Vitamins, Minerals

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Vitamins, Minerals Water

• Chapter 8.2 (pages 202 209)

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What Are Vitamins?

• Nutrients that made by living things, are
  required only in small amounts, and assist many
  chemical reactions in the body.
• Vitamins do not provide you energy or raw
  materials of which your cells are made of.

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2 Classes of Vitamins

• Fat-Soluble Can be stored by the body.
• Water-Soluble Cannot by stored in body so it is
  necessary to eat foods that supply them everyday.

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Fat-Soluble Vitamins

• Vitamin A, D, E, K

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Vitamin A

• Source Liver, eggs, cheese, milk, yellow,
  orange and dark green vegetables.
• Function Maintains healthy skin, bones, teeth
  and hair, aids in vision in dim light.

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Vitamin D

• Source Milk, eggs, liver, exposure of skin to
  sunlight.
• Function Maintains bones and teeth, helps in
  the use of calcium and phosphorus

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Vitamin E

• Source Margarine, vegetable oils, wheat germ,
  whole grains, legumes, green leafy vegetables
• Function Aids in maintenance of red blood cells
  vitamin A and fats

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Vitamin K

• Source Green leafy vegetables, potatoes, lever
• Functions Aids in blood clotting

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Water-Soluble Vitamins

• B1, B2, B6, B12, Pantothenic acid, Folate (folic
  acid), Biotin, Vitamin C (ascorbic acid)

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Vitamin B1

• Source Pork products, liver, whole- grain
  foods, legues
• Function Aids in carbohydrate use and nervous
  system function

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Vitamin B2 (riboflavin)

• Source Milk, eggs, meat, whole grains, dark
  green vegetables
• Function Aids in metabolism of carbohydrates,
  proteins, and fats

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Vitamin B3 (niacin)

• Source Poultry, meat, fish, whole grains, nuts
• Function Aids in metabolism

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Vitamin b6

• Source Meat, poultry, fish, whole-grain foods,
  green vegetables
• Function Aids in metabolism or carbohydrates,
  proteins and fats

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Vitamin B12

• Source meat, fish, poultry, eggs, milk, cheese
• Function Maintains healthy nervous system and
  red blood cells

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Pantothenic Acid

• Source Organ meats, poultry, fish, eggs, grain
• Function Aids in metabolism

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Folate (folic acid)

• Source Green leafy vegetables, legumes (beans)
• Function Aids in formation of red blood cells
  and protein

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Biotin

• Source Organ meats, poultry, fish, eggs, peas,
  bananas, melons
• Function Aids in metabolism

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Vitamin C (Ascorbic Acid)

• Source Citrus Fruits, green vegetables, melons,
  potatoes, tomatoes
• Function Aids in bone, teeth, and skin
  formation, iron uptake

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Antioxidants

• Help protect healthy cells from damage caused by
  normal aging process as well as from certain
  types of cancers.
• Vitmain C and E are most powerful antioxidants

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Minerals

• Nutrients that occur naturally in rocks and
  soils.
• Plants absorm minerals form rocks and soil
  through their roots.
• 24 different minerals have been shown to be
  essential for good health.

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Minerals

• Calcium, phosophorus, magnesium, sodium,
  chlorine, potassium, sulfur, iodine, selenium,
  iron, zinc, and flourine

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Calcium

• Source Milk and milk products, dark green leafy
  vegetables, tofu, legumes
• Function Helps build and maintain bones and
  teeth, nerve and muscle function, blood clotting

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Phosphorus

• Source Meat, eggs, poultry, fish, legumes, milk
  and milk products
• Function Helps build and maintain bones and
  teeth, energy metabolism

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Magnesium

• Source Leafy green vegetables, legumes, nuts,
  whole-grain food
• Function helps build bones and protein, energy
  metabolism, muscle contraction

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Sodium

• Source Table salt, processed food, soy sauce
• Function Halps maintain water balance, nerve
  function

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Chlorine

• Source Table salt, soy sauce, process foods
• Function Helps maintain water balance, digestion

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Potassium

• Sources Vegetables, fruits, meat, poultry, fish
• Function Helps maintain water balance and make
  protein, functioning of hear and nervous systen

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Iron

• Source Red meats, seafood, legumes, green leafy
  vegetables, fortified cereals, dried fruits
• Function Part of red blood cells, helps in
  energy metabolism

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Vitamin Mineral Supplements

• People who eat a wide variety, well balanced diet
  seldom suffer deficiencies.
• Overdose of fat-soluble vitamins can cause
  vitamin poisoning.
• Overdose of water-soluble vitamins will be
  excreted by body.

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Water

• About 65 percent of your body weight is water
• Nearly all of the bodys chemical reactions,
  including those that produce energy and build new
  tissues, take place in water solution.

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Water and the body

• Primary component of blood and tissue
• Carries dissolved waste products out of body
• Regulates body temp
• Contains ELECTROLYTES that regulated many body
  processes (muscle contraction)

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10 Reasons to Drink Water

• 10 Reasons to Drink Water
• Water is absolutely essential to the human bodys
  survival. A person can live for about a month
  without food, but only about a week without
  water.
• Water helps to maintain healthy body weight by
  increasing metabolism and regulating appetite.
• Water leads to increased energy levels. The most
  common cause of daytime fatigue is actually mild
  dehydration.
• Drinking adequate amounts of water can decrease
  the risk of certain types of cancers, including
  colon cancer, bladder cancer, and breast cancer.
• For a majority of sufferers, drinking water can
  significantly reduce joint and/or back pain.
• Water leads to overall greater health by flushing
  out wastes and bacteria that can cause disease.
• Water can prevent and alleviate headaches.
• Water naturally moisturizes skin and ensures
  proper cellular formation underneath layers of
  skin to give it a healthy, glowing appearance.
• Water aids in the digestion process and prevents
  constipation.
• Water is the primary mode of transportation for
  all nutrients in the body and is essential for
  proper circulation.

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How much water should you drink?

• Minimum 10 eight ounce cups of water for female
• Minimum 14 eight ounce cups of water for male

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Sports drinks Exercise

• Recommended to drink 2 cups of fluid 2 hours
  before exercise.
• Do not need sports drink and carbs associated
  with it unless you are exercising 60 mins or more