2. Vitamins, Minerals, and Water
Chapter 7
Vitamins, Minerals, and Water

3. Objectives
Identify key vitamins and minerals, explain their functions, and name important sources of each.
Describe the effects of deficiencies and excesses of various vitamins and minerals.
Discuss the roles of water in the body.
State general advice regarding the use of dietary supplements.

4. Vitamins Each vitamin serves a unique function
The body cannot produce most vitamins in quantities large enough to meet nutritional needs
A varied, nutritious diet is the best way to get the vitamins the body needs
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5. Vitamins Fat-soluble vitamins Water-soluble vitamins Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-soluble vitamins
Vitamin C
B-complex vitamins
Choline
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6. Vitamin A Helps the eyes see better at night Promotes bone growth
Keeps skin and other tissues healthy
Found in liver, egg yolk, and whole milk
Found in higher values in orange and dark green fruits and vegetables
Deficiency can result in night blindness

7. Vitamin D Promotes the growth and mineralization of bones and teeth
Found in eggs, liver, and fatty fish
Used to fortify most milk as well as some cereals and margarine
Deficiency can result in a disease called rickets
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8. Vitamin E Acts as an antioxidant
Protects red and white bloods cells, fatty acids, and vitamin A from harmful reactions with oxygen
Common in many food items, including fats and oils, whole-grain products, liver, eggs, whole milk dairy foods, and leafy green vegetables
Deficiencies are very rare
Overdose: blurred vision, nausea, dizziness

9. Vitamin K Aids in clotting blood
Produced by bacteria in the intestinal tract
Found in leafy green vegetables, cauliflower, organ meats, and egg yolk
Deficiencies occur when the body cannot create or absorb vitamin K
Hemorrhaging
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10. Think Further
What can happen when fat-soluble vitamins are consumed in excess?
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11. Vitamin C
Helps form and maintain collagen, which holds body cells together
Makes the walls of blood vessels firm
Helps wounds heal and broken bones mend
Helps create hemoglobin and fight infections
Functions as a dietary antioxidant
Found in many fresh fruits and vegetables
You need a daily supply of vitamin C
Deficiency: Scurvy

12. Thiamin Vitamin B1 Helps the body release energy from food
Promotes normal appetite and digestion
Found in nearly all foods except fats, oils, and refined sugars
Deficiency: beri beri
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13. Riboflavin Vitamin B2 Helps break down carbohydrates
Helps cells use oxygen
Maintains healthy skin, tongue, and lips
Found in organ meats, milk, eggs, oysters, leafy green vegetables, and whole-grain enriched cereal products
Deficiency: premature aging

14. Niacin
Helps keep the nervous system, mouth, skin, tongue, and digestive tract healthy
Helps cells use nutrients
Found in meats, poultry, and peanuts
The body can convert tryptophan (found in milk) into niacin

15. Vitamin B6 Helps nerve tissues function normally
Aids with the regeneration of red blood cells
Helps break down proteins, carbohydrates, and fats
Found in many plant and animal foods
Best sources are vegetables, muscle meats, liver, and whole-grain cereals
Deficiency: pellegra

16. Folate Helps the body produce normal blood cells
Found in green vegetables, yogurt, fruits, and whole-grain cereals
Folic acid, a form of folate, is especially important during pregnancy
Deficiency: Birth Defects
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17. In Your Opinion…
Would you rather obtain vitamins from foods or supplements?
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18. Vitamin B6 Helps immune and nervous system, needs to be replaced daily
Found in: meat, vegetable, bananas
Deficiency: poor general health

19. Vitamin B12 Promotes normal growth
Aids in the normal functioning of cells in the bone marrow, nervous system, and intestines
Found in animal protein foods and fortified cereals
Plant foods do not provide this vitamin, so vegetarians must find other ways to obtain B12
Deficiency: Anemia, Damage to intestinal tract

20. Pantothenic Acid
Acts as a part of coenzyme A, which helps the body use energy nutrients
Promotes growth and creation of cholesterol
Found in all plant and animal tissues
Best sources include organ meats, yeast, egg yolk, bran, and dry beans
Deficiencies are rare

21. Biotin Aids in breakdown of fats, carbohydrates, and proteins
Essential part of several enzymes
Found in kidney, liver, chicken, eggs, milk, and fresh vegetables
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22. Choline Essential nutrient grouped with B vitamins
Helps the body use fats, plays a role in the nervous system, and is involved in chemical reactions
Found in eggs, salmon, beef and chicken liver, peanut butter, and soybeans
Deficiency during pregnancy is linked with higher rates of birth defects

23. Did You Know?
The term vitamin was originally vitamine, a combination of the words vita and amine
Vita is Latin for “life”
Amine referred to amino acids, which scientists initially thought were part of the makeup of vitamins
The final e was later dropped when scientists learned that vitamins did not contain amino acids

24. Minerals Minerals are inorganic substances
For good health, the body needs at least 21 minerals, which can be obtained from a variety of foods
Macrominerals are needed in large quantities per day
Trace elements, or microminerals, are needed in smaller quantities per day

25. Calcium Works with phosphorous to build and strengthen bones and teeth
Helps blood clot
Keeps the heart and nerves working properly
Found in milk, fish, and green vegetables
Osteoperosis
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26. Phosphorous Works with calcium to strengthen bones and teeth
Helps the body store and release energy
Found in meat, poultry, eggs, milk, and other dairy products
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27. Magnesium
Half of the body’s magnesium is in the skeleton, and the other half is in soft tissues and body fluids
Helps regulate the body’s temperature
Keeps the nervous system working properly
Found in whole grains and grain products, nuts, beans, meat, and dark green leafy vegetables
Twitches and heart rhythm issues

28. Sodium, Chloride, and Potassium
Work as a team to control osmosis
Help the nervous system and muscles function
Help cells absorb nutrients
Common in the food supply and U.S. diet
Sodium and chloride are found in table salt and processed foods
Potassium is found in meats, seafood, vegetables, and fruits
Muscle Cramps

29. Trace Elements Iron Zinc
Helps form hemoglobin, which carries oxygen throughout the body
Found in animal sources and leafy green vegetables
Anemia
Zinc
Helps the immune system function
Promotes normal growth and development
Found in meats and whole grains
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30. Trace Elements Iodine Fluoride Stored in the thyroid gland
Helps regulate energy usage rate
Found in seafood and iodized salt
Goiter
Fluoride
Helps teeth develop and resist decay
May help maintain bone health
Found in public drinking water
Soft teeth
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31. Mineral Deficiencies and Excesses
Mineral deficiencies can cause conditions such as osteoporosis and goiter
Research has shown a link between excess sodium and cases of hypertension
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32. Think Further
Why do you need to vary your diet to consume the essential nutrients?
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33. Water Water is the sixth essential nutrient
Between 50 and 75 percent of body weight is water
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34. Functions of Water Aids digestion
Required for cell growth and maintenance
Needed for all chemical reactions
Lubricates joints and body cells
Helps regulate body temperature

35. Water Intake and Excretion
Nearly all beverages and foods provide some water
About 80 percent of water intake comes from liquids
The body excretes most water through the kidneys as urine and the remaining water through the skin and lungs, and in feces

36. Water Requirements
As a general guideline, drink eight 8-ounce glasses (1.9 L) of fluid a day
Climate, health, and eating habits affect water needs
Thirst is the first symptom of water loss
Too much water can result in water intoxication, a rare condition

37. Dietary Supplements
Doctors may recommend dietary supplements to help make up for nutrient shortages
Some supplements can interact with each other or with certain medications
Avoid supplements that provide doses over 300 percent of the Daily Value of any nutrient
Fortified foods can be a source of added nutrients
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38. Nonnutrient Supplements
Some dietary supplements provide nonnutrient substances, such as plant compounds called phytonutrients
Phytonutrient compounds are linked with a number of health benefits
Most health experts encourage eating a variety of plant foods rich in phytonutrients but urge caution in the use of supplements

39. Review
1. Name three fat-soluble vitamins and five water-soluble vitamins.
Fat-soluble (list three): vitamin A, vitamin D, vitamin E, vitamin K
Water-soluble (list five): vitamin C, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin
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40. Review 2. What health risks are associated with excess sodium?
Research has shown there is a link between excess sodium intake and hypertension
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41. Review 3. What percent of body weight is due to water?
Between 50 and 75 percent
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42. Review
4. Why might doctors recommend dietary supplements for some people?
To help make up for nutrient shortages in a person’s diet