Vitamins and minerals are valuable micronutrients that the body needs to be strong and healthy. 1

When vitamins were first discovered they were assigned letters. Once we learned they are chemicals they gave them chemical names. For example, Vitamin C is also called ASCORBIC ACID.

Many vitamins are needed daily so loading up on just one does not help your body. Eating a variety of foods is essential.

What Are Vitamins? Vitamins work with enzymes to keep cells healthy and active. They do not supply energy, but the body cannot produce energy without vitamins. Vitamins and minerals are called MICRONUTRIENTS because we need them in such small amounts.

What Are Vitamins? Antioxidants protect cells from harmful substances. They repair damaged cells by changing free radicals. antioxidants Substances that protect cells and the immune system from damage by harmful chemicals. free radicals An unstable substance that can damage body cells.

What Are Vitamins? (put on p.2) Water-soluble vitamins dissolve in water and pass into the bloodstream. Vitamin C and the B vitamins fall into this category. Only stay in the body for a short time. If not used right away they are passed out of the body in urine. Drinking plenty of water is essential. 6

Causes poor appetite, weakness, bruising, and soreness in joints. Vitamin C Functions: Maintain healthy blood vessels, bones, skin, and teeth. Helps with making of collagen which gives structure to bones, cartilage, and muscle. Helps the body heal wounds and fight infections. Lack of Vitamin C: Causes poor appetite, weakness, bruising, and soreness in joints. Severe lack causes SCURVY. Sources: Citrus fruits, strawberries 7

B Vitamins(Sources- Whole Grain Foods): B1: Thiamin- Aids in making carbohydrates into energy. Needed for muscle coordination and a healthy nervous system. B2: Riboflavin- Helps get energy from food (carbohydrates, proteins, and fats). Contributes to body growth and making of red blood cells. B3: Niacin- Helps get energy from food (carbohydrates, proteins, and fats). Needed for healthy nervous system and mucous membranes. 8

B Vitamins: B6: Pyridoxine- Helps body release energy from carbohydrates, proteins, and fats. Promotes healthy nervous system. Helps make nonessential amino acids and helps make niacin in the body. B9: Folate (Folacin or Folic Acid)- Helps build red blood cells and form genetic material DNA. Helps the body use proteins. Too little can cause anemia. Helps prevent birth defects of the brain and spinal cord. B12: Helps the body process carbohydrates, proteins, and fats. Vitamin B12 is found in meat and milk products, but not in plant foods. Vegetarians must get B12 from Fortified grain products. 9

B Vitamins: B5: Pantothenic Acid- Helps the body release energy from carbohydrates, proteins, and fats. It helps the body produce cholesterol and promotes normal growth and development. Also needed for a healthy nervous system. Biotin- Helps body use carbohydrates, proteins, and fats. Helps stabilize the level of glucose in the blood. 10

What Are Vitamins? Fat-soluble vitamins are transported by fat and stored in the liver. Vitamins A, D, E, and K fall into this category. Excess fat soluble vitamins are mainly stored in the liver. Large amounts of these vitamins can harm the body.

Vitamin A- 3 forms: Retinol, Retinal, and Retinoic acid. Helps with good vision and maintain tissues and skin. Supports reproduction and growth. Too much Vitamin A can cause Toxicity. Vitamin D- Works with calcium and phosphorous to make sure bones grow properly. Your body makes Vitamin D when sunlight touches your skin.

Vitamin E- Powerful antioxidant. Protects cells from oxidation damage, especially in the lungs. Can reduce the risk of heart disease and some cancers. Vitamin K-Helps the blood clot so that wounds will stop bleeding.

Free Radicals and Antioxidants Free radicals are linked to over 200 diseases. Free radicals damage body cells and cause the body to age. They also increase the risk of disease.

As you watch the video clip answer the following questions: What create free radicals in the body? What food groups are highest in antioxidants? What diseases can potentially be treated/prevented by adequate intake of antioxidants? What do antioxidants do? What berry is highest in antioxidants?

http://www.youtube.com/watch?v=fTBz9ipkWhE

Vitamin D Definciency vs. Skin Cancer http://www.youtube.com/watch?v=GsWe4INEhfc

Free Radicals and Antioxidants

Free Radicals and Antioxidants

What Are Vitamins? Name sources for each of the vitamins on the left. Vitamin C red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and oranges. fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ B1- Thiamin B2- Riboflavin meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals. red meat, poultry, fish, fortified hot and cold cereals, and peanuts B3-Niacin

What Are Vitamins? Name sources for each of the vitamins on the left. Folate Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals B12 naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals

What Are Vitamins? Name sources for each of the vitamins on the left. Vitamin A Dairy products; liver; egg yolks; foods high in beta-carotene; such as carrots; sweet potatoes; broccoli; and dark green, leafy vegetables. Vitamin E Nuts; seeds; green leafy vegetables; wheat germ; vegetable oils and products made from them; soybean oil. Fortified dairy products; egg yolks; fatty fish, such as herring, salmon, and mackerel; fortified breakfast cereals. Vitamin D Green leafy vegetables; other vegetables; some fruits. Vitamin K

What Are Minerals? Become part of the body tissues. (iron in blood, calcium and phosphorous in bones and teeth) Minerals team with vitamins in chemical reactions. Calcium helps keep bones strong and prevents osteoporosis. Magnesium builds bones, makes proteins, and contributes to heart function. Electrolytes help cells do their part to keep body fluids in balance. 23

What Are Minerals? People need 100 mg/day of major minerals, but less than 100 mg/day of trace minerals. major mineral A mineral that you need in the amount of 100 mg or more a day. trace mineral A mineral that you need in the amount of less than 100 mg a day; sometimes called micro-minerals. 24

Minerals Functions in the Body: The body depends on minerals for practically every process necessary for life. The body requires 16 minerals daily. ©2002 Learning Zone Express

Calcium: Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals Phosphorous: Allows cells to function normally; helps the body produce energy; key in bone growth Magnesium: Helps with heart rhythm, muscle and nerve function, bone strength Sodium, Chloride, potassium (electrolytes): Important for fluid balance

What Are Minerals? Iron, iodine, zinc, and selenium are examples of trace minerals. What are some of the problems that can be caused by a lack of iodine? 27

What Are Minerals? Name sources for each of the major minerals on the left. Mineral Sources Dairy; canned fish with edible bones; dry beans, peas, lentils; dark green vegetables; tofu made with calcium sulfate. Calcium Phosphorus Meat; poultry; fish; eggs; nuts; dry beans, peas; dairy; grains Whole-grain products; green vegetables; dry beans and peas; nuts and seeds. Magnesium Sodium (Electrolyte) Table salt; processed foods. Chloride (Electrolyte) Table salt. Potassium (Electolyte) Fruits, including bananas and oranges; vegetables; meats; poultry; fish; dry beans and peas; dairy products.

Iron: Key component of red blood cells and many enzymes Zinc: Supports the body's immunity and nerve function; important in reproduction Copper: Important in the metabolism of iron Iodine: Important in the production of thyroid hormones Selenium: Protects cells from damage; regulates thyroid hormone

What Are Minerals? Name sources for each of the trace minerals on the left. Mineral Sources Meat; seafood; egg yolks; dark green, leafy vegetables; dry beans; enriched and whole-grain products; dried fruit. Iron Zinc Meat; liver; poultry; fish; shellfish; dairy; dry beans and peas; peanuts; whole-grain breads and cereals; eggs; miso. Whole-grain products; seafood; variety meats; dry beans; nuts; seeds. Copper Iodine Saltwater fish; iodized salt. Selenium Whole-grain breads; vegetables; meat; variety meats; seafood.

Chapter Summary Vitamins and minerals are micronutrients that help to keep the body healthy. Vitamins work with enzymes to keep cells healthy and active. Antioxidants are special vitamins and minerals that protect against free radicals. Water-soluble vitamins dissolve in water and pass easily through the bloodstream during digestion.

Chapter Summary Fat-soluble vitamins are stored in the liver for the body to use when needed. Minerals often team with vitamins in chemical reactions. Major minerals are those that the body requires 100 mg or more of each day. The body needs less than 100 daily mg of trace minerals.

Chapter Summary The best way to obtain vitamins and minerals is through a healthful and varied diet.

Review Do you remember the vocabulary terms from this chapter? Use the following slides to check your knowledge of the definitions. The slides in this section include both English and Spanish terms and definitions. Start

Substances that protect cells and the immune system antioxidantes antioxidants Sustancias que protegen a las células y al sistema inmune de daño por sustancias químicas dañinas. Substances that protect cells and the immune system from damage by harmful chemicals. Show Definition

An unstable substance that can damage body cells. free radical radical libre An unstable substance that can damage body cells. Una sustancia inestable que puede dañar las células del cuerpo. Show Definition

water-soluble vitamin vitamina soluble en agua A vitamin that dissolves in water and passes easily into the bloodstream during digestion. Una vitamina que se disuelve en agua y que pasa fácilmente al flujo sanguíneo durante la digestión. Show Definition

vitamina soluble en grasa fat-soluble vitamin vitamina soluble en grasa A vitamin that is absorbed and transported by fat. Una vitamina que la grasa absorbe y transporta. Show Definition

Poisoning from too much of a substance. toxicity toxicidad Poisoning from too much of a substance. Envenenamiento por ingerir demasiado de una sustancia. Show Definition

A mineral that you need in the amount of 100 mg or more a day. major mineral mineral primario A mineral that you need in the amount of 100 mg or more a day. Mineral que necesitas en cantidades de 100 mg o más al día. Show Definition

form particles called electrolytes, which help cells function. electrolyte mineral electrolito mineral A mineral that helps form particles called electrolytes, which help cells function. Un mineral que ayuda a formar las partículas llamadas electrolitos, que a su vez ayudan a las células a funcionar bien. Show Definition

High blood pressure linked to high salt intake. hypertension hipertensión High blood pressure linked to high salt intake. Alta presión sanguínea relacionada con un alto consumo de sal. Show Definition

trace mineral mineral secundario A mineral that you need in the amount of less than 100 mg a day; sometimes called micro-minerals. Mineral del que necesitas menos de 100 mg al día; también se conocen como micro-minerales. Show Definition

iron deficiency anemia anemia por deficiencia de hierro Too little iron leads to having too few red blood cells, causing people to become tired, weak, short of breath, pale, and cold. La falta de hierro reduce el número de glóbulos rojos, lo que causa cansancio, debilidad, falta de aire y frío en la persona. Show Definition

pica pica An unusual appetite for ice, clay, or other nonfood items; a craving for things that are not normally eaten. Apetito fuera de lo común por hielo, arcilla u otros artículos no alimenticios; antojo para cosas que normalmente no se comen. Show Definition

Condición en la que el cuerpo tiene muy poca agua. stabilize deshidratación To hold steady. Condición en la que el cuerpo tiene muy poca agua. Show Definition

regulate regular Control and maintain. Controlar y mantener. Show Definition

End of Chapter 8 Vitamins & Minerals