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. Which vegetables have the most vitamins and minerals? Dark greens and oranges 5. What does water do for our body? A. Carries water soluble vitamins B. Regulates body temperature C. Carries waste products out 6. How much water should we drink every day? At least 8 cups a day (or 64 fl. oz.)
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
VITAMINS
Vitamins Cannot be produced by our bodies. Must be Ingested or Eaten Assist the body in bringing about biochemical reactions so life can be maintained.
VITAMIN A (Fat Soluble) -Vision -Nerves -Growth -Liver -Cantaloupe -Sweet Potatoes -Yellow fruits and vegetables -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 and phosphorus -Helps strengthen bones -Milk -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
Night Blindness
Rickets
VITAMIN E (Fat Soluble) -Maintains cell membranes -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 -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)
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.
VITAMIN C Ascorbic Acid (Water Soluble) -Maintains connective tissues -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
Vitamin C
Scurvy Swollen and Bleeding Gums Spots on Skin
VITAMIN B2 Riboflavin (Water Soluble) -COENZYME! -Promotes growth -Used for energy metabolism -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
Pellagra
Niacin
VITAMIN Folate Folic Acid or Folicin (Water Soluble) -Makes new cells -Leafy green vegetables -Legumes -Seeds -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Masks B12 deficiency 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
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
B6 Pyridoxine
VITAMIN B12 Cobalamin (Water Soluble) -Helps make new cells -Maintains nerves and cells -Whole grains -Animal foods -Insomnia -Fatigue -Poor nerve funcion -Water retention
MINERALS
Minerals are Inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Found in nearly all foods in the pyramid Sometimes needed in large amounts and sometimes needed in tiny amounts Needed to be eaten or ingested in food every day Cannot be produced by our bodies Regulate chemistry and body functions
Functions of Minerals Regulate body functions and chemistry Make up skeletal structure
How many? 60 different minerals Makes up 4% of body
MINERAL Calcium (Macro) -Maintains strength of bones and teeth -Milk -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
Osteoporosis
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
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
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
Goiters
MINERAL Sodium (Electrolyte) -Maintains fluid balance in the body -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
MINERAL Potassium (Electrolyte) -Maintains fluid balance in the body -Fruits, especially bananas and oranges -Meat, poultry and fish -Dry beans -Dairy products -Irregular heart beat -Loss of appetite -Muscle cramps -Slowing of the heart beat