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Micronutrients

Micronutrients. Phytochemicals. What are Micronutrients?. Vitamins - complex structures that help regulate many functions in your body Minerals – parts of many cells & enzymes, and can trigger reactions. A Closer Look at Vitamins. Two kinds: Fat soluble – dissolves in fat

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Micronutrients

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  1. Micronutrients Phytochemicals

  2. What are Micronutrients? Vitamins - complex structures that help regulate many functions in your body Minerals – parts of many cells & enzymes, and can trigger reactions

  3. A Closer Look at Vitamins Two kinds: • Fat soluble – dissolves in fat • vitamin A – eyes, cells, protects • Vitamin D – helps bones • Vitamin E – antioxidant • Vitamin K – helps clotting, helps make protein

  4. A Closer Look at Vitamins • Water soluble • vitamin C • helps produce connective tissue • repairs • helps absorb iron • protects from bruising • keeps gums healthy • helps heal cuts • protects from infection

  5. B vitamins – helps our bodies produce energy B1-thiamin B2-riboflavin B3-niacin B6-pyridoxine pantothenic acid Biotin folic acid B12 A Closer Look at Vitamins

  6. A Closer Look at Minerals Minerals – a small amount of essential nutrients (4% of body weight) needed to: • Regulate body processes • Give our bodies structure • Help trigger or regulate processes

  7. Calcium Phosphorus Magnesium Chloride Potassium Chromium Cobalt Copper Fluoride Iodine Iron Manganese Molybdenum Selenium Sodium Zinc A Closer Look at Minerals

  8. Key Nutrients for Teens? Let’s highlight four key nutrients: • Calcium • Vitamin D • Folic Acid • Calcium

  9. Calcium & Vitamin D • Role in the body • Status of U.S. teens • Good food sources • Calcium/Vitamin D link • Options for those with lactose intolerance

  10. Calcium’s Role in the Body • Structural component of bones and teeth • Aids in muscle contraction • Aids in blood clotting • Transmission of nervous system messages Hello!!

  11. U.S. Teens and Calcium Consumption • 9 out of 10 girls are not meeting calcium requirements • 7 out of 10 boys are not meeting calcium requirements • Younger children (ages 6-11) 2/3 not meeting calcium requirements

  12. Why be concerned about calcium intake during teen years? • Other than infancy, this is most rapid growth period • 15-20% of adult height is acquired • 50-80% of adult weight • Approximately 45% of total skeletal mass is acquired

  13. Why be concerned about calcium intake during teen years? • Without proper nutrients, the optimal growth opportunity is lost • Dire long term health consequences can result

  14. Weight Bearing Exercise and Bone Health • Weight bearing exercise an important factor in bone health • Running, walking, weight-lifting add to the strength of bones • Drink your milk and keep moving!

  15. How much calcium should a teen get? The recommendation for calcium intake for children and young adults, ages 9-18 is 1,300 mg of calcium per day

  16. Good Food Sources of Calcium • Milk and milk products • Dark, leafy green veggies • Some fish and shellfish • Tofu

  17. The Calcium/Vitamin D Link • Need vitamin D for absorption of calcium • Most milk products are “fortified” with vitamin D • Exposure to sunlight is good source of vitamin D Vitamin D Calcium

  18. Lactose Intolerance • Very common problem, especially among certain ethnic groups • Decreased production of enzyme lactase

  19. Getting Calcium Despite Lactose Intolerance • Look for lactose reduced/lactose free milk and dairy products • Add lactase enzyme to fluid milk • Take lactase supplement • Consume small quantities of lactose foods

  20. Iron • Iron’s role in the body • Iron deficiency • U.S. teens and iron consumption • Iron rich foods • Complementary foods • Iron supplementation

  21. Iron Rich Foods • Lean Meats • Shellfish • Sardines • Spinach • Enriched and Whole Grain Foods

  22. Iron’s Roles in the Body • Component of hemoglobin • Part of an immune system enzyme • Helps vitamin A function well • Helps produce collagen

  23. Symptoms of Iron Deficiency • Rapid fatigue • Shortness of breath • Dizziness • Severe - anemia • headaches • insomnia • feeling cold • pallor

  24. U.S. Teens and Iron Deficiency • 25% of teenaged girls are iron deficient • Many teenage boys also have iron poor diets • Diagnosis made via blood test • Easily reversible by consuming iron rich diet

  25. Teen Girls: 15 mg/day Teen Boys: 10-12 mg/day Recommended Iron Intake

  26. The Best Iron Absorption • Combine iron rich foods with foods that enhance absorption, such as: • vitamin C rich foods • eat heme iron source along with non-heme source • Choose to eat foods that lower iron absorption later: • coffee, tea • high fiber foods

  27. Folic Acid • The roles of folic acid in the body • How much folic acid does a teen need? • Good food sources of folic acid

  28. Roles of Folic Acid Humans • A cell building B vitamin • Helps to produce DNA and RNA • Known to play a role in reducing birth defects • May have role in protecting against heart disease • Works with vitamin B12 in forming hemoglobin in red blood cells

  29. Folic Acid Recommended for Teens • 400 mcg folic acid per day • This recommendation is largely based upon reduction of birth defects association with folic acid. • Current recommendations are the same for both genders.

  30. Orange Juice Leafy vegetables Legumes Fortified Grain Products cereals pastas breads flour Good Food Sources of Folic Acid

  31. General Guidelines • Eat a variety of foods • Choose a diet low in fat, saturated fat, and cholesterol • Choose a diet moderate in sugars • Chose a diet moderate in salt and sodium

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