Vocabulary. 1. Deficiency: 2. Toxicity: 3. Water Soluble: 4. Fat Soluble: 5. Macro: 6. Micro or Trace: 7. Electrolyte:

Transcription

1

2 Vocabulary 1. Deficiency: Not enough of something (shortage) 2. Toxicity: 3. Water Soluble: Too much of something (can become toxic/poisonous) Dissolves in water 4. Fat Soluble: Dissolves in fat 5. Macro: Large / Big amount 6. Micro or Trace: Small / Tiny amount 7. Electrolyte: Minerals that help maintain fluid balance in the body

3 Intro to Vitamins, Minerals & Water 1. What is the main function of vitamins and minerals? To regulate body functions 2. What foods are a lot of the vitamins and minerals we need found in? Fruits and Vegetables 3. Because different fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need? Eat a variety of fruits and vegetables

4 4. Which vegetables have the most vitamins and minerals? Red, Orange and Dark Greens 5. What does water do for our body? A. Carries water soluble vitamins B. Regulates body temperature C. Carries waste products out D. Prevents dehydration 6. How much water should we drink every day? At least 8 cups a day (or 64 fl. oz.) *Water is the MOST important nutrient our body needs! *If you re thirsty, you re already dehydrated!

5 Personal Water Requirements Divide your body weight in pounds by two = 75 oz. of water How many plastic water bottles should you drink a day???

6 WATER Water is contained in most food About 80% of the water we intake comes from the liquids we drink. About 20% of the water we intake comes from the food we eat.

7 Water & Exercise Drink water for short duration exercise (less than 60 min) For moderate to high intensity activities (greater than 60 min) sport drinks will help replace carbohydrate loss and electrolyte balance Drink 8-20oz of water an hour before exercise Drink 16-24oz per hour during exercise (4-6oz every 15 minutes)

8 Ways to tell you are dehydrated: Thirst is an indicator of dehydration Urine should be a pale yellow Darker urine is another indication of dehydration.

9 WATER STATISTICS #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

10 Water #3. Even MILD dehydration will slow down one's metabolism 3%. #4. One glass of water will shut down midnight hunger pains for almost 100% of the dieters studied in a University of Washington study.

11 Water #5. Lack of water, the #1 trigger of daytime fatigue. #6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

12 Water #7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. #8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

13 Are you drinking the amount of water you should drink every day?

14 ch?v=zcheacpfkl8

15 Start drinking water today!! Make a label for your new bottle You must draw the functions of water on your label Be creative! Once finished come to the front, get it checked off, and tape it on.

16 Six Essential Nutrients Fat Carbs Minerals Vitamins Water Protein

17 VITAMINS What categories are vitamins broken down into? WATER SOLUBLE AND FAT SOLUBLE

18 VITAMIN A (Fat Soluble) -Night blindness -Hair -Skin Red, orange and dark green vegetables -Carrots -Sweet Potatoes -Apricots -Cantaloupe -Blindness -Stunted Growth -Impaired immune system -Loss of appetite -Blurred vision -Abdominal pain -Hair loss -Joint pain VITAMIN D (Fat Soluble) -Helps body absorb calcium -Helps strengthen bones and teeth -Milk and milk products is fortified with it -Milk Products -Sunlight! -Rickets (bowed legs) -Bones become too weak to support body weight -Most toxic of all vitamins! -Appetite loss -Nausea & vomiting -Kidney damage

19 Rickets

20 VITAMIN E (Fat Soluble) -Protects membranes of white and red blood cells -Fruits and Veggies -Vegetable oils -Fortified grains and cereals -Nuts & seeds -Nerve deterioration -Can cause anemia in pre-mature babies -Brain hemorrhages -Stroke -Headaches -Muscle weakness -Nausea VITAMIN K (Fat Soluble) -Helps blood clot normally -Dark green leafy vegetables -Liver -Hemorrhaging -Breakage of red blood cells which causes skin to turn yellow- (called jaundice in infants-can lead to brain damage)

21 Jaundice Bilirubin is produced by the breakdown of red blood cells. Normally bilirubin passes through the liver. Jaundice occurs when bilirubin builds up faster than a newborn's liver can break it down and pass it from the body. Phototherapy is a treatment with a special light that helps rid the body of the bilirubin by altering it or making it easier for the liver to get rid of it.

22 VITAMIN C Ascorbic Acid (Water Soluble) -Maintains connective tissues (collagen) -Protects body against infection -Citrus fruits -Orange juice -Strawberries -Scurvy (spots on the skin and bleeding gums) -Breakdown of collagen -Kidney stones -Interferes with actions of Vitamin E VITAMIN B1 Thiamine (Water Soluble) -COENZYME! -Used for energy metabolism -Nerve function -Helps digestive system -Milk -Bran -Whole grains -Poultry -Fish -Dried Beans -Beriberi (Swelling in legs, sore muscles, stiffness and weakness) -None

23 Scurvy Swollen and Bleeding Gums Spots on Skin

24 VITAMIN B2 Riboflavin (Water Soluble) -COENZYME! -Promotes growth -Used for energy metabolism -Whole grains -Milk -Yogurt -Cheese -Green leafy vegetables -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth -None VITAMIN B3 Niacin (Water Soluble) -COENZYME! -Maintains nervous system -Used for energy metabolism -Milk -Eggs -Meat, fish, poultry -Whole grains -Enriched grains -Pellagra (Skin disorder) -Dermatitis -Diarrhea -Heartburn -Nausea -Ulcers

25 Pellagra

26 VITAMIN Folate Folic Acid or Folicin (Water Soluble) -Makes new cells -Prevents neural tube defects -Leafy green vegetables -Legumes -Seeds -Flour -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Bloating, bitter taste, breathing difficulty VITAMIN B6 Pyriodoxine (Water Soluble) -Helps make red blood cells -Good for overall health -Green leafy vegetables -Animal protein -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory

27 The spinal cord begins to develop within the first 28 days of pregnancy. Since folate makes new cells, it is vital that the mother s body already has a supply of folate in her system to prevent this tragic condition. Spina Bifida

28 VITAMIN B12 Cobalamin (Water Soluble) -Helps make new cells -Maintains nerves and cells -Whole grains -Animal foods -Insomnia -Fatigue -Poor nerve funcion -Water retention

29 MINERALS

30 MINERAL -Milk Calcium (Macro) -Maintains strength of bones and teeth -Milk & dairy products -Dark green leafy vegetables -Osteoporosis -Kidney stones MINERAL Phosphorus (Macro) -Helps build body cells -Works with calcium -Dairy products -Grain products -Meat -Osteoporosis -Can prevent calcium from working

31 Osteoporosis

32 MINERAL Magnesium (Macro) -Helps build bones -Helps nerves and muscles work normally -Regulates body temperature -Dark green leafy vegetables -Whole grain products -Heart disease -Heart spasms -Diarrhea -Lack of Coordination -Confusion -Coma MINERAL Iron (Trace) -Helps carry oxygen to the blood -Helps cells use oxygen -Red meat -Dark green leafy vegetables -Anemia -Paleness -Weakness -Heart disease -Elevated LDLs

33 MINERAL Zinc (Trace) -Helps body make proteins -Heal wounds -Affects sense of taste and smell -Meat -Liver -Fish -Dairy products -Stunted growth -Rash -Hair Loss -Low copper absorption MINERAL Fluorine (Trace) -Helps strengthen teeth and prevent cavities -Fluoridated water -Toothpaste -Tooth decay -Staining of teeth during development

34 MINERAL Copper (Trace) -Helps iron make red blood cells -Whole grain products -Weak bones -Weak blood vessels -Vomiting -Nervous system disorders MINERAL Iodine (Trace) -Helps body use energy -Iodized salt -Saltwater fish -Some dairy products -Goiter (Swelling of the thyroid gland in the neck) -Thyroid gland stops working

35 Goiters

36 MINERAL Sodium (Electrolyte) -Maintains fluid balance in the body -Help maintain heartbeat -Help muscle and nerve action -Salt -Packaged foods -Muscle cramps -High blood pressure MINERAL Chloride (Electrolyte) -Maintains fluid balance in the body -Salt -Can cause convulsions in infants -High blood pressure

37 MINERAL Potassium -Maintains fluid balance in the body -Help maintain heartbeat -Fruits, especially bananas and potatoes -Meat, poultry and fish -Irregular heart beat -Loss of appetite -Slowing of the heart beat (Electrolyte) -Help muscle and nerve action -Dry beans -Dairy products -Muscle cramps