micronutrients & water this material was funded by usda’s food stamp program through the...
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Micronutrients & Water
This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s 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.
Presented By:Network for a Healthy California
Huntington Beach Union High School District
What are Micronutrients?
What are Micronutrients?
Essential elements only needed in small quantities.
Vitamins & Minerals
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
vitamin a vitamin c thiamin folic acid niacin thiamin
What are the fat soluble vitamins?
&Why do these vitamins
require fat to be included in our diets?
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
Why is Vitamin A important?
&What foods provide Vitamin
A?
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
Why is Vitamin D important?
&What foods provide Vitamin
D?
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
Why is Vitamin E important?
&What foods provide Vitamin
E?
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
Why is Vitamin K important?
&What foods provide Vitamin
K?
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
Water soluble – dissolves in water
Thiamin (B1) Riboflavin (B2) Niacin (B3) Pyridoxine (B6) Cobalamin (B12)
Pantothenic acid Folic Acid (Folate) Biotin Vitamin C
Water Soluble Vitamins
Why are the B Vitamins important?
&What foods provide the B
Vitamins?
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
Why is Vitamin C important?
&What foods provide Vitamin
C?
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
A Closer Look at Minerals
Minerals:
Naturally occur in rock or soil Help trigger or regulate body
processes Give our bodies structure
What minerals are needed by the body?
A Closer Look at Minerals
Calcium Chlorine Chromium Cobalt Copper Fluoride Iodine Iron Magnesium
Manganese Molybdenum Phosphorus Potassium Selenium Sodium Sulfur Vanadium Zinc
Key Nutrients for Teens?
Let’s highlight three key nutrients: Calcium Iron Folic Acid
Structural component of bones & teeth
Helps muscle contract Helps blood clot Transmits nervous system
messages
Calcium
Hel
lo!!
How many of you think you get enough calcium?
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
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
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
Weight Bearing Exercise and Bone Health
Running, walking, and weight-lifting add to the strength of bones
Consume calcium-rich foods and keep moving!
How much calcium should a teen get?
Ages 9-18
1,300 mg of calcium per day
What food groups contain calcium?
Sources of Calcium
Milk , cheese, yogurt Leafy green vegetables Some fish with bones
(sardines) and shellfish Tofu Sesame seeds, beans Fortified foods
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
Calcium
Bone
Vitamin D
Lactose Intolerance
Decreased production of enzyme lactase
Very common problem among many ethnic groups
Lactose Intolerance
Lactose reduced or lactose free dairy products
Add lactase enzyme to fluid milk
Take lactase supplement Consume small quantities
of lactose foods
Iron
Component of red blood cells that carries oxygen
Immune system function Helps vitamin A function Helps produce collagen
Iron Foods
Lean Meats Shellfish Sardines Spinach Enriched and Whole Grain Foods Dried Fruits
Symptoms of Iron Deficiency
Get tired quickly Shortness of breath Dizziness Severe - anemia
headaches sleeplessness feeling cold pale
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
Why are more girls iron deficient than boys?
Recommended Iron Intake
Teen Girls:
15 mg/day
Teen Boys:
10-12 mg/day
Iron Absorption Foods that increase absorption:
Vitamin C foods combined with iron containing foods
Foods that decrease absorption: Coffee, tea High fiber foods
Which foods would you combine to enhance iron
absorption?
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
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
Good Food Sources of Folic Acid
Orange Juice
Leafy Green Vegetables
Legumes
Fortified Grain Products cereals pastas breads flour
Nutrients
Macronutrients- Carbohydrates, Protein, and Fat
Micronutrients- Vitamins and Minerals
What is the one essential nutrient we have not discussed?
Water
About 65% of our body is water
Almost all of our body’s chemical reactions need water
Blood and tissue have high water content
Water Carries away waste material Maintains body temperature–
sweating Carries electrolytes
sodium/ potassium– regulate many processes in cells (nerves and muscles)
How much fluid do we need each day?
Fluid Needs
We need about 6 – 8 eight ounce cups of fluid or about ½ gallon
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