Minerals – Vitamins- Water Nutrition Basics

Inorganic (rock and soil) elements that are essential to the functioning of the human body –Helps absorb vitamins –Healthy bones and teeth –Muscle contraction & relaxation How do we get minerals then? –Humans and animals absorb minerals through the plants we eat Minerals

Helps build strong bones and teeth and proper function of heart, muscles and nerves –Dairy products [milk, cheese, yogurt] –Leafy green vegetables [broccoli, spinach, lettuce] –Calcium-enriched foods [orange juice, cereal] Osteoporosis: disease where bones become weak and are more likely to fracture (break). Bone loses bone density, which measures the amount of calcium and minerals in the bone Major Mineral: Calcium [1300 mg/day]

Major Mineral: Iron MAIN FUNCTIONS 1) Transports oxygen throughout body; helps muscles store and use oxygen 2) Formation of hemoglobin *Hemoglobin (HEE-muh-glo-bun): Part of red blood cells that carry oxygen FOOD EXAMPLES Meat, tuna/salmon, eggs, beans, whole grains, leafy green vegetables [spinach, lettuce] Red blood cells

Major Mineral: Sodium [<2,300 mg/day] Essential in small amounts –Helps balance the amount of water in the body –Helps transmit nerve impulses –Muscle function Excessive amounts may lead to high blood pressure *Blood Pressure: force of blood pushing against the walls of the arteries in the circulatory system FOOD EXAMPLES Processed foods [canned soups, pizza, pasta, meat, cheese and fast foods] Adding table salt Natural sources [milk or vegetables]

Vitamins Organic (made by plants & animals) compounds that promote growth and reproduction KEY FUNCTIONS: Produces blood cells Build healthy bones and teeth Heal wounds TWO SUBGROUPS Fat Soluble Vitamins that can be stored in the body Examples: A, D, E Water Soluble Vitamins that cannot be stored in the body Examples: Vitamin C, Folic Acid

VitaminMain FunctionsFood Sources AMaintains good vision, boosts your immune system [keeps it healthy] Orange fruit/vegetables [cantaloupe, carrots, sweet potatoes], spinach, broccoli, milk enriched with vitamin A, liver D Helps in the formation and maintains of strong bones and teeth Helps body absorb calcium & made in the skin when exposed to sunshine Milk [fortified with vitamin D], fish, egg yolks, liver and other fortified grains [cereal] E Protects cells and tissues from damage & Helps in maintenance of red blood cells Whole grains, leafy green vegetables, egg yolks, nuts & seeds and vegetable oils [sunflower, olive] KAids in blood clotting – to help stop a cut from bleeding Leafy green vegetables [broccoli], dairy products [milk, yogurt] Vitamins: Fat Soluble

VitaminMain FunctionsFood Sources Vitamin CAids in bone, teeth, and skin formation and maintenance Helps cuts/wounds heal and helps the body resist infection Citrus fruits [orange], cantaloupe, strawberries, tomatoes, broccoli, kiwi, sweet red peppers Folic Acid (Folate) Used to make new cells in the body [skin, hair and nails make new cells daily] Can help prevent major birth defects Green leafy vegetables; legumes (beans) Vitamins: Water Soluble Important Concept: Cannot be stored in the body Important to eat foods that contain vitamins everyday

MOST ESSENTIAL NUTRIENT Read the small paragraph on your sheet about the functions of water. H IGHLIGHT or UNDERLINE all the functions of water. Body is about 60-65% water Found in many foods Water

Additional Information Functions of Water

You know you are drinking enough fluids based on the color of you urine (pee). Urine should be pale or light yellow Dark yellow urine is a sign of dehydration [dehydration: your body doesn’t have enough water and other fluids to carry out its normal functions; lose more fluid than you take it] Urine: An Essential Indicator