1. VITAMINS AND MINERALS

2. vitamins

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

4. 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.

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

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

7. 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.

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

9. 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)

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

11. 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

12. Folate
Also known as:
Folic Acid
Folacin

13. 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.

14. 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.

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

16. minerals

17. 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.

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

19. Types of Minerals
Macro Minerals
Trace or Micro Minerals
Electrolytes

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

21. 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.

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

23. 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.

24. 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

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

26. Potassium
Food Sources
Bananas
Potatoes

27. 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.

28. 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.

29. 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.