Vitamins, Minerals & Vitamins, Minerals & WaterWater

Certain vitamins and minerals are needed for the body to function.◦13 vitamins◦22 minerals

Some things about vitamins:They do not yield energy.They are found in the simplest form They do not require digestionCan assume different formsSome may be inactive, until neededCan be destroyed by various conditionsCure only diseases related to their

deficiencies.Have different solubility’s which influence

their absorption, transport, storage and excretion

VitaminsVitamins

Two types of vitamins◦Water-soluble◦Fat-soluble

Fat-Soluble vitaminsFat-Soluble vitaminsVitamin A, D, E and K

Excess is stored in the liver and in body fat◦It is possible to build up to a toxic

level

Vitamin A (Retinol)Vitamin A (Retinol)

Vitamin A:◦Promotes good vision◦Promotes healthy skin◦Helps with growth and maintenance of

bones, teeth, and cell structure

Beta-carotene is converted into vitamin A

RDA: 900 micrograms for males; 700 micrograms for females

Too much vitamin AToo much vitamin AMay turn your skin orangeMay cause fatigue, weakness,

severe headache, blurred vision, hair loss and joint pain.

Toxicity:◦May cause severe liver or brain

damage ◦Birth defects

A vitamin SupplementA vitamin Supplement

8000 I.U. = 2400mcg8000 I.U. = 2400mcg1500mcg more than RDA!!1500mcg more than RDA!!

Too little vitamin AToo little vitamin AMay cause night blindnessLowered immune system

Foods rich in vitamin AFoods rich in vitamin A

Only animal productso Livero Fisho Eggso Milk, butter and

cheese

Carotenoids◦ Orange/Yellow

fruits and vegetables Cantaloupes,

carrots, sweet potatoes, winter squash

◦ Leafy green vegetables Spinach, broccoli

Vitamin D deficiency is on the rise…Why do you think that is?- Write down in your notes.

Vitamin D – “The Sunshine Vitamin D – “The Sunshine Vitamin”Vitamin”Essential for building and

maintaining bones and teethResponsible for absorption and

utilization of calciumOther health benefits:

◦May boost immune system◦May also help decrease certain

cancersRDA: 5 micrograms until age 50

10 micrograms until 70; 15 mcg 70+

Too little vitamin DToo little vitamin DVitamin D deficiency has been in

the news a lot lately.Deficiency may occur from:

◦Inadequate diet Vegetarianism, lactose intolerance, milk

allergy

◦Body unable to absorb needed vitamin D

◦Limited exposure to sunlight

Vitamin D DeficiencyVitamin D DeficiencyMay lead to osteoporosis in

adultsRickets in developing children

Too much vitamin DToo much vitamin DMay result in an increase in blood

calcium levels causing calcium to accumulate in soft tissues.

(Don’t waste you money – you live in El Paso. You’ll be OK!)

Getting vitamin DGetting vitamin DSun exposure for 10-15 minutes

a day (direct light)Foods:

◦Fortified milk◦Tuna◦Salmon

Vitamin EVitamin EImportant to red blood cells,

muscles and other tissuesDeficiency is rareToxicity is rare

◦But Vitamin E acts as a blood thinnerFoods:

◦Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

Vitamin KVitamin KImportant for blood clotting

◦Also has a role for bone healthMostly made in the intestinesDeficiency is rareToxicity is rareFoods:

◦Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

Water-Soluble VitaminsWater-Soluble VitaminsVitamins Bs and CEight B vitamins:

◦Thiamin (B-1)◦Riboflavin (B-2)◦Niacin (B-3)◦Pyridoxine (B-6)◦Cobalamin (B-12)◦Folic acid (B-9)◦Pantothenic acid (B-5)◦Biotin (B-7)

Thiamin or B-1Thiamin or B-1Helps to convert carbohydrates

to energyDeficiency:

◦Fatigue, nausea, depression, nerve damage

Foods:◦Pork, beef, liver, peas, seeds,

legumes, whole-grain products, and oatmeal

Riboflavin Riboflavin or B-2or B-2Key to metabolism and red blood

cellsDeficiency:

◦Dry, scaly skin

Foods:◦Milk, yogurt, cheese, whole-grain

breads, green leafy vegetables, meat, and eggs

NiacinNiacin or B-3 or B-3Also involved with energy productionAlso helps with skin, nerves and

digestive systemDeficiency:

◦Rare but causes: diarrhea, dermatitis, dementia and death

Foods:◦Meat, poultry, liver, eggs, brown rice,

baked potatoes, fish, milk, and whole-grain foods

Pyridoxine or Pyridoxine or B-6B-6Involved in chemical reactions of

proteins and amino acidsDeficiency:

◦Skin changes, dementia, nervous system disorders and anemia

Foods:◦Lean meats, fish, legumes, green

leafy vegetables, raisins, corn, bananas, mangos

Cobalamin or Cobalamin or B-12B-12Helps with nervous system, red

blood cells and DNA synthesisDeficiency:

◦Nervous system disorders and pernicious anemia

Foods:◦Only found in animal products

Meat, fish, poultry, eggs, milk products and clams

Folic acid Folic acid (Folacin, Folate, (Folacin, Folate, B-9)B-9)Key role in red blood cell

formation and cell divisionDeficiency:

◦Anemia, digestive disorders

Foods:◦Leafy, dark green vegetables◦Also found in liver, beans, peas,

asparagus, oranges, avocados

Pantothenic AcidPantothenic Acid (B-5) (B-5) and and Biotin Biotin (B-7)(B-7)Help with metabolism and

formation of some hormonesDeficiencies are rareFoods:

◦Almost any food, plant-based or animal-based

Vitamin CVitamin CImportant to immune system, bone

health, blood vessel health, cell structure and absorption of iron

Deficiency:◦Rare

Too much vitamin CoDigestive issues

Foods:◦Melons, berries, tomatoes, potatoes,

broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

MineralsMinerals22 minerals are needed by the bodyTwo categories:

◦Major Include calcium, chloride, magnesium,

phosphorus, potassium, sodium, and sulfur

◦Trace Include iron, zinc, iodine, selenium, copper,

manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

Copy this only if you do not have your own table!!!!

Copy this only if you do not have your own table!!!!

SodiumSodiumWhat does sodium do for you?

◦Helps maintain fluid balance◦Helps transmit nerve impulses◦Influences contraction and relaxation

of muscles

Sodium & HealthSodium & HealthToo much sodium

◦Causes high blood pressure◦May lead to fluid retention

Sodium SavvySodium Savvy

The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.

It is recommended to stay in a range of 1,500 to 2,400 mg / day.

Where are you getting Where are you getting sodium?sodium?

www.mayoclinic.com

Sodium & FoodSodium & FoodOn food labels:

◦Monosodium glutamate (MSG)◦Baking soda◦Baking powder◦Disodium phosphate◦Sodium alginate◦Sodium nitrate or nitrite

Reducing sodium in your Reducing sodium in your dietdietEat more fresh foodsEat less processed foodsLook for low-sodium productsLimit the salt you add to foodsExperiment with other

seasoningsUse salt substitutes with caution

CalciumCalciumThe most abundant mineral in

your body◦99% is stored in the bones

Known for bone health

How much do you need?◦Males 19-50 years old: 1,000 mg / day◦Females 19-50 years old: 1,000 mg /

day

Calcium & FoodsCalcium & FoodsDairy products, fortified juices,

sardinesFood Calcium

Yogurt, plain (low-fat)Yogurt, flavored (low-

fat)

1 cup - 415 mg1 cup – 345 mg

Milk, skimMilk, 1-2%

1 cup – 302 mg1 cup – 300 mg

Cheese 1 slice- 293 mg

Ice cream ½ cup – 88 mg

Broccoli, cooked ½ cup – 68 mg

Salmon, canned 3 oz – 165 mg

Fortified orange juice 8 oz – 300 mg

IronIronIron deficiency is the most

widespread vitamin or mineral deficiency in the world.◦70% of your body’s iron is in your

hemoglobin

◦Too little iron = too little oxygen

Iron & FoodsIron & FoodsHeme iron:

◦Found in animal products Red meats, liver, poultry and eggs

Non-heme iron:◦Found in plant products

Beans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplementsIron supplementsCheck with your doctor first.High risk groups:

◦Strict vegetarians◦Those who do not eat a balanced

diet◦Those who are over 60◦Smokers and those who regularly

drink alcohol◦Chronic dieters◦Those who suffer from food allergies,

intolerances

WaterWater

https://www.youtube.com/watch?v=goBmkTL6rzc

WaterWaterEssential for life

◦It is possible to live without food than without water.

Water makes up about 60-75% of your body weight

Transports nutrients and waste products, water is a solvent

✓aiding in digestion of food & nutrients✓flushing the body of wastes✓weight control

Water is an excellent lubricant in the body✓maintaining a healthy complexion✓Joints and eyes✓cushion for vital tissue

Regulates body temperature ✓Blood✓ perspiration

Why is water important?Why is water important?

https://www.youtube.com/watch?v=zCheAcpFkL8

How much water do you How much water do you need?need?Adequate intake:

◦For men: 125 oz / day◦For women: 91 oz / day

Ideally 80% of water should coming from drinking fluids.

https://www.youtube.com/watch?v=t1nwSuWr_q8