA

ids

in m

eta

bol

ism

an

d h

elp

s re

gu

late

iron

sto

rag

e.

Hig

hes

t sou

rces

: leg

um

es, s

uch

as

bea

ns,

pea

s a

nd

len

tils.

M

ediu

m: g

rain

pro

du

cts

an

d n

uts

(dep

end

ing

on

the

soil

con

ten

t an

d o

ther

con

diti

ons.

)

Ph

osp

hor

ous

Nee

ded

for

ener

gy

met

ab

olis

m, b

ody

chem

istr

y, n

erve

a

nd

mu

scle

fun

ctio

n a

nd

is n

eces

sary

for

all

gro

wth

. P

art

of

the

bod

y sy

stem

res

pon

sib

le fo

r tr

an

smis

sion

of g

enet

ic

info

rma

tion

(DN

A a

nd

RN

A).

Wor

ks w

ith c

alc

ium

to b

uild

b

ones

an

d te

eth

.

All

an

ima

l sou

rces

: milk

, ch

eese

, yog

hu

rt a

nd

oth

er m

ilk

pro

du

cts,

mea

t, fi

sh, p

oultr

y, e

gg

s. A

lso

som

e p

lan

t see

ds

an

d

leg

um

es (s

uch

as

bea

ns,

pea

s, le

ntil

s), c

erea

ls a

nd

nu

ts.

Pot

ass

ium

Hel

ps

ma

inta

in r

egu

lar

flu

id b

ala

nce

insi

de

the

cells

. N

eed

ed fo

r n

erve

imp

uls

es, m

usc

le c

ontr

act

ion

s a

nd

p

rom

otes

a s

tea

dy

hea

rtb

eat.

Hig

hes

t sou

rces

are

fru

its a

nd

veg

eta

ble

s, s

uch

as

ba

na

na

s,

plu

ms

an

d p

run

e ju

ice,

ora

ng

e a

nd

ora

ng

e ju

ice,

tom

ato

es,

spin

ach

, gre

en b

ean

s, m

ush

room

s, b

rocc

oli a

nd

som

e sq

ua

shes

. Als

o, m

eats

, milk

, gra

ins,

leg

um

es a

nd

su

nfl

ower

se

eds.

Sel

eniu

mN

eed

ed a

s a

n a

ntio

xid

an

t th

at i

nte

ract

s w

ith v

itam

in E

to

pre

ven

t bre

akd

own

of f

ats

an

d b

ody

chem

ica

ls. R

egu

late

s th

yroi

d h

orm

one.

Sea

food

, kid

ney

, liv

er, c

hic

ken

an

d o

ther

mea

ts. W

hol

e g

rain

s a

nd

veg

eta

ble

s (d

epen

din

g o

n s

oil c

onte

nt)

incl

ud

ing

see

ds,

b

rocc

oli,

bro

wn

ric

e, c

orn

, ga

rlic

, on

ion

s, s

alm

on, s

oyb

ean

s;

da

iry

pro

du

cts.

Mol

ass

es.

Sod

ium

Imp

orta

nt f

or th

e re

gu

latio

n o

f flu

id o

uts

ide

the

cells

, in

clu

din

g b

lood

pla

sma

. Reg

ula

tes

blo

od v

olu

me

an

d

blo

od p

ress

ure

. Ass

ists

in n

erve

imp

uls

e tr

an

smis

sion

, m

usc

le c

ontr

act

ion

an

d h

eart

fun

ctio

n. H

elp

s tr

an

spor

t su

bst

an

ces

acr

oss

cell

mem

bra

nes

.

Sod

ium

is fo

un

d in

vir

tua

lly a

ll fo

ods,

with

pro

cess

ed fo

ods

gen

era

lly h

avi

ng

the

mos

t, a

nd

un

pro

cess

ed fo

ods

such

as

fres

h fr

uits

an

d v

eget

ab

les

the

lea

st.

Mod

era

te a

mou

nts

in

mea

ts, n

uts

, gra

ins;

low

am

oun

ts in

da

iry

pro

du

cts,

d

epen

din

g o

n th

eir

pro

cess

ing

. Ad

ded

to fo

od in

the

form

of

sod

ium

ch

lori

de,

or

tab

le s

alt.

Su

lph

ur

E

ssen

tial p

art

of v

ari

ous

am

ino

aci

ds,

thia

min

e, in

sulin

, b

iotin

. Hel

ps

keep

ha

ir a

nd

na

ils s

tron

g a

nd

hea

lthy

an

d

hel

ps

ma

inta

in e

last

icity

in th

e sk

in.

Mea

t, m

ilk, e

gg

s a

nd

leg

um

es.

Zin

c H

elp

s in

form

ing

pro

tein

, im

por

tan

t for

gro

wth

an

d

dev

elop

men

t, th

e im

mu

ne

syst

em, n

euro

log

ica

l fu

nct

ion

, b

lood

clo

ttin

g a

nd

rep

rod

uct

ion

. E

ssen

tial f

or d

iges

tion

a

nd

met

ab

olis

m. A

ssis

ts in

vita

min

A a

ctiv

ity.

Hig

h s

ourc

es: F

ish

, bee

f an

d o

ther

red

mea

ts, s

hel

lfish

(o

yste

rs, s

hri

mp

, cra

bs)

.G

ood

sou

rces

: pou

ltry,

eg

gs,

wh

ole

gra

ins,

nu

ts a

nd

leg

um

es.

Wor

k sh

eet M

iner

als

in m

y di

et

OOD HE

ALT

H

EATIN

G W

ELL FOR

LE

SS

ON

FI V

E

EAAEE

131

WORKSHEET

ASKYOURSELF

Minerals in my diet

1. Why are minerals called micronutrients?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

2. Where do the minerals in foods come from?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

3. Why do we need minerals?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

4. Do they provide energy (calories)?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

5. Are minerals destroyed by heat or air?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

6. What can happen to a person who does not get enough of the essential minerals?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

GOOD HEALTH

EATI

NG WELL FOR

L E S S O N F I V EEEAAAAAEE

132

WORKSHEET

ASKYOURSELF

Answer work sheet Minerals in my diet

Fact sheet Minerals,

their functions and good food sources

Minerals in my diet (cont.)

7. Deficiencies of what four minerals are most likely to cause serious health problems if we do not get enough of them from our food?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

8. Do you think you get enough of these essential minerals from the foods you eat?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

9. Do you eat a variety of different foods to be sure you get all of the minerals you need?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

10. How can you add more foods rich in essential minerals to your meals?

....................................................................................................................................................................

....................................................................................................................................................................

....................................................................................................................................................................

GO

OD HEALTH

EATING WELL FO

RL E S S O N F I V E

EAAAE

133

WORKSHEET

ANSWER

Minerals in my diet

1. Why are minerals called micronutrients?

Because they are needed in very small (micro) amounts.

2. Where do the minerals in foods come from?

They are taken up from the soil into plants we eat.

3. Why do we need minerals? Minerals are needed to help the body form its structures, regulate chemical reactions and to regulate many body processes.

4. Do they provide energy (calories)? No

5. Are minerals destroyed by heat or air?

No

6. What can happen to a person who does not get enough of the essential minerals?

Lack of adequate amounts of essential minerals can lead to the development of serious health problems and diseases.

7. Deficiencies of what four minerals are most likely to cause serious health problems if we do not get enough of them from our food?

Calcium, iron, iodine and zinc

8. Do you think you get enough of the essential minerals from the foods you eat?


9. Do you eat a variety of different foods to be sure you get all of the minerals you need?


10. How can you add more foods rich in essential minerals to your meals?


AnswersQuestions

Work sheet Minerals in my diet

GOOD HEALTH

EATI

NG WELL FOR

L E S S O N F I V E

AAAAE

134

WORK

SHEET

MAT

CH IT

Min

era

ls m

atc

hin

g g

am

e

C

alc

ium

Ir

on

Io

din

e

Zi

nc

1.

Foo

ds

rich

in th

is m

iner

al a

re r

ed m

eats

, liv

er, fi

sh a

nd

pou

ltry.

2.

Bes

t sou

rces

are

red

mea

t, fi

sh a

nd

sh

ellfi

sh: s

hri

mp

, oys

ters

, cr

ab

s.

3.

Hel

ps

bu

ild s

tron

g b

ones

an

d te

eth

.

4.

Imp

orta

nt f

or p

reve

ntin

g m

enta

l ret

ard

atio

n, b

rain

da

ma

ge

an

d

goi

tre.

5.

Ca

rrie

s ox

ygen

from

the

lun

gs

thro

ug

h th

e b

ody.

La

ck o

f th

is

min

era

l ca

n c

au

se a

na

emia

.

6.

Goo

d s

ourc

es a

re m

ilk, y

ogh

urt

, ch

eese

s, s

ma

ll fi

shes

with

bon

es

an

d le

afy

gre

en v

eget

ab

les.

7.

Bes

t sou

rces

are

sea

wee

d, s

altw

ate

r fi

sh, s

eafo

od a

nd

fort

ified

sa

lt.

8.

Hel

ps

keep

cel

ls s

tron

g, a

ssis

ts th

e im

mu

ne

syst

em, t

he

cen

tra

l n

ervo

us

syst

em a

nd

the

bra

in. I

s in

volv

ed in

100

ch

emic

al r

eact

ion

s in

the

bod

y.

OD HEA

LTHEA

TIN

G W

ELL FOR

LE

SS

ON

FI V

E

EEAAEE

Fa

ct s

heet

Min

eral

s, th

eir

func

tion

s an

d

go

od fo

od s

ourc

es

Answer key: 1 Iro

n; 2 Z

inc;

3 C

alciu

m; 4 Iodine; 5 Iron; 6 Calcium; 7 Io

dine

; 8 Zinc.

135

WORKSHEET

QUIZ

136

Minerals: who am I?

1. I help to build strong bones and I am found in dairy products and in broccoli. Who am I?

....................................................................................................................................................................

2. I help your thyroid gland to function and am very important in pregnancy for the unborn baby. I come mostly from the sea and I am added to other foods. Who am I?

....................................................................................................................................................................

3. I make the part of your blood that is red and carries oxygen through the body. I am found in many meats. Who am I?

....................................................................................................................................................................

4. I am highest during adolescence and decrease over time, especially for women as they have children. Who am I?

....................................................................................................................................................................

5. I help to heal your cuts and wounds and help your sense of taste. I am found in fish, oysters and crabs. Who am I?

....................................................................................................................................................................

6. If my levels are low, your bones can become brittle and break. Who am I?

....................................................................................................................................................................

7. I will absorb much better if you eat me together with lemons, oranges, grapefruits, tomatoes and other foods rich in vitamin C. Who am I?

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8. You can find me in the soil and in the sea and in plants in many parts of the world, especially in coastal areas, but I am absent in many other places. Who am I?

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Fact sheet Minerals, their functions

and good food sources

.

An

swer

key: 1 Calcium; 2 Iodine; 3 Iron; 4 Calcium; 5

Zin

c; 6

C

alcium; 7 Iron; 8 Iodine. G

OOD HEALTH

EA

TING WELL FOR

L E S S O N F I V E

EAAAE

lesson 5 by the end of learning about vitamins and … foods. best sources of pre-formed vitamin a...

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