1. Vitamins, Minerals, & Water
Chapter 7
Section 2
Page

2. Vitamins & Minerals Vitamins
Nutrients found naturally in the food we eat
Water soluble
B1, Folate, C
Fat soluble
A, D, E, K
Minerals
Nutrients naturally found in rocks & soil, not living things
Calcium, potassium, sodium, fluoride, zinc, chromium, & phosphorus

3. Classes of Vitamins Fat-Soluble Dissolve in fat A, D, E, K
Most are stored in fat tissue and remain for a long time
Water-Soluble
Dissolve in water
Not stored in the body very well
The eight B vitamins and vitamin C are water soluble

4. Fat Soluble Vitamins A D A E D K E K Sources
Vision, immunity, skin & hair D
Bones & teeth; absorption of calcium & phosphorus in intestine E
Protects cell membranes from damage from free radicals K
Enables blood to clot
Sources A
Carrots, spinach, yellow & orange fruits & veggies D
Milk, eggs, sunlight, tuna E
Whole-grain cereals, breads, beans K
Green, leafy veggies & cereals

5. Water Soluble Vitamins
Dissolve in water; bodies DO NOT store C
60 mg/day
Maintains immune system
Formation of skin B
Produce energy from carbs; helps nervous system function properly
Folate
Helps prevent birth defects; needed for forming cells
Sources C
Orange juice, tomatoes
One glass of OJ will give you your daily serving! B
Meat, poultry, & fish
Grains
Folate
Green veggies, beans, oj

6. Minerals Maintains water balance, muscles & nerve impulses
Calcium
Bone & teeth, Muscle contraction, blood clotting
Sources: milk & dairy
Potassium
Regulation of fluid, maintains heartbeat & nerve impulses
Sources: OJ, bananas, green, leafy veggies
Sodium
Maintains water balance, muscles & nerve impulses
Sources: salt
Fluoride
strengthen tooth enamel, prevents cavities
Sources: Fluoridated toothpaste and water

7. Minerals Chromium Regulates blood sugar Sources: Meat, herbs, dairy
Phosphorus
Bone formation and cell reproduction
Sources: Cereals, meat, poultry, milk
Zinc
Growth & healing
Production of digestive enzymes
Sources: Seafood, meat, poultry, eggs, milk

8. Nutrient Deficiency not having enough of a nutrient to maintain good health
Sodium
Intake should be only 2,400mg/day
About 1 ¼ tsp.
Electrolytes:
Muscle movement, nerve signals, control fluid levels in body (Gatorade)
Calcium
Intake should be about 1,300 mg/day
8oz. of milk = 300 mg
45% of skeleton forms between 9 & 17
Osteoporosis: Disorder where the bones become brittle and break easily

9. Nutrient Deficiency
Balanced nutrition choices` helps protect against this
Supplement usage is available for others
Too much or too little of a nutrient can result in malnutrition: improper nutrition, caused by poor diets

10. Water 60% of your body weight Carries waste out of body
Helps digest food
Helps raise body’s metabolism
Helps all chemical reactions
Temperature regulator
Try to drink as much as you can daily!