Vitamins, Minerals and Water

1. Vitamins, Minerals and Water

2. Objectives • Identify the two main classes of vitamins • List seven minerals your body needs in significant amounts • Explain why water is so important to your body

3. Vocabulary • Vitamin- A nutrient that is made by living things, is required in small amounts, and assists in chemical reactions in the body • Antioxidant- A vitamin that helps protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer • Mineral- A nutrient that occurs naturally in rocks or soil, needed by the body in small amounts

4. Anemia A condition in which the red blood cells do not contain enough hemoglobin • Homeostasis The process of maintaining a steady state inside the body • Electrolyte A dissolved substance that regulates many processes in cells • Dehydration A serious reduction in the body’s water content

5. Vitamins • Unlike carbs, fats and proteins; vitamins do not directly provide you with energy or the raw materials of which your cells are made • Vitamins help the body with various processes, including the use of other nutrients • Vitamins play roles in chemical reactions in the body. example; vitamin K helps your blood clot when you get a cut or a scrape

6. Your body is able to make some vitamins • Example; your skin manufactures vitamin D when it is exposed to sunlight • However, most vitamins must be supplied in the food you eat • 2 classes of vitamins: Fat-soluble vitamins (which dissolve in fatty materials) and water-soluble vitamins (which dissolve in water).

7. Fat-Soluble Vitamins(Can be stored by the body) • Vitamin A – Found in: Liver; eggs; cheese; milk; yellow, orange and dark green vegetables and fruit • Vitamin D- Found in: Milk; eggs; liver; exposure of skin to sunlight • Vitamin E- Found in: Margarine; vegetable oils; wheat germs; whole grains; legumes; green, leafy vegetables • Vitamin K- Found in: Green, leafy vegetables; potatoes; liver; made by intestinal bacteria

8. Fat-Soluble Vitamin Functions • Vitamin A- Maintains healthy skin, bones, teeth and hair; aids vision in dim light • Vitamin D- maintains bones and teeth; helps in the use of calcium and phosphorus • Vitamin E- Aids in maintenance of red blood cells, vitamin A, and fats • Vitamin K- Aids in blood clotting

9. Water Soluble Vitamins (Cannot be stored by the body)Therefore, it is important to eat foods that supply them every day • Vitamin B1 (Thiamin) – pork products; liver; whole-grain foods; legumes • Vitamin B2 (Riboflavin) – Milk; eggs; meat; whole grains; dark green vegetables • Vitamin B3 (Niacin) – Poultry; meat; fish; whole grains; nuts • Vitamin B6 (Pyridoxine) – meat; poultry; fish; whole-grain foods; green vegetables

10. Vitamin B12 (Cobalamin) – meat; fish; poultry; eggs; milk; cheese • Pantothenic acid – organ meats; poultry; fish; eggs; grains • Folate (folic acid) – green, leafy vegetables; legumes • Biotin- organ meats; poultry; fish; eggs; peas; bananas; melons • Vitamin C (Ascorbic acid) – citrus fruits; green vegetables; melons; potatoes; tomatoes

11. Water-Soluble Vitamin functions • Vitamin B1 (Thiamin) – Aids in carbohydrate use and nervous system function • Vitamin B2 (Riboflavin) – Aids in metabolism of carbohydrates, proteins and fats • Vitamin B3 (Niacin) – Aids in metabolism • Vitamin B6 (Pyridoxine) – Aids in metabolism of carbohydrates, proteins and fats

12. Vitamin B12 (Cobalamin) – Maintains healthy nervous system and red blood cells • Pantothenic acid – Aids in metabolism • Folate (folic acid) – Aids in formation of red blood cells and protein • Biotin- Aids in metabolism • Vitamin C (Ascorbic acid) – Aids in bone, teeth, and skin formations, resistance to infection, iron uptake

13. The 7 minerals you NEED in significant amounts • Calcium • Sodium • Potassium • Magnesium • Phosphorus • Chlorine • Sulfur

14. Water • About 65% of your body weight is water • Water is essential for all life processes • Almost all of the body’s chemical reactions take place in a water solution • Water is the primary component of blood and tissue • It carries dissolved waste products out of the body and helps digest food

15. What roles does water play in homeostasis? • Water regulates body temperature • When you become overheated, your body excretes perspiration, which cools your body • Water contains dissolved substances called electrolytes that regulate many processes in your cells

16. Dehydration • 2 causes of dehydration: very heavy perspiring and severe diarrhea • When the body is dehydrated it loses important electrolytes along with the water • Symptoms: weakness, rapid breathing, and a weak heartbeat

17. How much water? • Females age 14-18: Everyday you need at least ten 8-ounce cups of water • Males age 14-18: Everyday you need at least fourteen 8-ounce cups of water Foods that contain a lot of water: fruits and vegetables or juices Drinks that contain caffeine- may not be a good source of water for your body