Vitamins, Minerals, and Water Intake

How many vitamins are there?

13

Water Soluble Vitamins

9 in total: B-vitamins and Vitamin C

Lipid Soluble Vitamins

4 in total : A, D, E, K

Thiamin (B-1)

used to improve the nutritional status of people with

substance abuse

Thiamin (B-1) Function

helps the body convert food into energy, and aids the function of the heart and cardiovascular system and the brain and nervous system.

Thiamin (B-1): Food Sources

fortified breads and cereals, fish, lean meats, and milk. Pork is the richest source.

Riboflavin (B-2): Food Sources

Milk is the most important source. Also organ meats and enriched foods

Riboflavin (B-2): Deficiency

Tissue Inflammation: poor wound healing, glossitis of tongue, cheilosis of mouth

Niacin (B-3): Food Sources

Meat, peanuts, beans

Niacin (B-3): Deficiency

Pellagra: Weakness, lassitude, loss of appetite

Niacin (B-3): Toxicity

vasodilation, flushing

Pyridoxine (B-6): Food Sources

widespread: meats are good sources, a banana or serving of watermelon meets 1/3 of the RDA

Pyridoxine (B-6): Deficiency

hypochromic anemia, CNS disturbances

Pyridoxine (B-6): Toxicity

Peripheral Neuropathy

Folic Acid: Food Sources

Liver, meats, fortified cereals, folate: "foliage"

Vitamin B-12: Food Sources

Liver, meats in general, animal products

Vitam B-12: Deficiency

Anemia: "Pernicious" anemia (need intrinsic factor for

intestinal absorption)

Vitamin C (Ascorbic Acid)

found in other fruits and vegetables besides citrus.

- bell peppers

- broccoli

- strawberries

How many minerals are considered essential?

16

Minerals functions

structure, regulation

Estimating water needs: easy

1) Divide your weight in pounds in half

2) Divide this by 8

3) Gives you the number of 8 ounce glasses water you need per day

Estimating water needs: Clinical setting

First 10 kg x 100 mL

Second 10 kg x 50 mL

Remaining kg x 20 mL