vitamins and minerals
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Vitamins and Minerals. Essential Nutrients Perform hundreds of roles Healthy diet is best way to obtain these nutrients Fine line between getting enough and having too much. Micronutrients – Your body only needs tiny amounts. Vitamins vs. Minerals. Vitamins – Organic, can be - PowerPoint PPT PresentationTRANSCRIPT
Vitamins and MineralsVitamins and Minerals
Essential Nutrients
Perform hundreds of roles
Healthy diet is best way to obtain these nutrients
Fine line between getting enough and having too much
Micronutrients – Your body only needs tiny amounts
Vitamins vs. MineralsVitamins vs. Minerals
Vitamins – Organic, can be broken down by heat, air, or acid
Minerals – Inorganic, they retain their chemical structure
Why does this matter?Minerals can easily find their way into your
body through food, vitamins often are destroyed through cooking
Water-Soluble VitaminsWater-Soluble VitaminsAbsorbed directly into the bloodstreamthrough digestion or as supplements dissolveKidneys regulate levelsExcess is excreted through urine
Water-Soluble VitaminsWater-Soluble VitaminsWhat They Do:Releases energy in food – B Complex Vitamins
Produce energy – Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin
Build protein and cells – B6, B12, Folate
Make collagen – Vitamin C
Deficiency of Vitamin B1 Deficiency of Vitamin B1 (Thiamine)(Thiamine)Beri-Beri – Weight loss, body weakness and pain Inflammation of the nerves and heart failure
Sources:Fortified breads and cereals, fish, lean meats and milk
Deficiency of Vitamin B3 Deficiency of Vitamin B3 (Niacin)(Niacin)PellagraDiarrhea, Dermatitis, Dementia, Death
Sources:Red meat and whole grains
Deficiency of Vitamin CDeficiency of Vitamin CScurvy
Sources:Citrus fruits, strawberries, potatoes, broccoli
Fat-Soluble VitaminsFat-Soluble VitaminsTravel through the body by proteinsA, D, E, KExcesses are stored in liver and fat tissuesLiver releases excesses as needed
Fat-Soluble VitaminsFat-Soluble VitaminsWhat They Do:
Build Bones – Vitamin A, D, KProtect Vision – Vitamin APromotes Absorption of Calcium – Vitamin DProtect the Body – Vitamin EBlood Clotting – Vitamin K
***Stored in your body for long periods of time; an excess amount of these vitamins can be toxic.
Deficiency of Vitamin ADeficiency of Vitamin ABlindness
Deficiency of Vitamin DDeficiency of Vitamin DRickets – a weakening and softening of the
bones
Vitamin EVitamin EAntioxidant- protects body from free radicalsMaintains strong immune system
*Deficiencies are Very Rare
Too much Vitamin E:Bleeding in the BrainRisk of Birth Defects
Vitamin KVitamin K
MineralsMinerals
MajorCalciumChlorideMagnesiumPhosphorousPotassiumSodiumSulfur
TraceChromiumCopperFluorideIodineIronManganeseSeleniumZinc
Major MineralsMajor MineralsWhat They Do:Maintain the proper balance of water in the body –
Sodium, Chloride, Potassium
Important for healthy bones – Calcium, Phosphorous, Magnesium
Stabilize protein structures (Hair, Skin, Nails) – Sulfur
***Needed in larger amounts and stored in the body
Trace MineralsTrace MineralsWhat They Do:Blood formation and function – IronStrengthens bones/prevents tooth decay –
FluorideBody growth and maturation – ZincBone and cartilage development, - CopperProtects against cancer – SeleniumFormation of thyroid hormones – IodineMaintains blood sugar levels – ChromiumHeals wounds – Manganese
***Needed in very small amounts
ResourcesResources http://www.helpguide.org/harvard/vitamins_and_minerals.htm http://maxpotentialsports.com/2013/09/14/3-vitamins-minerals/ http://www.medimanage.com/my-worries/articles/all-about-kidney-s
tones.aspx http://www.genalivings.com/the-first-stabilizer-of-health-get-nutritio
nally-sound-the-six-major-nutrients-4-5-vitamins-and-minerals/ http://www.theresearchpedia.com/health/health-benefits-of-foods/vi
tamin-a-deficiency-excess-and-vitamin-a-supplements http://www.thachers.org/rickets_photos.htm http://indulgy.com/post/4Zv0AswhZ1/natural-sources-of-vitamin-e-
health-benefits-o http://www.yorkvision.co.uk/news/shiver-me-timbers-scurvy-on-
campus http://listverse.com/2012/03/16/top-10-vitamin-deficiencies/ http://healthyeating.sfgate.com/importance-trace-elements-human-
body-4684.html