Vitamins, Minerals and Water

VITAMINS AND MINERALS Vitamins and minerals are found in EVERY CATEGORY of MyPlate. They supply 0 calories per gram, thus giving us little to no energy. They are essential to maintain body function. They CANNOT be produced by the body, which means we must ingest (eat) them, with the exception of VITAMIN D which can come from the SUN. Fat-soluble vitamins are transported through the body by being absorbed by fat. Water-soluble vitamins are dissolved in water for transportation through the body. If we ingest too little we can get diseases, but if we get too much we can damage our body, called toxicity.

Minerals are used mostly for body structure Minerals are used mostly for body structure. There are lots, but they only make up about 4% of our bodies. There are 2 groups of minerals: macro-minerals meaning we need a lot and micro-minerals meaning we need very few. Electrolytes carry a small electrical charge to keep fluids in balance in our bodies. We can easily lose electrolytes from sweat and sickness like diarrhea. Mineral deficiencies are the most common in the USA. To know how much we are getting, we can look at food labels for the DV%

Vitamins NAME FUNCTION SOURCE TYPE Vitamin A Preventing night blindness Good hair, skin, and helps night vision, Red, orange, and dark green veggies FAT soluble Vitamin C Prevents scurvy Protects against infections, and helps with scarring. Citrus fruits; oranges lemons, limes Water soluble Folic Acid *Folate Prevents Spina Bifida (birth defect) and helps cell division Cereals and Grains

Vitamins NAME FUNCTION SOURCES TYPE Vitamin D Prevents rickets Forms bones and teeth Sun, dairy products FAT soluble Vitamin E Prevents scars Breaks down fat Veggies, oils and nuts Vitamin K Prevents hemorrhaging Helps blood clot Dark green veggies

MACRO-MINERALS NAME FUNCTION SOURCE Type Calcium Prevents osteoporosis Builds bones and teeth Milk, Dairy, Broccoli MACRO mineral (need a lot of it) Phosphorus Helps with bone structures Dairy Products

ELECTROLYTES NAME FUNCTION SOURCES Type Sodium Prevents headaches Maintains fluid balance in bodies Salt Electrolyte Potassium Prevents heart failure and cramping Regulates heart beat and fluids Potatoes and bananas

Micro-minerals NAME FUNCTION SOURCES Type Iron Prevents iron-deficiency anemia Carries oxygen to red blood cells Red meats, beans, dark leafy greens Micro-mineral (you don’t need a lot) Fluoride Prevents tooth decay and loss Keeps teeth strong Water (if fortified) and toothpaste

WATER Water is the most critical nutrient for sustaining life It takes us weeks to starve but only a few days to dehydrate. Our bodies are made up of 60% water. Thirst is a sign of dehydration, or lack of water. We should drink 8 cups or 64 FL oz. of water each day You should drink 8-20 oz. before a workout and replace with 16-24 oz. after. If you have a heavy work out, you should add electrolytes to balance fluids. Moves nutrients through the digestive tract, Removes waste with fiber Carries water soluble vitamins (B, C) Acts as a diluter so we don’t get toxicity heat regulator