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Vitamins, Minerals & Water

Vitamins, Minerals & Water. Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals. Vitamins. Some things about vitamins: They do no t yield energy . They are found in the simplest form They do not require digestion Can assume different forms

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Vitamins, Minerals & Water

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  1. Vitamins, Minerals & Water

  2. Certain vitamins and minerals are needed for the body to function. • 13 vitamins • 22 minerals

  3. Vitamins Some things about vitamins: • They do not yield energy. • They are found in the simplest form • They do not require digestion • Can assume different forms • Some may be inactive, until needed • Can be destroyed by various conditions • Cure only diseases related to their deficiencies. • Have different solubility’s which influence their absorption, transport, storage and excretion

  4. Two types of vitamins • Water-soluble • Fat-soluble

  5. Fat-Soluble vitamins • Vitamin A, D, E and K • Excess is stored in the liver and in body fat • It is possible to build up to a toxic level

  6. Vitamin A (Retinol) • Vitamin A: • Promotes good vision • Promotes healthy skin • Helps with growth and maintenance of bones, teeth, and cell structure • Beta-carotene is converted into vitamin A • RDA: 900 micrograms for males; 700 micrograms for females

  7. Too much vitamin A • May turn your skin orange • May cause fatigue, weakness, severe headache,blurred vision, hair loss and joint pain. • Toxicity: • May cause severe liver or brain damage • Birth defects

  8. A vitamin Supplement8000 I.U. = 2400mcg1500mcg more than RDA!!

  9. Too little vitamin A • May cause night blindness • Lowered immune system

  10. Foods rich in vitamin A • Only animal products • Liver • Fish • Eggs • Milk, butter and cheese • Carotenoids • Orange/Yellow fruits and vegetables • Cantaloupes, carrots, sweet potatoes, winter squash • Leafy green vegetables • Spinach, broccoli

  11. Vitamin D deficiency is on the rise…Why do you think that is?- Write down in your notes.

  12. Vitamin D – “The Sunshine Vitamin” • Essential for building and maintaining bones and teeth • Responsible for absorption and utilization of calcium • Other health benefits: • May boost immune system • May also help decrease certain cancers • RDA: 5 micrograms until age 50 • 10 micrograms until 70; 15 mcg 70+

  13. Too little vitamin D • Vitamin D deficiency has been in the news a lot lately. • Deficiency may occur from: • Inadequate diet • Vegetarianism, lactose intolerance, milk allergy • Body unable to absorb needed vitamin D • Limited exposure to sunlight

  14. Vitamin D Deficiency • May lead to osteoporosis in adults • Rickets in developing children

  15. Too much vitamin D • May result in an increase in blood calcium levels causing calcium to accumulate in soft tissues. (Don’t waste you money – you live in El Paso. You’ll be OK!)

  16. Getting vitamin D • Sun exposure for 10-15 minutes a day (direct light) • Foods: • Fortified milk • Tuna • Salmon

  17. Vitamin E • Important to red blood cells, muscles and other tissues • Deficiency is rare • Toxicity is rare • But Vitamin E acts as a blood thinner • Foods: • Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

  18. Vitamin K • Important for blood clotting • Also has a role for bone health • Mostly made in the intestines • Deficiency is rare • Toxicity is rare • Foods: • Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

  19. Water-Soluble Vitamins • Vitamins Bs and C • Eight B vitamins: • Thiamin (B-1) • Riboflavin (B-2) • Niacin (B-3) • Pyridoxine (B-6) • Cobalamin (B-12) • Folic acid (B-9) • Pantothenic acid (B-5) • Biotin (B-7)

  20. Thiamin or B-1 • Helps to convert carbohydrates to energy • Deficiency: • Fatigue, nausea, depression, nerve damage • Foods: • Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal

  21. Riboflavin or B-2 • Key to metabolism and red blood cells • Deficiency: • Dry, scaly skin • Foods: • Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

  22. Niacin or B-3 • Also involved with energy production • Also helps with skin, nerves and digestive system • Deficiency: • Rare but causes: diarrhea, dermatitis, dementia and death • Foods: • Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

  23. Pyridoxine or B-6 • Involved in chemical reactions of proteins and amino acids • Deficiency: • Skin changes, dementia, nervous system disorders and anemia • Foods: • Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos

  24. Cobalamin or B-12 • Helps with nervous system, red blood cells and DNA synthesis • Deficiency: • Nervous system disorders and pernicious anemia • Foods: • Only found in animal products • Meat, fish, poultry, eggs, milk products and clams

  25. Folic acid (Folacin, Folate, B-9) • Key role in red blood cell formation and cell division • Deficiency: • Anemia, digestive disorders • Foods: • Leafy, dark green vegetables • Also found in liver, beans, peas, asparagus, oranges, avocados

  26. Pantothenic Acid (B-5) and Biotin (B-7) • Help with metabolismandformation of some hormones • Deficiencies are rare • Foods: • Almost any food, plant-based or animal-based

  27. Vitamin C • Important to immune system, bone health, blood vessel health, cell structure and absorption of iron • Deficiency: • Rare • Too much vitamin C • Digestive issues • Foods: • Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

  28. Minerals • 22 minerals are needed by the body • Two categories: • Major • Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur • Trace • Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

  29. Copy this only if you do not have your own table!!!!

  30. Copy this only if you do not have your own table!!!!

  31. Sodium • What does sodium do for you? • Helps maintain fluid balance • Helps transmit nerve impulses • Influences contraction and relaxation of muscles

  32. Sodium & Health • Too much sodium • Causes high blood pressure • May lead to fluid retention

  33. Sodium Savvy • The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day. • It is recommended to stay in a range of 1,500 to 2,400 mg / day.

  34. Where are you getting sodium? www.mayoclinic.com

  35. Sodium & Food • On food labels: • Monosodium glutamate (MSG) • Baking soda • Baking powder • Disodium phosphate • Sodium alginate • Sodium nitrate or nitrite

  36. Reducing sodium in your diet • Eat more fresh foods • Eat less processed foods • Look for low-sodium products • Limit the salt you add to foods • Experiment with other seasonings • Use salt substitutes with caution

  37. Calcium • The most abundant mineral in your body • 99% is stored in the bones • Known for bone health • How much do you need? • Males 19-50 years old: 1,000 mg / day • Females 19-50 years old: 1,000 mg / day

  38. Calcium & Foods • Dairy products, fortified juices, sardines

  39. Iron • Iron deficiency is the most widespread vitamin or mineral deficiency in the world. • 70% of your body’s iron is in your hemoglobin • Too little iron = too little oxygen

  40. Iron & Foods • 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

  41. Iron supplements • Check with your doctor first. • High risk groups: • Strict vegetarians • Those who do not eat a balanced diet • Those who are over 60 • Smokers and those who regularly drink alcohol • Chronic dieters • Those who suffer from food allergies, intolerances

  42. Water

  43. https://www.youtube.com/watch?v=goBmkTL6rzc

  44. Water • Essential for life • It is possible to live without food than without water. • Water makes up about 60-75% of your body weight

  45. Why is water important? Transports nutrients and waste products, water is a solvent ✓aiding in digestion of food & nutrients ✓flushing the body of wastes ✓weight control • Water is an excellent lubricant in the body ✓maintaining a healthy complexion ✓Joints and eyes ✓cushion for vital tissue • Regulates body temperature ✓Blood ✓ perspiration

  46. https://www.youtube.com/watch?v=zCheAcpFkL8

  47. How much water do you need? • Adequate intake: • For men: 125 oz / day • For women: 91 oz / day Ideally 80% of water should coming from drinking fluids.

  48. https://www.youtube.com/watch?v=t1nwSuWr_q8

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