Minerals – Vitamins- Water

Nutrition Basics

Inorganic (rock and soil) elements that are essential to the functioning of the

human body– Helps absorb vitamins– Healthy bones and teeth – Muscle contraction & relaxation

How do we get minerals then? – Humans and animals absorb minerals

through the plants we eat

Minerals

Helps build strong bones and teeth and proper function of heart, muscles and nerves– Dairy products [milk, cheese, yogurt]– Leafy green vegetables [broccoli, spinach,

lettuce]– Calcium-enriched foods [orange juice, cereal]

Osteoporosis: disease where bones become weak

and are more likely to fracture (break).

Bone loses bone density, which measures the amount

of calcium and minerals in the bone

Major Mineral: Calcium [1300 mg/day]

Major Mineral: Iron

MAIN FUNCTIONS1) Transports oxygen

throughout body; helps muscles store and use

oxygen

2) Formation of hemoglobin

*Hemoglobin (HEE-muh-glo-bun): Part of red blood cells that carry

oxygen

FOOD EXAMPLESMeat, tuna/salmon, eggs, beans,

whole grains, leafy green vegetables [spinach, lettuce]

Red blood cells

Major Mineral: Sodium [<2,300 mg/day]

Essential in small amounts – Helps balance the amount

of water in the body– Helps transmit nerve

impulses– Muscle function

Excessive amounts may lead to high blood pressure

*Blood Pressure: force of blood pushing against the walls of the arteries in the

circulatory system

FOOD EXAMPLESProcessed foods [canned soups, pizza, pasta, meat, cheese and

fast foods]

Adding table salt

Natural sources [milk or vegetables]

Vitamins

Organic (made by plants & animals) compounds that

promote growth and reproduction

KEY FUNCTIONS:

Produces blood cells

Build healthy bones and teeth

Heal wounds

TWO SUBGROUPS

Fat SolubleVitamins that can be stored in

the bodyExamples: A, D, E

Water Soluble Vitamins that cannot be stored

in the body Examples: Vitamin C, Folic Acid

Vitamin

Main Functions Food Sources

A Maintains good vision, boosts your immune system [keeps it healthy]

Orange fruit/vegetables [cantaloupe, carrots, sweet potatoes], spinach, broccoli, milk enriched with vitamin A,

liver

D

Helps in the formation and maintains of strong bones and teeth

Helps body absorb calcium & made in the skin when exposed to sunshine

Milk [fortified with vitamin D], fish, egg yolks, liver and other

fortified grains [cereal]

EProtects cells and tissues from damage

&Helps in maintenance of red blood cells

Whole grains, leafy green vegetables, egg yolks, nuts &

seeds and vegetable oils [sunflower, olive]

K Aids in blood clotting – to help stop a cut from bleeding

Leafy green vegetables [broccoli], dairy products [milk,

yogurt]

Vitamins: Fat Soluble

Vitamin Main Functions Food Sources

Vitamin C Aids in bone, teeth, and skin formation and maintenance

Helps cuts/wounds heal and helps the body resist infection

Citrus fruits [orange], cantaloupe, strawberries, tomatoes, broccoli, kiwi,

sweet red peppers

Folic Acid (Folate)

Used to make new cells in the body [skin, hair and nails make new cells

daily]

Can help prevent major birth defects

Green leafy vegetables; legumes (beans)

Vitamins: Water Soluble

Important Concept: Cannot be stored in the body

Important to eat foods that contain vitamins everyday

MOST ESSENTIAL NUTRIENTRead the small paragraph on your sheet

about the functions of water. HIGHLIGHT or UNDERLINE all the functions of water.

Body is about 60-65% water

Found in many foods

Water

Additional InformationFunctions of Water

You know you are drinking enough fluids based on the color of you urine (pee).

Urine should be pale or light yellow

Dark yellow urine is a sign of dehydration

[dehydration: your body doesn’t have enough water and other fluids to carry out its normal functions; lose more fluid than you take it]

Urine: An Essential Indicator