1. Vitamins, Minerals and Water

2. What are Vitamins
A vitamin is a nutrient that is made by living things, is required in small amounts, and assist in chemical reactions in the body.
There are two classes of vitamins, fat-soluble vitamins, which dissolve in fatty materials, and water-soluble vitamins, which dissolve in water.

3. Fat-Soluble Vitamins Vitamins A, D, E and K
Found in vegetable oils, liver, eggs and certain vegetables.
Can be stored in body fat
Absorption is enhanced by dietary fat

4. Water-Soluble Vitamins
Vitamins B, C and Folate (Folic Acid)
Found in fruits, vegetables and other sources
These vitamins cannot be stored in the body
It is important to eat these foods everyday

5. Antioxidants
Vitamins called antioxidants help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer.
Vitamin C and E are great antioxidants
C: citrus fruits, strawberries, broccoli, tomatoes and potatoes
E: vegetable oils, whole grains, seeds, nuts and peanut butter

6. Minerals Minerals are nutrients that occur naturally in rocks and soil
Your body only requires a small amount
24 minerals are essential for good health
You need seven minerals- calcium, sodium, potassium, magnesium, phosphorus, chlorine and sulfur in significant amounts

7. Calcium
Important in blood clotting and the functioning of your nervous system
Essential for forming bones and teeth
A lack of calcium can lead to osteoporosis (weakening of the bones)

8. Potassium
Potassium and Sodium work together to maintain water balance in the body
People who consume enough potassium have lower blood pressure
Baked potatoes, spinach, bananas, dried fruits, oranges, soybeans, and tomato products

9. Iron Necessary for healthy red blood cells
RBC carry hemoglobin, which carries oxygen from your lungs to all parts of your body
Women and adolescent girls need extra iron to make up for what they lose during menstruation
Lack of iron could cause anemia- make the person feel tired and weak
Lean beef, fortified cereal and cooked spinach

10. Sodium Table salt is a major source
People consume way more than they need
Sodium is needed for heart function and water balance
Excess sodium can lead to high blood pressure
Processed and manufactured foods such as canned soups or frozen pizzas
Salted chips and nuts

11. Supplements First make an adjustment to your daily diet
You can overdose on vitamins and minerals
Fat-soluble can cause poisoning; nausea, vomiting, joint pain, headaches and hair loss
Water-soluble will be excreted out of your body and is not a wise financial investment

12. Water 65% of your body is water
Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in a water solution
Primary component of blood and tissue
Carries dissolved waste products out of the body and helps digest food

13. Water and Homeostasis
Homeostasis is the process of maintaining a steady state inside your body
When your body becomes overheated, your body excretes perspiration, which cools your body down
Water contains dissolved substances called electrolytes that regulate many processes in your cells. Ex: Your nervous and muscular systems depend on electrolytes.

14. Preventing Dehydration
Very heavy perspiration or severe diarrhea can result in dehydration, a serious reduction in the body’s water content.
Weakness, rapid breathing and a weak heart beat

15. How Much Water? Females: 10- 8oz cups (80oz)
Fruits and vegetables or juices
Coffee, tea and soda with caffeine are not good sources of water because they increase the amount of water your body excretes.
You can lose up to 4 cups of water during every hour of heavy exercise

16. Water V Sports Drink
Experts recommend that you drink 2 cups of water 2 hours before exercise
During exercise you should take a drink every 15 minutes
A sports drink is not necessary for exercise under 60 minutes
A sports drink with electrolytes is not necessary unless you exercise for 5 hours or more