VITAMINS AND MINERALS

vitamins

Function of Vitamins All of the following require vitamins to function properly: Nerves Muscles Skin

Types of Vitamins Fat Soluble Vitamins Vitamins that are transported through the body by being absorbed and stored in fat. Water Soluble Vitamins Vitamins that are dissolved in water and transported through the body.

Types of Vitamins Fat Soluble Water Soluble Vitamin A Vitamin D Vitamin E Vitamin K Vitamin C Folate

Vitamin A Function Enhances hair and skin Prevents Night blindness Food Sources Red, orange and dark green vegetables

Vitamin D Called the “Sunshine Vitamin” Function Manufactured by the body with exposure to sunlight. Works with the body to build and maintain healthy bones and teeth.

Vitamin D Prevents Rickets (softening of the bones) Food Sources Added to milk products Amount can be identified by reading the food labels.

Vitamin E Function Protects membranes of white and red blood cells. Prevents Neurological problems Food Sources Oils (corn, olive, sunflower) Nuts (almonds, hazelnuts and peanuts)

Vitamin K Function Helps blood to clot Prevents Hemorrhaging Food Sources Dark green vegetables

Vitamin C Function Helps to form collagen which holds the cells together and aids in healing. Prevents Scurvy (swollen bleeding gums and the opening of previously healed wounds) Food Sources Citrus fruits, strawberries, broccoli and tomatoes

Folate Also known as: Folic Acid Folacin

Folate Prevents Neural tube birth disorders, such as Spina Bifida The fetal spinal column doesn’t close completely during the first month of pregnancy. There is nerve damage that causes paralysis of the legs.

Folate Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant. Meeting the folate requirements before becoming pregnant is essential for prevention.

Folate Food Sources Dark Green Leafy Vegetables Broccoli Liver Legumes Fortified breakfast cereals

minerals

Function of Minerals Most minerals help build strong bones and teeth. Others are used to make substances that the body needs. Minerals are usually needed in tiny amounts, but are critical to good health.

Food Sources of Minerals Minerals can be found in most foods Dairy products Animal products Fruits Vegetables

Types of Minerals Macro Minerals Trace or Micro Minerals Electrolytes

Macro Minerals Define Needed in great quantities in the body Types Calcium

Calcium One of the most common mineral deficiencies in the United States. Calcium deficiency causes osteoporosis. Osteoporosis causes bones to gradually lose their minerals which makes them become weak and frail. Good sources of calcium are found in dairy products.

Trace or Micro Minerals Define Needed in smaller quantities in the body, but are just as essential as macro minerals. Types Iron

Iron The other most common mineral deficiencies in the United States. Iron deficiency causes anemia, or low red blood cell formation. Animal products provide excellent sources of iron. Amount can be identified by reading the food labels.

Electrolytes Define Helps maintain the fluid balance in the body Helps maintain the heartbeat Helps muscle and nerve action Can easily become imbalanced in cases of dehydration, illness and diarrhea

Electrolytes Amounts can be identified by reading the food labels. Types Sodium Potassium

Potassium Food Sources Bananas Potatoes

Sodium There is so much sodium in the food supply that it is more of a concern to have too much rather than not enough. Amount can be identified by reading the food labels.

Sodium If an athlete is trying to replace sodium, then some saltier foods are alright. Bread and milk contain some sodium and are good for athletes as well.

Summary Vitamins and minerals are vital for a healthy diet. Without them, our bodies suffer from many illnesses that can be prevented. Eating a well balanced diet allows your body to benefit from the variety of vitamins and minerals found in foods.