VITAMINS&MINERALS

VITAMINS Organic compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients. Formation and maintenance of healthy cells and tissues Considered micronutrients(smaller amounts) They do not provide energy Water soluble (B&C) Fat soluble (A,D,E,K)

FAT SOLUBLE Vitamin A -strengthens your bones and tooth enamel. Required for ability of eyes to adjust to changes in light. Protects color vision. Foods: dairy,carrots, beef, green vegetables Vitamin D -regulates blood calcium levels. Maintains bone health. Only vitamin that can be manufactured in your body by the sun. Foods: dairy, beef. Vitamin E -protects against red blood cell destruction. Enhances immune function. Protects cell membranes. Foods: Most foods Vitamin K -assists in blood coagulation and bone metabolism. Foods: broccoli, eggs, spinach, liver.

WATER SOLUBLE Vitamin B -Helps with the production of red blood cells. It also helps in maintaining body tissue, and keeps skin healthy. B12-required for a healthy nervous system. B6-assists in synthesis of blood cells. Foods: All foods, green leafy vegetables, meat,fish. Vitamin C - helps boost immune system, and enhances absorption of other vitamins and minerals. Foods: mainly citrus fruits.

Megadosing-toxic reaction if you take in 10x more vitamins or minerals than the required amount needed. Most vitamins are found in the normal foods you eat everyday and it is not necessary to take supplements if you have a well balanced diet.

MINERALS Inorganic substances that cannot be manufactured in the body. They help regulate many vital body processes and help build tissue. Major minerals : 100mg/day- sodium, potassium, phosphorus, chloride,calcium, magnesium, sulfur Minor minerals: less than 100 mg/day-selenium, fluoride, iodine, chromium, manganese,iron,zinc,copper

MAJOR MINERALS Sodium – 1 tsp./day or 2000mg contributes to fluid balance. Transmission of nerve impulses, and muscle contraction. Too Much: hypertension, may decrease bone density. Not Enough: musclecramps,headaches, dizziness,fatigue,nauseau. Food sources: found naturally in most foods, also in processed foods.

Potassium: helps maintain body fluids,transmission of nerve impulses,muscle contraction. Too much: hyperkalemia-can alter normal heart rhythm, and contribute to kidney failure. Food sources: most fresh fruits and vegetables Chloride: helps maintain body fluid, helps kill bacteria in foods, and assist in transmission of nerve impulses. Food sources: most foods

Phosphorus: helps with fluid balance,bone formation, provides energy for our bodies. It is very rare to get too much. Food sources: dairy, legumes Calcium: helps maintain bone strength, transmission of nerve impulses, helps with muscle contraction. Food sources: dairy, green leafy vegetables

TRACE MINERALS Iron: component of hemoglobin in blood cells. Hemoglobin in your blood carries oxygen throughout your body. Lack of iron: anemia Zinc: helps with immune system function, growth and sexual maturation, gene regulation Food sources: meat,fish,poultry

ASSIGNMENT Pick one vitamin and one mineral and tell me the importance of having each one in your diet. Include the foods you get it from, what happens if you take in too much and/or too little.