Water, Vitamins & Minerals

VitaminsCertain vitamins and minerals are needed for the body to function.13 vitamins22 minerals

Two types of vitaminsWater-solubleFat-soluble

Fat-Soluble vitaminsVitamin A, D, E and K

Excess is stored in the liver and in body fatIt is possible to build up to a toxic level

Vitamin A (Retinol)Beta-carotene is converted into vitamin A

Vitamin A:Promotes good visionPromotes healthy skinHelps with growth and maintenance of bones, teeth, and cell structure

RDA: 900 micrograms for males; 700 micrograms for females

Too 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

Too little vitamin AMay cause night blindnessLowered immune system

Foods rich in vitamin AFoods Only animal productsLiverEggsMilk, butter and cheeseCarotenoidsOrange/Yellow fruits and vegetablesCantaloupes, carrots, sweet potatoes, winter squashLeafy green vegetablesSpinach, broccoli

Vitamin D The Sunshine VitaminEssential for building and maintaining bones and teethResponsible for absorption and utilization of calciumOther health benefits:May boost immune systemMay also help decrease certain cancersRDA: 5 micrograms until age 5010 micrograms / day until 70; 15 mcg 70+

Too little vitamin DVitamin D deficiency has been in the news a lot lately.Deficiency may occur from:Inadequate diet Vegetarianism, lactose intolerance, milk allergyBody unable to absorb needed vitamin DLimited exposure to sunlight

Vitamin D DeficiencyMay lead to osteomalacia and/or osteoporosis

Getting vitamin DSun exposure for 10 minutes a dayFoods:Fortified milkTunaSalmonMay need a supplementCheck with doctor first though

Vitamin EImportant to red blood cells, muscles and other tissuesDeficiency is rareToxicity is rareBut 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 KImportant for blood clottingAlso has a role for bone healthMostly made in the intestinesFoods:Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

Water-Soluble VitaminsVitamins Bs and CEight B vitamins:Thiamin (B-1)Riboflavin (B-2)Niacin (B-3)Pyridoxine (B-4)Cobalamin (B-12)Folic acidPantothenic acidBiotin

Thiamin 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 or B-2Key to metabolism and red blood cellsDeficiency:Dry, scaly skin

Foods:Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

Niacin or B-3Also involved with energy productionAlso helps with skin, nerves and digestive systemDeficiency:Rare but causes: diarrhea, dermatitis, dementia and deathFoods:Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

Pyridoxine or B-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 B-12Helps with nervous system, red blood cells and DNA synthesisDeficiency:Nervous system disorders and pernicious anemia

Foods:Only found in animal productsMeat, fish, poultry, eggs, milk products and clams

Folic acid (Folacin, Folate)Key role in red blood cell formation and cell divisionDeficiency:Anemia, digestive disorders

Foods:Leafy, dark green vegetablesAlso found in liver, beans, peas, asparagus, oranges, avocados

Pantothenic Acid and BiotinHelp with metabolism and formation of some hormonesDeficiencies are rareFoods: Almost any food, plant-based or animal-based

Vitamin CImportant to bone health, blood vessel health, cell structure and absorption of ironDeficiency:RareToo much vitamin CFoods:Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

Minerals22 minerals are needed by the bodyTwo categories:MajorInclude calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur

TraceInclude iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

SodiumWhat does sodium do for you?Helps maintain fluid balanceHelps transmit nerve impulsesInfluences contraction and relaxation of muscles

Sodium & HealthToo much sodiumCauses high blood pressureMay lead to fluid retention

Sodium 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 sodium?www.mayoclinic.com

Sodium & FoodOn food labels:Monosodium glutamate (MSG)Baking sodaBaking powderDisodium phosphateSodium alginateSodium nitrate or nitrite

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

CalciumThe most abundant mineral in your body99% is stored in the bonesKnown for bone health

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

Calcium & FoodsDairy products, fortified juices, sardines

FoodCalciumYogurt, plain (low-fat)Yogurt, flavored (low-fat)1 cup - 415 mg1 cup 345 mgMilk, skimMilk, 1-2%1 cup 302 mg1 cup 300 mgIce cream cup 88 mgBroccoli, cooked cup 68 mgSalmon, canned3 oz 165 mgFortified orange juice8 oz 300 mg

IronIron deficiency is the most widespread vitamin or mineral deficiency in the world.70% of your bodys iron is in your hemoglobin

Too little iron = too little oxygen

Iron & FoodsHeme iron:Found in animal productsRed meats, liver, poultry and eggsNon-heme iron:Found in plant productsBeans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplementsCheck with your doctor first.High risk groups:Strict vegetariansThose who do not eat a balanced dietThose who are over 60Smokers and those who regularly drink alcoholChronic dietersThose who suffer from food allergies, intolerances

WaterEssential for lifeIt is possible to live without food than without water.Water makes up about 45-75% of your body weight

Why is water important?Aids with transportMechanical functionsHelps to break substances downHelps to maintain body temperature/pH

How much water do you need?Adequate intake:For men: 125 oz / dayFor women: 91 oz / day

Ideally 80% of water should coming from drinking fluids.20% of water intake should come from food