Intro to Vitamins, Minerals

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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
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4. Which vegetables have the most vitamins and
minerals?
Dark greens and oranges
5. What does water do for our body?

1. 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.)
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Vocabulary
1. Deficiency
Not enough of something (shortage)
2. Toxicity
Too much of something (can become toxic/poisonous)
3. Water Soluble
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
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Water

• is the most critical nutrient for sustaining life

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How much of our body is water?

• About 2/3 or 60-70
• ¾ water found in Blood Cells, much in muscles and
  brain.
• Fruits and Vegetables about 95
• Meat about 75

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Why do we need so much water?

• Move nutrients through the digestive tract
• To remove waste products
• Heat Regulator
• Coat and lubricate body joints.

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Water is needed in the body

• We would Die in a few days without water.
• Water acts as a diluter. Without sufficient
  water, fiber does no good. Fiber absorbs water
  allowing waste to move freely.
• Helps Prevents Constipation.

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How Much is Necessary?

• 8 Cups a day, or
• A good estimate is to take your body weight in
  pounds and divide that number in half. That gives
  you the number of ounces of water per day that
  you need to drink. For example, if you weigh 160
  pounds, you should drink at least 80 ounces of
  water per day. If you exercise you should drink
  another 8 ounce glass of water for every 20
  minutes you are active.

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Water and Weight Loss

• Helps flush out toxins and fat
• Helps one feel full without calories
• Just replace some of the high calorie foods you
  eat with fruits, vegetables and other water dense
  foods that keep you just as full

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Signs of Dehydration

• Dark Urine/Strong Odor/Low Volume
• Dark Sunken Eyes
• Low Energy/Fatigue
• Irritability/Emotional Instability
• Thirst/ You are already dehydrated
• Loss of Skin Elasticity

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Water

• is the most critical nutrient for sustaining life

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VITAMINS
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VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

-Loss of appetite -Blurred vision -Abdominal
pain -Hair loss -Joint pain
-Liver -Cantaloupe -Sweet Potatoes -Yellow fruits
and vegetables
-Blindness -Stunted Growth -Impaired immune system
-Vision -Nerves -Growth
A (Fat Soluble)
-Helps body absorb calcium and phosphorus -Helps
strengthen bones
-Most toxic of all vitamins! -Appetite
loss -Nausea vomiting -Kidney damage
-Rickets (bowed legs) -Bones become too weak to
support body weight
D (Fat Soluble)
-Milk -Milk Products -(Sunlight!)
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Rickets
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VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

-Can lead to neural tube defects like spina
bifida in infants -Anemia -Heartburn -Diarrhea
Folate Folic Acid or Folicin (Water Soluble)
-Leafy green vegetables -Legumes -Seeds
-Makes new cells
-Masks B12 deficiency
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
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Spina Bifida
The spinal cord begins to develop within the
first 28 days of pregnancy. Since folate makes
new cells, it is vital that the mothers body
already has a supply of folate in her system to
prevent this tragic condition.
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VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

B12 Cobalamin (Water Soluble)
-Helps make new cells -Maintains nerves and cells
-Insomnia -Fatigue -Poor nerve funcion
-Water retention
-Whole grains -Animal foods
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MINERALS
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MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

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

MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

Sodium (Electrolyte)
-Salt -Packaged foods
-Maintains fluid balance in the body
-High blood pressure
-Muscle cramps
Chloride (Electrolyte)
-Can cause convulsions in infants
-Maintains fluid balance in the body
-High blood pressure
-Salt
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MINERAL FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES

-Fruits, especially bananas and oranges -Meat,
poultry and fish -Dry beans -Dairy products
-Irregular heart beat -Loss of appetite -Muscle
cramps
Potassium (Electrolyte)
-Maintains fluid balance in the body
-Slowing of the heart beat