Water, Vitamins & Minerals

13 vits 22 min

Certain vitamins and minerals are needed for the body to function.

◦——vitamins

◦—-minerals

Water-soluble, Fat-soluble

Two types of vitamins

Fat-Soluble vitamins

Excess is stored in the liver and in body fat , It is possible to build up to a toxic level

Vitamin A, D, E and K

Fat-Soluble vitamins

vitamin a

Beta-carotene is converted into

retinol

another term for vitamin a

vitamin a

◦Promotes good vision

◦Promotes healthy skin

◦Helps with growth and maintenance of bones, teeth, and cell structure

900 micrograms

vitamin a rda micrograms for males

700 micrograms

vitamin a rda micrograms for females

too much vitamin vitamin a

May turn your skin orange

Too much vitamin A

May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain.

•Toxicity:

◦May cause severe liver or brain damage

◦Birth defects

Too little vitamin A

May cause night blindness, Lowered immune system

vitamin d

the sunshine vitamin

vitamin d

Essential for building and maintaining bones and teeth

vitamin d

Responsible for absorption and utilization of calcium

vitamin d

◦May boost immune system

◦May also help decrease certain cancers

5 micrograms

vitamin d rda until age 50

10 micrograms/ day

vitamin d rda until age 70

15 mcg

vitamin d rda age 70+

Vitamin D Deficiency

May lead to osteomalacia and/or osteoporosis

getting vitamin d

Sun exposure for 10 minutes a day

◦Fortified milk

◦Tuna

◦Salmon

foods rich in vitamin d

◦Only animal products

•Liver

•Eggs

•Milk, butter and cheese

foods rich in vitamin a

vitamin e

Important to red blood cells, muscles and other tissues

•Deficiency is rare

•Toxicity is rare

vitamin e

acts as a blood thinner

◦Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

foods rich in vitamin e

vitamin k

•Important for blood clotting

◦Also has a role for bone health

vitamin k

Mostly made in the intestines

Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

foods rich in vitamin k

Eight B vitamins:

◦Thiamin (B-1)

◦Riboflavin (B-2)

◦Niacin (B-3)

◦Pyridoxine (B-4)

◦Cobalamin (B-12)

◦Folic acid

◦Pantothenic acid

◦Biotin

Water-Soluble Vitamins

Thiamin or B-1

Helps to convert carbohydrates to energy

Fatigue, nausea, depression, nerve damage

deficiency of b1 includes

Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal

foods rich in b1

riboflavin (b2)

Key to metabolism and red blood cells

◦Dry, scaly skin

deficiency of b2 includes

Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

foods rich in b2

Niacin or B-3

Also involved with energy production

•Also helps with skin, nerves and digestive system

Rare but causes: diarrhea, dermatitis, dementia and death

Deficiency of niacin or b3

Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

Foods rich in niacin

Pyridoxine or B-6

Involved in chemical reactions of proteins and amino acids

Skin changes, dementia, nervous system disorders and anemia

deficiency of pyridoxine

Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos

foods rich in piridoxine

Cobalamin or B-12

Helps with nervous system, red blood cells and DNA synthesis

Nervous system disorders and pernicious anemia

Deficiency of cobalamin or b12

◦Only found in animal products

•Meat, fish, poultry, eggs, milk products and clams

foods rich in b12

Folic acid (Folacin, Folate)

Key role in red blood cell formation and cell division

Anemia, digestive disorders

folic acid deficiency

◦Leafy, dark green vegetables

◦Also found in liver, beans, peas, asparagus, oranges, avocados

foods rich in folic acid

Pantothenic Acid and Biotin

Help with metabolism and formation of some hormones

panthotenic acid and biotin

Deficiencies are rare

Almost any food, plant-based or animal-based

foods rich in Pantothenic Acid and Biotin

vitamin c

Important to bone health, blood vessel health, cell structure and absorption of iron

◦Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

foods rich in vitamin c

22

—minerals are needed by the body

major minerals

Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur

trace minerals

Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

sodium

◦Helps maintain fluid balance

◦Helps transmit nerve impulses

◦Influences contraction and relaxation of muscles

too much sodium

◦Causes high blood pressure

◦May lead to fluid retention

500 mg

The human body requires about ——mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.

1,500 to 2,400 mg / day

sodium is recommended to stay in a range of

2,300-6,900 mg each day.

The human body requires about 500 mg of sodium per day, while the average American usually ingests between

added wile cooking

Where are you getting 5% of sodium?

added while eating

Where are you getting 6% of sodium?

from natural sourve

Where are you getting 12% of sodium?

from processed and prepared foods

Where are you getting 77% of sodium?

calcium

The most abundant mineral in your body

◦99% is stored in the bones

calcium

Known for bone health

1,000 mg/day

how much calcium is needed for males and female aged 19-50 per day

iron definciency

the most widespread vitamin or mineral deficiency in the world.

hemoglobin

70% of your body’s iron is in your

too little oxygen

Too little iron =

heme iron

◦Found in animal products

•Red meats, liver, poultry and eggs

Non-heme iron

Found in plant products

•Beans, nuts, seeds, dried fruits, fortified breads and cereals

water

Essential for life

◦It is possible to live without food than without—-

45-75%

Water makes up about —- of your body weight

water

Aids with transport

water

Mechanical functions

•Helps to break substances down

•Helps to maintain body temperature/pH

125 oz / day

how much water is needed for a male a day

91 oz / day

how much water is needed for a female a day

80%

Ideally —% of water should coming from drinking fluids.

food

20% of water intake should come from