Water and The MiCRONutrients

1. Water and The MiCRONutrients Essential for Health

2. Nutrients • Major nutrients in food are classified into six groups. They work in partnership for health. • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

3. WATER The body needs more water each day than any other nutrient!!

4. Essential nutrient that must be replaced everyday • You can only survive a few days without water, whereas a deficiency of the other nutrients may take weeks, months, or years to develop • Body weight is 50-70% water • (exact percentage depends on individual’s body amount of bone, muscle, and fat)

6. Body obtains water from two sources: • Food and liquid consumed • Internal chemical reactions • To make sure we get enough water, the body stimulates feelings of THIRST – alerts you that your personal water supply is running low.

7. How much water to drink? • Drinking 6-8 glasses of water everyday avoids triggering the ‘warning signal’. • To be more accurate for your body: • Multiply your body weight x0.55 and divide by 8 to get the number of 8 oz. glasses of water to drink a day. • Example: Someone who is 150 pounds • 150 x 0.55 = 82.5 • 82.5/8 = 10 glasses (8 oz.) of water per day!

8. Dehydration • Dehydration means your body does not have as much water and fluids as it should. • Dehydration can be mild, moderate, or severe based on how much of the body's fluid is lost or not replenished. • When it is severe, dehydration is a life-threatening emergency • Dehydration can be caused by losing too much fluid, not drinking enough water or fluids, or both. • Your body may lose too much fluids from: • Excessive sweating (for example, from exercise) • Excessive urine output, such as with uncontrolled diabetes or diuretic use • Fever • Vomiting or diarrhea

9. Where does the water go? • Water leaves the body through: • Urine • Breath • Sweat • Bowel wastes • Urine light in colour = drinking enough H2O = wastes are being flushed out = good! • When you sweat, it reduces heat generated by muscles to cool you down. Thanks sweat!

10. Functions of Water • Keeps us hydrated • Energy level(can only live a few days without water versus many days without food) • Carries nutrients and oxygen to cells • Protects body organs and tissues • Eliminates/flushes waste and toxins • Helps maintain body temperature

12. Sources of Water • Tap water • Milk • Juices • Tea • Soft drinks • Broth • Fruit • Vegetables • Careful with caffeinated liquids – can cause dehydration (i.e., coffee, soft drinks, energy drinks)

13. Ingoing & Outgoing of Water • Balance between water intake and output (average 2. 6 liters each day)

14. Ingoing • Food-water intake = average 700-1000 mL daily • Liquid-water intake = average 1200-1500 mL daily • Chemical reactions in body = average 200-300 mL daily

15. Outgoing • Solid waste = 150-200 mL • Urine = 1000-2000 mL • Sweat = 350 mL • Exhale as water vapour = 350 mL

16. Water Content in Foods

17. To increase water supply… • Take water breaks during the day. • Drink water with meals. • Alternate sparkling water for soft drinks. • Carry water with you. • Drink before, during, and after exercise.

18. Water Re-Cap • The_Benefits_of_Drinking_Water___HealthiNation.mp4

19. Vitamins and Minerals The Real Team Players!

20. Vitamins and Minerals • Called micronutrients. • Don’t let the small amount fool you – They regulate many processes that produce energy and do a whole lot more.

21. Vitamin Basics • Complex organic substances that regulate body processes • Often act as coenzymes • Two categories: water soluble and fat soluble • Water-soluble vitamins: B-complex vitamins and vitamin C • Fat soluble vitamins: A, D, E and K

22. Antioxidant Vitamins • ACE – vitamins A, C and E • Slow or prevent the oxidative process • Prevent or repair damage to body cells • May improve immune function

23. Water-Soluble Vitamins • Dissolve in water – found in the watery components of food • Once absorbed, go directly into blood – cannot be stored for later use • Excess amounts are excreted in the urine • These vitamins are best consumed daily by eating a variety of foods that supply them • Megadoses can cause harm – ie. Kidney must work too hard to remove excess

24. The water-soluble vitamins are... • Vitamin C • The B-Vitamins (8 of them) • Vitamin B1 (thiamine) • Vitamin B2 (riboflavin) • Vitamin B3 (niacin) • Vitamin B5 (pantothenic acid) • Vitamin B6 (pyridoxine) • Vitamin B7 (biotin) • Vitamin B9 (folic acid) • Vitamin B12 (various cobalamins

25. Fat-Soluble Vitamins • Dissolve in fat – both in foods and the body • Like fat, they are stored in the body until needed • Usually carried in the blood in lipoproteins • Excess amounts can build up and cause harm to the body

26. The fat-soluble vitamins are... • Vitamin A • Vitamin D • Vitamin E • Vitamin K

27. Minerals • Help enzymes complete chemical reactions in the body • Often work as a team with vitamins (i.e., vitamin C boosts iron absorption)

28. Major Minerals • Needed and found in larger amounts in the body: • More than 250 milligrams recommended daily • Calcium • Phosphorus • Potassium • Sulfur • Sodium • Chlorine • Magnesium

29. Trace Minerals • Body needs small amounts – less than 20 milligrams daily. • Others are identified, but less is known about their role in health. • All are absorbed in the intestines and transported and stored in parts of the body. • Iron • Copper • Zinc • Manganese • Iodine • Selenium

30. Major and Trace Minerals • Both equally as important • Aid normal nerve functioning and muscle contraction • Maintains body fluid balance (electrolytes) • Calcium and iron are especially important in teen years • Sources: fresh, whole food - veggies, whole grains, meat, poultry, dairy

31. Major Minerals - Calcium • Builds bones in length and strength • Slows the rate of bone loss • Reduces risk of osteoporosis • Helps muscles contract and heart beat • Plays a role in nerve function • Helps the blood clot

32. Calcium – How Much? • How much do you need?

33. Sources of Calcium • Milk and other dairy foods • Dark green, leafy vegetables • Fish with edible bones • Calcium-fortified foods

34. Major Minerals - Sodium Electrolyte: • Helps regulate movement of body fluids • Helps muscles relax (including your heart) • Helps transmit nerve impulses • Helps regulate blood pressure

35. Sodium – How Much? • Tolerable upper intake level – 2,300 mg daily. • 1 teaspoon salt = almost 2,300 mg • ¼ teaspoon salt = 500 mg. • Sources: processed foods, table salt, some naturally occurring in foods. • Check the ingredient list for Na, salt, soda or sodium in the name.

36. Sodium – Label Lingo • Sodium-free – less than 5 mg per serving • Very low sodium – 35 mg or less per serving • Low sodium – 140 mg or less per serving • Reduced or less sodium – at least 25% less sodium

37. Trace Minerals - Iron • Serves as essential part of hemoglobin and other enzymes • Helps in brain development • Supports a healthy immune system

38. Iron – How Much? • RDA for Iron

39. Sources of Iron • Heme iron – animal sources • Meat, poultry, fish • Nonheme iron – plant sources • Leafy green vegetables • Dried peas • Enriched breads and cereals

40. Phytonutrients • Also called Phytochemicals – means plant chemicals • Compounds in plant-based foods • Appear to promote health

41. Phytonutrients – How Do They Work? • Serve as antioxidants • Enhance immunity • Enhance communication among body cells • Cause cancer cells to die • Detoxify carcinogens • Repair damage to DNA

42. Vitamin and Mineral Supplements • Do you really need them?

43. Dietary Supplements • What are they?

44. Supplements? • Do you consume a varied, balanced diet? Are you healthy? • If you answered yes to both of these questions, you probably get all the vitamins and minerals you need from the foods you eat.

45. Supplements? Under some circumstances, multivitamin/mineral supplements do offer benefits. Follow your doctor’s advice.

46. Supplements May Be Needed For. . . • Women who are pregnant or breastfeeding • Women of childbearing age • Women with heavy menstrual cycles • Menopausal women • Vegetarians • People with limited milk intake and sunlight exposure

47. Supplements (cont) • Someone on a restrictive diet • Persons who do not eat a balanced diet • Persons with illnesses that affect nutrient use • Some babies after age 6 months, children and teens In all situations, your doctor’s opinion should be requested.

48. Supplement Labeling • Serving size and Daily Value labeling is listed • Other ingredients used are also listed • FDA Final Rule – promotes safe use of Dietary Supplements

49. If You Take a Supplement: • Talk with your doctor before using a dietary supplement. • Know that some supplements may interact with prescription and over-the-counter medicines. • Inform your doctor about all the supplements you use, especially before surgery. • Report adverse effects from the use of dietary supplements to MedWatch.

50. If You Take a Supplement: • Stick with the label dosage and heed warnings. • Follow the label directions. • Keep in a safe, cool, dry place. • Check the expiration date.