1. Nutrition
Junior Health Day 4

2. Nutrients
Substances in food that the body requires for proper growth, maintenance, and functioning.
There are 6 classes of nutrients.
- Carbohydrates
- Protein
- Fats
- Vitamins
- Minerals
- Water

3. Vitamins
Compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.
Each Vitamin performs a different function.
Vitamins do NOT have calories
Too little or too much of any vitamin may be harmful.
There are two types of vitamins, fat-soluble and water-soluble.

4. Fat-Soluble Vitamins
Fat-soluble vitamins are able to dissolve in fat and tend to remain in the body. These vitamins can build up to dangerous levels if a person takes large doses of them.
Vitamin A, D, E, K and Beta Carotene are fat-soluble vitamins.

5. Vitamin A Vitamin A is a fat-soluble vitamin.
Vitamin A is well known for its role in vision.
Vitamin A also helps the body fight infections, maintains normal, healthy skin, and promotes growth.
One of the earliest signs of Vitamin A deficiency is night blindness, which is a slow recovery of vision after flashes of bright light at night. Can lead to permanent blindness.
Vitamin A is found in milk and dairy products, margarine, and liver.

6. Beta-Carotene A form of Vitamin A from plants.
Beta-carotene is an orange vegetable pigment that the body can change into the active form of Vitamin A.
Beta-Carotene is an antioxidant, which means it’s a substance that defends the body against destructive compounds.
Dark green vegetables, deep orange fruits and vegetables contain beta-carotene.

7. Vitamin D Vitamin D is a fat-soluble vitamin.
Promotes growth and health of bones.
Vitamin D is found in Milk, eggs, liver, sardines, and sunlight.

8. Vitamin E A fat-soluble vitamin.
Vitamin E protects the body cells from attack by oxygen (oxidation), and is also an antioxidant.
Vegetable oils, leafy vegetables, whole grains, nuts, and seeds are good sources.
Vitamin E is destroyed by heat and processing, so fried fast foods and processed foods are poor sources.

9. Vitamin K A fat-soluble vitamin.
Helps with blood clotting and bone growth.
Vitamin K is found in normal bacteria in the digestive tract, liver, dark green, leafy vegetables, and milk.

10. Water-Soluble Vitamins
Water-soluble vitamins are able to travel in the body’s watery fluids and leave the body readily in the urine. This means you need to eat foods that provide these vitamins to replace those that you have lost.
Vitamin C, B6, B12, Thiamin, and Folate are water-soluble vitamins.

11. Vitamin C Water-soluble vitamin.
Vitamin C acts as the “glue” that holds cells together, strengthens blood vessel walls, helps wounds heal, helps bones grow, strengthens resistance to infections, and is an antioxidant.
Citrus Fruits, dark green vegetables, strawberries, peppers, and potatoes contain vitamin C.

12. Vitamin B6 Water-soluble vitamin.
Helps the body use protein and form red blood cells.
Found in green leafy vegetables, meats, fish, poultry, whole-grain products, and beans.

13. Thiamin Water soluble vitamin.
Important in helping the body use nutrients for energy.
Thiamin is found in all nutritious foods.
People that are thiamin deficient can suffer severe symptoms, such as paralyzed limbs, loss of muscle tissue, an enlarged heart, irregular heart beat, and possibly death.

14. Folate and Vitamin B12
Water-soluble vitamins that work together to help form new cells, but they are found in separate food groups.
Folate is found in fresh leafy green vegetables, such as spinach.
Vitamin B12 is found only in foods that come from animals, such as meats and milk.

15. Minerals
Inorganic substances that the body can not manufacture but that acts as catalysts, regulating many vital body processes.
Perform many functions that keep the body growing and functioning.
Calcium, Iron, Sodium, Chloride and Potassium are some minerals our bodies need.

16. Calcium
The most abundant mineral in the human body, and is stored in the bones and teeth.
Milk and milk products are the best sources of calcium.
A lack of calcium in your diet threatens the strength of your bones and may lead to osteoporosis.
Osteoporosis is a disease of gradual bone loss.

17. Iron
Iron helps red blood cells carry oxygen, helps tissues use oxygen to release energy, and supports normal immunity.
Iron is found in red meats, fish, poultry, eggs, and beans.
Not enough Iron in your diet will cause Anemia, which is a reduced number or size of red blood cells.

18. Electrolytes
Sodium, Chloride, and Potassium are the three minerals that make up the electrolytes.
Electrolytes are minerals that dissolve in the body fluids and carry electrical charges.
Electrolytes help maintain the proper balance of fluids in the body, when fluids are lost through sweat, blood, or urine so are electrolytes.
What should you drink if you lost a lot of electrolytes?

19. Water Water is extremely important.
About 60% of your body is made up of water.
Water carries oxygen, nutrients, wastes, and other materials from place to place in the body.
Your body loses water daily through sweat, exhaled breath, and urine.
You need to replace all the water you lose, so it is recommended to drink 6-8 glasses of water per day. (48-64 oz.)