HOW TO MAKE VITAMINS& MINERALS WORK FOR YOU

*VITAMINS*Regulate Bodily Activity

Direct Energy ProductionProduce Greater Effects When Working Together

HOW TO MAKE VITAMINS AND MINERALS WORK FOR YOU

• *MINERALS*• Help Build Protein• Active in Cell Metabolism• Convert nutrients to Build &

Repair Cells• Also produce energy

WHAT IS A VITAMIN• An Organic Compound• Required by organism in small amounts• Cannot be Synthesized by the Organism• The 12 VITAMINS• Fat Soluble A, D, E, & K • Store in Fatty Tissue• Water Soluble C, B1, B2, B3, B6, B12, BIOTIN, & FOLIC

ACID, • Used now, Left Over Excretes In Urine except B12• Which Stores in the Liver

WHAT IS A MINERAL

• An Element, a Chemical Compound• Formed by a Geological Process• Definite Chemical Composition• Physical prosperities , Chemical formula• THE 7 MINERALS• Calcium, Iron, Copper, Phosphorous,

Magnesium, Potassium, & Zinc

VITAMIN FUNCTIONS

• A - Maintains eyes, skin, gums, reproductive system; aids cell growth, resistance to disease

• D – regulates bone growth and repair, maintains teeth

• E - aids digestion, maintains cell membrane and red blood cells

• K – aids respiration aids blood clotting, boosts energy

VITAMIN FUNCTIONS

• B1 – aids digestion, promotes proper nerve function• B2 – promotes healthy skin, hair & nails helps vision • B3 – turns food into energy, aids digestion lowers

cholesterol • B5 – makes hormones, fights infections• B6 – absorbs protein and fat, helps formation of red

blood cells• B12 active in red blood cell formation, maintain nerve

cell membrane

MINERAL FUNCTIONS

• Calcium – ensures healthy bones and teeth, aids muscles and nerves

• Iron – helps oxygen get to cells, aids growth, prevents fatigue

• Copper – helps iron absorption, helps hair and skin

• Phosphorus – partner of calcium, bones and teeth, heart and kidney helper

MINERAL FUNCTIONS

• Magnesium helps nerve and muscle function, release energy, aids circulation

• Potassium – regulates fluid balance, helps nerve and muscle function

• Zinc – regulates body processes, maintain enzyme systems and cells

VITAMIN MINERAL SOURCES

• Vegetables - focus on• Leafy greens , carrots, potatoes, • Fruits - especially• Raisins, Avocados, Citrus, Prunes,

Bananas, Apples, Pears & Peaches

VITAMIN MINERAL SOURCES

• Berries, Seeds, & Nuts• Whole grains, Wheat, Oats• Dairy, Milk, Cheese, Yogurt• Lean Meat, Liver, Fish, Poultry, Eggs• Wheat Germ, Brewers Yeast• Sunshine

ALLIES – SYNERGY

• Vitamins and minerals • work together!• A, -E, C, zinc• B complex - the B vitamins work

together as a team • D, -calcium, phosphorus, sunlight• K, -dietary fats

ALLIES - SYNERGY

• Calcium, -Phosphorus, D• Iron - C, B12, Folic Acid , Copper• Copper - C, Iron, Phosphorus , D,

Calcium, Magnesium

ALLIES - SYNERGY

• Magnesium – Calcium, Vitamin C Phosphorus, Potassium • Potassium – Sodium, Magnesium• Zinc – C, B Complex

THE ENEMIES• Alcohol – at the top of the list• Cooking Heat – four strikes • Contraceptive Pill Water, diluting B Vitamins• Smoking, Mineral Oil, Antacids,

Laxatives, Air Pollution, & Antibiotics,

SUPPLEMENTS

• Supplements are not substitutes for food• supplements must fill small nutrient gaps• supplements cannot replace the nutrients and

benefits of whole food• whole food is loaded with phytochemicals,

fiber and more elements that work together synergistically to promote good health

• supplements cannot duplicate the value in our food

SUPPLEMENTS

• Supplements can take up the slack when food on the plate is not

sufficient in essential ingredients• supplements can help prevent

deficiencies• deficiencies contribute to debilitating

chronic health conditions

SHOPPING

• When you shop fill your grocery cart with nutrient rich foods

• Think about what you buy, What you eat, & evaluate what you're missing.

• Do you consistently eat sweetened and low nutrient drinks, french fries & Fast Food burgers?

• Supplements will not help you!

SPECIAL NEEDS GROUPS

Pregnant and lactating womenVegan's and some people on vegetarian dietsAnyone on low-calorie diet Certain disease states, cancer especiallyAllergy & Intolerance sufferersPicky eatersAnyone with a poor dietPeople on certain medications

MY PLATE HEALTHY EATING PROGRAM

http://www.choosemyplate.gov/supertracker-tools/supertracker.html

MY PLATE

• A program By the federal government launched by Michelle Obama First Lady in 2011 emphasizes healthy eating through choosing, vegetables grains, protein foods and dairy groups

• The program provides information to help build healthy diets with tools for dietary assessment, nutrition education, and other useful information.

LEARN MORE HERE

Super Tracker• a way to plan, analyze, & track your diet and

physical activity. • Personalize your own plan with goal setting• virtual coaching• journaling• http://supertracker.usda.gov

WEBMDhttp://www.webmd.com

• Provides health information• In depth reference material on hundreds

of subjects from A to Z• Original and timely health information• Support when seeking information• Trustworthy – accredited

TEDhttp://ted.com

• A nonprofit platform of short powerful talks• started in 1984 as a conference on the three

topics• technology, entertainment, and design• TED has blossomed into a library on almost

any topic; it is a clearinghouse of free knowledge from some of the world's greatest thinkers sharing their expertise knowledge, opinions and views

NCCAMhttp://www.nccam.nih.gov

• NCCAM has a new name !• it is now NCCIH National Center for

Complementary and Integrative Health• NCCAM conducts research• Supports projects and studies on

complementary practices products and services

MEDLINE PLUShttp://www.nim.nih.gov/medlineplus • Medline Plus provides trusted information • U.S.National Library of Medicine, National

Institute of Health• World's largest Medical Library• Learn about up to date health information;• latest treatments, drug and supplement

information• available 24 - 7 online, free

REFERENCESMedline. (2013). Vitamins. U. S. National Library of Medicine, National

Institute of Health. Retrieved from:http://www.nim.nihgov/medlineplus/ency/article/002399.htm

MyPlate. (2011). My Plate. United States Department of Agriculture.Retrievedfrom: http://www.choosemyplate.gov

Star. (March 29, 1988). Make the most of your vitamins.Star pg 25WebMD. (2011). What vitamins and minerals can and can’t do. WebMD.

Retrieved from: http://www.webmd.com/vitamins–and–supplements/nutrition–vitamins–11/help–vitamin–supplement?page=4