Vitamins, Minerals & Water

Certain vitamins and minerals are needed for the body to function. ◦ 13 vitamins ◦ 22 minerals

Some things about vitamins: They do not yield energy. They are found in the simplest form They do not require digestion Can assume different forms Some may be inactive, until needed Can be destroyed by various conditions Cure only diseases related to their deficiencies. Have different solubility’s which influence their absorption, transport, storage and excretion Vitamins

Two types of vitamins ◦ Water-soluble ◦ Fat-soluble

Fat-Soluble vitamins Vitamin A, D, E and K Excess is stored in the liver and in body fat ◦ It is possible to build up to a toxic level

Vitamin A (Retinol) Vitamin A: ◦ Promotes good vision ◦ Promotes healthy skin ◦ Helps with growth and maintenance of bones, teeth, and cell structure Beta-carotene is converted into vitamin A RDA: 900 micrograms for males; 700 micrograms for females

Too much vitamin A May turn your skin orange May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain. Toxicity: ◦ May cause severe liver or brain damage ◦ Birth defects

A vitamin Supplement 8000 I.U. = 2400mcg 1500mcg more than RDA!!

Too little vitamin A May cause night blindness Lowered immune system

Foods rich in vitamin A Only animal products o Liver o Fish o Eggs o Milk, butter and cheese Carotenoids ◦ Orange/Yellow fruits and vegetables  Cantaloupes, carrots, sweet potatoes, winter squash ◦ Leafy green vegetables  Spinach, broccoli

Vitamin D deficiency is on the rise…Why do you think that is?- Write down in your notes.

Vitamin D – “The Sunshine Vitamin” Essential for building and maintaining bones and teeth Responsible for absorption and utilization of calcium Other health benefits: ◦ May boost immune system ◦ May also help decrease certain cancers RDA: 5 micrograms until age 50  10 micrograms until 70; 15 mcg 70+

Too little vitamin D Vitamin D deficiency has been in the news a lot lately. Deficiency may occur from: ◦ Inadequate diet  Vegetarianism, lactose intolerance, milk allergy ◦ Body unable to absorb needed vitamin D ◦ Limited exposure to sunlight

Vitamin D Deficiency May lead to osteoporosis in adults Rickets in developing children

Too much vitamin D May result in an increase in blood calcium levels causing calcium to accumulate in soft tissues. (Don’t waste you money – you live in El Paso. You’ll be OK!)

Getting vitamin D Sun exposure for minutes a day (direct light) Foods: ◦ Fortified milk ◦ Tuna ◦ Salmon

Vitamin E Important to red blood cells, muscles and other tissues Deficiency is rare Toxicity is rare ◦ But Vitamin E acts as a blood thinner Foods: ◦ Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

Vitamin K Important for blood clotting ◦ Also has a role for bone health Mostly made in the intestines Deficiency is rare Toxicity is rare Foods: ◦ Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

Water-Soluble Vitamins Vitamins Bs and C Eight B vitamins: ◦ Thiamin (B-1) ◦ Riboflavin (B-2) ◦ Niacin (B-3) ◦ Pyridoxine (B-6) ◦ Cobalamin (B-12) ◦ Folic acid (B-9) ◦ Pantothenic acid (B-5) ◦ Biotin (B-7)

Thiamin or B-1 Helps to convert carbohydrates to energy Deficiency: ◦ Fatigue, nausea, depression, nerve damage Foods: ◦ Pork, beef, liver, peas, seeds, legumes, whole- grain products, and oatmeal

Riboflavin or B-2 Key to metabolism and red blood cells Deficiency: ◦ Dry, scaly skin Foods: ◦ Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

Niacin or B-3 Also involved with energy production Also helps with skin, nerves and digestive system Deficiency: ◦ Rare but causes: diarrhea, dermatitis, dementia and death Foods: ◦ Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

Pyridoxine or B-6 Involved in chemical reactions of proteins and amino acids Deficiency: ◦ Skin changes, dementia, nervous system disorders and anemia Foods: ◦ Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos

Cobalamin or B-12 Helps with nervous system, red blood cells and DNA synthesis Deficiency: ◦ Nervous system disorders and pernicious anemia Foods: ◦ Only found in animal products  Meat, fish, poultry, eggs, milk products and clams

Folic acid (Folacin, Folate, B-9) Key role in red blood cell formation and cell division Deficiency: ◦ Anemia, digestive disorders Foods: ◦ Leafy, dark green vegetables ◦ Also found in liver, beans, peas, asparagus, oranges, avocados

Pantothenic Acid (B-5) and Biotin (B-7) Help with metabolism and formation of some hormones Deficiencies are rare Foods: ◦ Almost any food, plant-based or animal-based

Vitamin C Important to immune system, bone health, blood vessel health, cell structure and absorption of iron Deficiency: ◦ Rare Too much vitamin C o Digestive issues Foods: ◦ Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

Minerals 22 minerals are needed by the body Two categories: ◦ Major  Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur ◦ Trace  Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

Copy this only if you do not have your own table!!!!

Sodium What does sodium do for you? ◦ Helps maintain fluid balance ◦ Helps transmit nerve impulses ◦ Influences contraction and relaxation of muscles

Sodium & Health Too much sodium ◦ Causes high blood pressure ◦ May lead to fluid retention

Sodium Savvy The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300- 6,900 mg each day. It is recommended to stay in a range of 1,500 to 2,400 mg / day.

Where are you getting sodium?

Sodium & Food On food labels: ◦ Monosodium glutamate (MSG) ◦ Baking soda ◦ Baking powder ◦ Disodium phosphate ◦ Sodium alginate ◦ Sodium nitrate or nitrite

Reducing sodium in your diet Eat more fresh foods Eat less processed foods Look for low-sodium products Limit the salt you add to foods Experiment with other seasonings Use salt substitutes with caution

Calcium The most abundant mineral in your body ◦ 99% is stored in the bones Known for bone health How much do you need? ◦ Males years old: 1,000 mg / day ◦ Females years old: 1,000 mg / day

Calcium & Foods Dairy products, fortified juices, sardines FoodCalcium Yogurt, plain (low-fat) Yogurt, flavored (low-fat) 1 cup mg 1 cup – 345 mg Milk, skim Milk, 1-2% 1 cup – 302 mg 1 cup – 300 mg Cheese1 slice- 293 mg Ice cream½ cup – 88 mg Broccoli, cooked½ cup – 68 mg Salmon, canned3 oz – 165 mg Fortified orange juice8 oz – 300 mg

Iron Iron deficiency is the most widespread vitamin or mineral deficiency in the world. ◦ 70% of your body’s iron is in your hemoglobin ◦ Too little iron = too little oxygen

Iron & Foods Heme iron: ◦ Found in animal products  Red meats, liver, poultry and eggs Non-heme iron: ◦ Found in plant products  Beans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplements Check with your doctor first. High risk groups: ◦ Strict vegetarians ◦ Those who do not eat a balanced diet ◦ Those who are over 60 ◦ Smokers and those who regularly drink alcohol ◦ Chronic dieters ◦ Those who suffer from food allergies, intolerances

Water

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Water Essential for life ◦ It is possible to live without food than without water. Water makes up about 60-75% of your body weight

Transports nutrients and waste products, water is a solvent ✓ aiding in digestion of food & nutrients ✓ flushing the body of wastes ✓ weight control Water is an excellent lubricant in the body ✓ maintaining a healthy complexion ✓ Joints and eyes ✓ cushion for vital tissue Regulates body temperature ✓ Blood ✓ perspiration Why is water important?

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How much water do you need? Adequate intake: ◦ For men: 125 oz / day ◦ For women: 91 oz / day Ideally 80% of water should coming from drinking fluids.

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