1. Vitamins, Minerals and Water

2. 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.

3. 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%

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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 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