 HFN20

 Essential, organic nutrient needed in a tiny amount in the diet.  Play the role as a facilitator o they help drive cell processes in the body and help other nutrients do their job  Two categories : Fat soluble vitamins & Water soluble vitamins

 Stored in fatty tissues  Can build up to toxic concentrations  A,D,E,K  found in fats and oils of food

 Role in vision o plays a big role in the perception of light in the eye and the maintenance of a clear retina (Window of the eye) o night blindness may indicate a vitamin A deficiency  Sources: fish oil, milk, fruits and vegetables

 Beta carotene has been known to turn people bright yellow if they eat too much because it builds up in the fat just underneath the skin  Carrots, mango, cantelope

 Body can synthesize from sunlight  Helps with bone density and growth  Vitamin D deficiency is Rickets (bone abnormalities)

 Vitamin E is an antioxidant and serves as the body’s main defense against damaging reactions

 Helps synthesize vitamins to help blood to clot, wounds to heal.  Deficiency causes uncontrollable bleeding (Hemophilia)  Source: dark green leafy vegetables

 Absorbed directly into the bloodstream where they travel freely.  Excess is excreted in the urine

 Act as coenzymes ”helpers”  Helps break down carbs, lipids, and proteins for fuel  Names of B vitamins: thiamin, riboflavin, niacin, pantothenic acid, biotin, folic acid

 Helps in the formation and maintenance of the tissue protein collagen.  Collagen is the base for all connective tissue in the body (bones, teeth, skin, tendons)  Supports immune system function and protects against infection

 Major Minerals: Needed in larger amounts o Calcium, Phosphorus, Sodium, Potassium  Trace Minerals: Needed in smaller amounts o Iodine, Iron

 Makes up bone and tooth structure  Most abundant mineral in the body

 Most of it is in the bones and teeth

 Attracts water in the body  Helps with fluid balance in the body

 Need a small amount.  Helps regulate the thyroid gland  Goiter (enlarged thyroid) can occur if deficient.  Iodized salt has helped reduce deficiencies of iodine.

 Most of the body’s iron is contained in the hemoglobin in red blood cells  Helps carry oxygen from the lungs to tissues in the body

 Can only survive a few days without it  Makes up 60 % of body weight o 80 pounds of water in a 130 pound person

 Carries nutrients in the body.  Cleanses the tissue and blood wastes.  Participates in chemical reactions.  Acts as a lubricant around joints.

 Serves as a shock absorber inside the eye, spinal chord, joints, and surrounding the fetus in the womb.  Water aids in digestion, cell growth, and maintenance  Aids to maintain body temperature. o sweat is the body’s coolant o cools the skin and blood as it evaporates

 Varies depending on the food that the person eats, temperature, activity level.  A person who expends 2000 calories a day, needs a fluid intake of 2-3 liters (8 to 12 cups)

 54% comes from liquids we drink  37% comes from the food you eat  9% comes from the by-product of metabolism