Vitamins & Minerals

21st Century Summer School

Nutrition Program2013

Potassium• Obtained from foods you eat every day• Vitamins - fat soluble and water soluble

• fat-soluble vitamins — Vtiamins A, D, E, and K• dissolve in fat and can be stored in your body

• water-soluble vitamins — C and the B-complex vitamins• need to dissolve in water before your body can

absorb them

• Minerals - inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals

• need larger amounts of some minerals- calcium• trace minerals - need very small amounts

• chromium, copper, iodine, iron, selenium, & zinc

What are Vitamins & Minerals

Potassium

• make people's bodies work properly• boost the immune system• support normal growth and development• help cells and organs do their jobs

• For example, you've probably heard that carrots are good for your eyes. This is because carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems

• Vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You'll find vitamin K in green leafy vegetables, broccoli, and soybeans

Function

Common Concerns• You do not need a supplement for vitamins and minerals

if your diet includes a wide variety of foods• But if you're skipping meals, dieting, or if you're

concerned that you're not eating enough items from a particular category then taking a multivitamin is recommended.

• Take the amount that is recommended– you should be careful not to get more than 100% of the recommended

dietary allowance (RDA) for a particular vitamin or mineral. The RDA is calculated to provide 100% of the dietary needs for 98.6% of the population. Chances are that's all you need.

• Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral.

Vitamins Vitamins ADE & K Vitamin C B Compex Vitamins

Vitamin A• Function

– prevents eye problems– promotes a healthy immune system– essential for the growth and development of cells– keeps skin healthy

• Good food sources– Milk– Eggs– Liver– fortified cereals– darkly colored orange or green vegetables (such as carrots, sweet potatoes,

pumpkin, and kale)– orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

• Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems.

Vitamin D• Function

– Role along with calcium, in bone health– Aids in the absorption of calcium and phosphorus in our bodies– helps bring calcium and phosphorus to our bones and teeth– regulates how much calcium remains in our blood– plays a role in the strength of our immune system– helps regulate cell growth

• If you don’t get enough vitamin D, you may have greater risk for softening of the bones

• Also known as the "Sunshine Vitamin" because your body converts sunlight into vitamin D after it hits unprotected skin

• Since vitamin D is naturally present in very few foods, it is added to many and is also available as a dietary supplement– oily fish such as tuna and salmon, naturally contain vitamin D– Most milk and many types of orange juice, yogurt, cheeses, cereals,

breads and soy drinks are fortified with vitamin D

Vitamin E• Function

– an antioxidant– helps protect cells from damage– important for the health of red blood cells

• Food sources– vegetable oils– Nuts– green leafy vegetables– Avocados– wheat germ and whole grains

Vitamin K• Function

– necessary for blood clotting– may improve bone health by increasing bone mineral

density and reduce fracture rates in people with osteoporosis

• Food sources– Leafy green vegetables such as

• kale• spinach• turnip greens• collard greens• Swiss chard• parsley• mustard greens

– Brussel sprouts, broccoli, and romaine lettuce are also rich in vitamin K.

Vitamin C (also called ascorbic

acid)• Function

– needed to form collagen, a tissue that helps to hold cells together

– essential for healthy bones, teeth, gums, and blood vessels

– helps the body absorb iron, aids in wound healing, and contributes to brain function

• Food Sources– citrus fruits, strawberries, kiwi, guava– peppers, tomatoes, broccoli, and spinach

B-Vitamins and Folate• B-vitamin group is actually diverse in their makeup and

function• The most common B-vitamins – B1 or thiamin, B2 or

riboflavin, niacin, B6 or pyridoxine and B12 – are essential for supporting your body’s metabolism rate– producing energy and aiding your body in fighting disease and

infection• Research shows folate (folic acid), another important

component of the B-vitamins– healthy pregnancy, reducing your risk of serious birth defects of

the spine and brain• Folate-rich foods include

– enriched bread, cereal, pasta, flour, crackers and rice have been fortified with folic acid

– many fruits and vegetables, like oranges and avocado, are an excellent source of this vitamin

Good sources of B-vitamins & Folate include:• Vitamin B1 (Thiamin): Pork, green peas and whole-grain and enriched-

grain products like bread, rice, pasta, tortillas and fortified cereals

• Vitamin B2 (Riboflavin): Milk and dairy foods, enriched bread and other grain products, salmon, chicken, eggs and leafy green vegetables like spinach

• Niacin: High-protein foods like peanut butter, beans, beef, poultry, fish, avocado and enriched and fortified grain products

• Vitamin B6 (Pyridoxine): Baked potato, banana, beef, fortified cereals, whole grains, nuts, beans, pork, chicken and fish

• Vitamin B12: Milk and dairy foods, meat, fish (especially salmon), poultry and eggs

• Folate: Orange juice, spinach, Romaine lettuce, broccoli, peanuts, avocado, enriched-grain products and fortified breakfast cereals.

Minerals

• Calcium• Potassium• Phosphorus• Iron• Magnesium• Zinc

Calcium• Most essential nutrient when it comes to bone health

• Calcium bank account- Bones are living tissue and constantly in a state of turnover, making calcium deposits and withdrawals daily

• They need continuing maintenance or they can weaken and break

• If your diet is low in calcium, your body will take calcium from your bones to keep blood calcium at normal levels

• Read food labels and select foods that contain 10% or more of the Daily Value for calcium.

More Tips for Bone Health

• Do some weight-bearing activities daily. The pushing and pulling muscles do against bones makes them stronger

• Avoid smoking and excessive alcohol intake

• Choose a calcium supplement if you need it that contains vitamin D, which will aid in the calcium’s absorption

• See a registered dietitian for individual assistance and recommendations

Potassium Function

Helps your muscles contract, regulate fluids and mineral balance in and out of cells, & maintain normal blood pressure

Most adults consume ½ of the recommended amount

Food Sources leafy greens vine fruits- tomatoes, cucumbers, zucchini, eggplant and pumpkins root vegetables like potatoes and carrots beans, dairy foods, meat, poultry, fish and nuts

Potassium

Foods with high Potassium content

• 1 cup of cooked spinach• A medium baked potato• 1 cup of cooked broccoli• 1 cup of cantaloupe• A medium tomato• ½ cup of strawberries• A medium-size banana• 8 ounces of yogurt • 8 ounces of low-fat milk

Potassium Function

helps form healthy bones and teeth helps the body make energy It is part of every cell membrane, and every cell in the body needs phosphorus to function normally

Food Sources found in most foods, but the best sources are dairy foods, meat, and fish

Phosphorus

Iron• Even though iron is widely available in food, many

people still don’t get the amount they need on a daily basis

• Function– Carries oxygen in the hemoglobin of red blood cells

throughout your body so cells can produce energy– Helps remove carbon dioxide

• When levels of iron are low, fatigue, weakness and difficulty maintaining body temperature often result

• Iron in food exists as two types, heme and non-heme– Heme Iron- Animal foods such as meat, fish and

poultry– Non-heme Iron is found in plant foods such as

spinach and beans, but isn't as well absorbed as heme iron

• You can enhance your iron intake by choosing a variety of animal and plant foods

• Vitamin C aids in the absorption of iron in plant foods (especially important for vegetarians)

Magnesium• An important part of the more than 300 enzymes found in

your body. – Enzymes are body chemicals that helps regulate many bodily

functions, including the production of energy, body protein and muscle contractions

– Plays a role in maintaining healthy bones & a healthy heart

• Exists in your body in significant amounts

• The average person needs to consume between 300 and 400 milligrams of magnesium a day

• Foods Sources– green leafy vegetables– whole grains, beans and nuts– fresh fruits

Potassium Function

important for normal growth, strong immunity, and wound healing

Food Sources red meat, poultry, oysters and other seafood nuts and dried beans milk and other dairy products whole grains and fortified breakfast cereals

Zinc

Fiber• Helps to keep food moving efficiently through your body

• Found in whole grains, beans and fruits and vegetables

• The recommended daily amount of fiber is 25 grams for women and 38 grams for men– You can meet your daily fiber needs with 2 cups of fruits and 2 ½

cups of vegetables every day, along with whole grains and beans

– Add vegetables to stews and casseroles and add oats to meat loaf, breads and cookies

– Add fruit to cereal or eat it as a snack and in salads

RED FRUITS/VEGGIES

Lycopene

Benefits:

•Boost Your Memory

•Cancer Prevention

Can you name some RED FRUITS/VEGGIES?

Sources:

•Watermelon

•Cherries

•Raspberries

•Tomatoes

•Beets

•Radicchio

ORANGE & YELLOWFRUITS/VEGGIES

Vitamins A & C

Benefits:

•Eyesight

•Boost Immune System

Can you name some ORANGE & YELLOWFRUITS/VEGGIES?

Sources:

•Pineapple

•Peach

•Summer Squash

•Yellow Pepper

GREEN FRUITS/VEGGIES

Benefits:

•Boost Immune System

•Eyesight, Bones, & Teeth

Can you name someGREEN

FRUITS/VEGGIES?Sources:

•Kiwi

•Grapes

•Honeydew

•Green, Leafy Veggies

BLUE & PURPLE FRUITS/VEGGIES

Anthocyanin

Benefits: •Memory•Heart Health

Can you name some BLUE & PURPLE

FRUITS/VEGGIES?Sources:•Blueberries•Grapes•Purple Carrots•Purple Cauliflower

WHITE & BROWN FRUITS/VEGGIES

Quercetin

Benefits: •Boost Immunity•Reduce heart disease

Can you name someWHITE & BROWN FRUITS/VEGGIES?

Sources:•Banana•Pear•Apple•Potato•Cauliflower•Mushroom