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

2. Bell Ringer Write the names of the vitamins and minerals you have heard of and the kinds of foods in which they can be found.

3. Section 2 Vitamins, Minerals, & Water
Key Terms:
Vitamin: A class of nutrients that contain carbon & are needed in small amounts to maintain health & allow growth.
Mineral: A class of nutrients that are chemical elements that are needed for certain body processes, such as enzyme activity & bone formation
Nutrient deficiency: The state of not having enough of a nutrient to maintain good health. 3

4. Fat-soluble vitamins Vitamin A, D, E, & K
They dissolve in fat & most can be stored in fat tissue & remain in the body for a long time. 4

5. Fat-Soluble Vitamins Vitamin A
Milk, yellow & orange fruits, eggs, leafy vegetables
Keeps eyes & skin healthy
Strong bones & teeth
Vitamin D
Exposure to sun
Fish, liver, egg yolk, fortified milk 5
Promotes absorption of calcium & phosphorus

6. Vitamin E
Vegetable oils, beans, peas, nuts, dark-green vegetables, whole grains
Protects cell membranes from damage by reactive oxygen (free radicals)
Vitamin K
Leafy vegetables such as spinach & broccoli, produced in the intestine by bacteria 6
Acts in blood clotting

7. Water-soluble Vitamins
The eight B vitamins and vitamin C
Needed to release energy from carbohydrates, fats, & proteins 7

8. Vitamin B-1
(Thiamin)
Most vegetables, pork, liver, beans, whole grains & cereals, nuts
Produce energy from carbs, helps the nervous system function
Vitamin B-2
(Riboflavin)
Milk, meat, eggs, whole grains, green leafy veg
pasta
Needed to produce energy from carbs, healthy skin
Vitamin B-3
(Niacin)
Meat, liver, fish, whole-grains, peas & beans, seeds 8
Needed to produce energy from carbs, nervous system & healthy skin

9. Vitamin B-5
(Pantothenic acid)
Whole grains
Meat, liver
Broccoli, eggs, nuts, peas, beans
Needed to produce energy from carbohydrates, fat & protein
Vitamin B-6
(Pyridoxine)
Whole grains, meat, liver, fish, bananas, green leafy vegetables, peas & beans 9
Protein metabolism, production of hemoglobin in red blood cells, healthy nervous system

10. Vitamin B-12
(Cobalamin)
Meat, liver, dairy products, eggs
Necessary for forming cells (including red blood) & healthy nervous system
Folate
(Folic acid or folacin)
Green veg, liver, whole grains, peas, OJ 10
Needed for forming cells (including red blood), helps prevent birth defects

11. Biotin
Liver, yogurt, egg yolk, peas, beans, nuts
Necessary for metabolism
Vitamin C
(Ascorbic acid)
Citrus fruits, melons, strawberries, green vegetables, peppers 11
Promotes healthy gums & teeth, healing of wounds, absorption of iron, an antioxidant to protect cells from damage

12. Minerals
More than twenty minerals needed in small amounts to maintain good health 12

13. Calcium
Milk, dairy products, dark- green, leafy vegetables, tofu, legumes, shellfish, bony fish
Development & maintenance of bones & teeth, transmission of nerve impulses, muscle coordination, blood clotting
Chromium
Meat, dairy products, whole grains, herbs, nuts, seeds 13
Helps regulate blood sugar

14. Copper
Liver, shellfish, peas, beans, nuts, seeds
Needed for production of bone & red blood cells & absorption of iron
Fluoride
Tea, fish, fluoridated toothpaste & water 14
Helps strengthen tooth enamel, helps in prevention of cavities

15. Iodine
Iodized salt, seafood
Needed for production of thyroid hormones & normal cell function
Iron
Red meat, whole & enriched greens, dark-green vegetables, peas, beans, & eggs 15
Necessary for production of hemoglobin

16. Magnesium
Milk, dairy products, green, leafy vegetables, peas, beans
Needed for bone growth, metabolism, & muscle contraction
Potassium
Meat, poultry, fish, bananas, oranges, dried fruits, potatoes, green, leafy vegetables, peas, beans 16
Needed for maintenance of fluid balance, transmission of nerve impulses & muscle contraction

17. Phosphorus
Cereals, meats, milk, poultry
Needed for bone formation & cell reproduction
Selenium
Tuna & other seafood, whole grains, liver, meat, eggs
Needed for healthy heart function, antioxidant action, healthy thyroid
Sodium
Table salt, high-salt meats (ham), processed foods, dairy products, soy sauce 17
regulation of water balance in cells & tissues, transmission of nerve impulses

18. Sulfur
Meat, milk, eggs, nuts, grains
Needed for protein metabolism
Zinc
Seafood, meat, milk, poultry, eggs 18
Needed for growth & healing, and for production of digestive enzymes

19. Mineral Deficiencies Calcium
Painful muscle cramps, retarded growth in children, osteoporosis
Copper
Anemia, bone & cardiovascular changes
Iodine
Enlargement of thyroid gland (goiter), retardation of growth & brain development
Iron
Anemia, weakness, immune system impairment
Magnesium
Nervous system disturbances 19

20. Sodium
Muscle cramps, loss of appetite
Zinc
Retardation of growth, under-development of sex glands, immune disorders, slow wound healing 20

21. How much do we need?
Sodium: 2,400 milligrams a day (1 ¼ tsp), too much: high blood pressure: heart disease, stroke, kidney failure
Calcium: 1,300 milligrams per day
(1 cup milk=300 milligrams) 21

22. Water 60% of your body is water
Is necessary for every function of your body.
Lose water through: excretion of urine & solid wastes, evaporation through breathing, & sweating
Extra water cannot be stored
Need 8 glasses a day 22

23. Why water is important
1. Transports nutrients & oxygen through the body & helps get rid of wastes
2. Provides the proper environment for the body’s chemical reactions to occur.
3. It helps regulate body temperature. 23

24. Why is dehydration dangerous?
1. Mild dehydration interferes with mental & physical performance.
2. Early symptoms of dehydration:
Thirst, headache, fatigue, loss of appetite, dry eyes & mouth, dark-colored urine
3. Severe dehydration:
Nausea, difficulty concentrating, confusion, disorientation
Extremely severe: death 24

25. Review
1. Name the class of nutrient that contain carbon & are needed in small amounts to maintain health and allow growth.
(vitamin)
2. Identify the term for “chemical elements that are needed for enzyme activity & bone formation.”
A. Vitamin B. Protein C. Mineral D. Water
(C)

26. 3. Name the term that means “not having enough of a nutrient to maintain good health.”
(nutrient deficiency)
4. List the functions of Vitamin A, C, and D
(A = Healthy eyes & skin, strong bones & teeth
C= Healthy gums & teeth, promotes healing, absorption of iron, antioxidant to protect cells from damage
D=absorption of calcium & phosphorus, strong bones & teeth 26

27. 5. Name the nutrient that may be related to each of the following:
A. Iron-deficiency anemia
(iron)
B. Osteoporosis
(calcium)
C. Dehydration
(water)
D. High blood pressure
(sodium)

28. 6. Identify why the following people are at risk of dehydration: Sara, who just ran a marathon & Jeff, who has been vomiting
(Running marathons depletes the body of water because you don’t have time to drink much water & vomiting results in water loss as well as reduced intake)
7. Identify some non-dairy sources of calcium.
(green, leafy vegetables such as spinach & broccoli, calcium fortified foods such as breads & orange juice.) 28

29. 8. Give some possible reasons for the decrease in calcium intake by teens.
(low-fat diets avoiding dairy foods, drinking more soda and less milk can lower the intake) 29