Vitamins, Minerals,

1
Vitamins, Minerals, Water

• Chapter 7
• Section 2
• Page 161-166

2
Vitamins Minerals

• Vitamins
• Nutrients found naturally in the food we eat
• Water soluble
• B1, Folate, C
• Fat soluble
• A, D, E, K

• Minerals
• Nutrients naturally found in rocks soil, not
  living things
• Calcium, potassium, sodium, fluoride, zinc,
  chromium, phosphorus

3
Classes of Vitamins

• Fat-Soluble
• Dissolve in fat
• A, D, E, K
• Most are stored in fat tissue and remain for a
  long time

• Water-Soluble
• Dissolve in water
• Not stored in the body very well
• The eight B vitamins and vitamin C are water
  soluble

4
Fat Soluble Vitamins

• A
• Vision, immunity, skin hair
• D
• Bones teeth absorption of calcium phosphorus
  in intestine
• E
• Protects cell membranes from damage from free
  radicals
• K
• Enables blood to clot

• Sources
• A
• Carrots, spinach, yellow orange fruits
  veggies
• D
• Milk, eggs, sunlight, tuna
• E
• Whole-grain cereals, breads, beans
• K
• Green, leafy veggies cereals

5
Water Soluble Vitamins

• Dissolve in water bodies DO NOT store
• C
• 60 mg/day
• Maintains immune system
• Formation of skin
• B
• Produce energy from carbs helps nervous system
  function properly
• Folate
• Helps prevent birth defects needed for forming
  cells

• Sources
• C
• Orange juice, tomatoes
• One glass of OJ will give you your daily serving!
• B
• Meat, poultry, fish
• Grains
• Folate
• Green veggies, beans, oj

6
Minerals

• Calcium
• Bone teeth, Muscle contraction, blood clotting
• Sources milk dairy
• Potassium
• Regulation of fluid, maintains heartbeat nerve
  impulses
• Sources OJ, bananas, green, leafy veggies

• Sodium
• Maintains water balance, muscles nerve
  impulses
• Sources salt
• Fluoride
• strengthen tooth enamel, prevents cavities
• Sources Fluoridated toothpaste and water

7
Minerals

• Chromium
• Regulates blood sugar
• Sources Meat, herbs, dairy
• Phosphorus
• Bone formation and cell reproduction
• Sources Cereals, meat, poultry, milk

• Zinc
• Growth healing
• Production of digestive enzymes
• Sources Seafood, meat, poultry, eggs, milk

8
Nutrient Deficiencynot having enough of a
nutrient to maintain good health

• Sodium
• Intake should be only 2,400mg/day
• About 1 ¼ tsp.
• Electrolytes
• Muscle movement, nerve signals, control fluid
  levels in body (Gatorade)

• Calcium
• Intake should be about 1,300 mg/day
• 8oz. of milk 300 mg
• 45 of skeleton forms between 9 17
• Osteoporosis Disorder where the bones become
  brittle and break easily

9
Nutrient Deficiency

• Balanced nutrition choices helps protect against
  this
• Supplement usage is available for others
• Too much or too little of a nutrient can result
  in malnutrition improper nutrition, caused by
  poor diets

10
Water

• 60 of your body weight
• Carries waste out of body
• Helps digest food
• Helps raise bodys metabolism
• Helps all chemical reactions
• Temperature regulator
• Try to drink as much as you can daily!