VITAMINS AND MINERALS

The Micronutrients of Nutrition

Micronutrient Terms

A nutrient that regulates many chemical reactions in the body is a mineral.

A nutrient that helps the body use carbohydrates, proteins, and fats is a vitamin.

A nutrient that is involved with all body processes is water.

Minerals

Minerals are naturally occurring inorganic substances. Small amounts of some minerals are essential in metabolism and nutrition.

There are two types of minerals: Macro minerals

and Trace minerals.

Macro Minerals vs. Trace Minerals

Minerals that are required in amounts greater than 100 mg are considered macro minerals.

Minerals that are needed in very small amounts are called trace minerals.

Macro Minerals

Calcium• Builds up bone and teeth• Can be found in milk, cheese, legumes, and soybean

products.

Potassium• Keeps fluids balanced within cells.• Can be found in green vegetables, legumes, and

fruit.Sodium• Necessary for water balanced in cells and tissue.• Found in table salt, high-salt meats, cheese, and

crackers.

Macro Minerals

Sulfur• Builds hair, nails, and skin• Can be found in meats, milk, eggs, legumes, nuts,

cheese, and brown sugar.

Magnesium• Necessary for chemical reactions during metabolism.• Can be found soy products whole grains, beans,

nuts, seeds, fruit, and green, leafy vegetables.

Phosphorus• Builds bones, teeth, and cells.• Found in milk, meats, poultry, legumes, and cheese.

Trace Minerals

Cooper: Necessary for production of hemoglobin in red blood cells.

Iodine: Necessary for production of the thyroid gland hormone.

Iron: Aids red blood cells in transporting oxygen.

Manganese: Aids in synthesis of cholesterol and normal function of nerve tissue.

Zinc: Necessary for digestive enzymes and healing wounds.

Vitamins

Vitamins are chemical compounds that the body uses in a variety of ways. Our bodies cannot make these compounds

There are 13 different vitamins that have been identified as important nutrients for humans

Two different kinds: Fat-soluble and Water-soluble

Vitamins

FAT-SOLUBLE VITAMINS

WATER- SOLUBLE VITAMINS

A vitamin that dissolves in fat and can be stored in the body.

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

A vitamin that dissolves in water and cannot be stored in the body.

• Vitamin C

• Vitamin B Complex

CAN LARGE AMOUNTS OF VITAMINS BE HARMFUL?

You will be split up into groups and studying a vitamin. You will then teach the rest of the class about your vitamin.

You are the teacher…

Why is Water Important?

Makes up the basic part of the blood.

Helps with waste removal

Regulates body temperature

Cushions the spinal cord and joints

Makes up more than 60% of body mass

A condition in which the water content of the body has fallen to an extremely low level.

DEHYDRATION

DEHYDRATION

Causes Symptoms

• Lack of water intake• A dry environment • Fever• Vomiting• Diarrhea

• Fatigue• Dry mouth• Dizziness• Weakness• Flushed Skin• Headache• Blurred Vision• Dry Skin

HOW MUCH WATER SHOULD WE DRINK?

How Much Water Should We Drink?

Doctors usually recommend most healthy adults consume 8 (8 ounce) cups of water to meet their daily needs.

What If You’re An Athlete?Athlete’s need more water because they demand more from their body on a daily basis.

Female athletes require 11 ½ cups per day

Male athletes require 15 ¾ cups per day

Athlete Hydration

1. Your caloric intake level _______ X 1 ml = ______ /240 = ________ cups per day.

Athlete Hydration

2. Your weight before exercise – your weight after exercise = weight lost.

Athlete Hydration

4. Your answer for number 1 = ______ cups + your answer for number 3 =

Athlete Hydration

3. Your weight lost X 16 (ounces in a pound)

= _____ oz / 8 = ______ cups

Athlete Hydration

5. ________ total cups of fluid per day.

This is how much water you should consume a day.