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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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Certain vitamins and minerals are needed for the body to function. • 13 vitamins • 22 minerals
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
Two types of vitamins • Water-soluble • Fat-soluble
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
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
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
A vitamin Supplement8000 I.U. = 2400mcg1500mcg more than RDA!!
Too little vitamin A • May cause night blindness • Lowered immune system
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
Vitamin D deficiency is on the rise…Why do you think that is?- Write down in your notes.
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+
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
Vitamin D Deficiency • May lead to osteoporosis in adults • Rickets in developing children
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!)
Getting vitamin D • Sun exposure for 10-15 minutes a day (direct light) • Foods: • Fortified milk • Tuna • Salmon
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.
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
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)
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
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
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
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
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
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
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
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
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
Sodium • What does sodium do for you? • Helps maintain fluid balance • Helps transmit nerve impulses • Influences contraction and relaxation of muscles
Sodium & Health • Too much sodium • Causes high blood pressure • May lead to fluid retention
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.
Where are you getting sodium? www.mayoclinic.com
Sodium & Food • On food labels: • Monosodium glutamate (MSG) • Baking soda • Baking powder • Disodium phosphate • Sodium alginate • Sodium nitrate or nitrite
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
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
Calcium & Foods • Dairy products, fortified juices, sardines
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
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
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
Water • Essential for life • It is possible to live without food than without water. • Water makes up about 60-75% of your body weight
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
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.
