Vitamins, Minerals, & Water

Myth: As part of a healthy diet, people need to take dietary

supplements

FACT

A diet that contains a variety of healthful foods usually supplies all the vitamins and

minerals that your body needs

Vitamins

Vitamins: nutrients that are made by living things, are required in small amounts, and that assist many chemical reactions

Vitamins help the body with various processes, including the use of other nutrients

Two Classes of Vitamins

Fat-soluble vitaminsDissolve in fatty

materialsExamples: vitamin A, D,

E, & KFound in foods such as,

vegetable oils, liver, eggs, & vegetables

Can be stored in the body

Water-soluble vitaminsDissolve in waterExamples: vitamin C &

all of the B vitaminsFound in fruits,

vegetables, & other sources

Cannot be stored by the body. You need to eat them everyday.

Fat-Soluble Vitamins

Vitamins Good Sources Main Functions

A Liver; eggs; cheese, milk; yellow, orange, and dark green vegetables & fruit

Maintains healthy skin, bones, teeth, & hair. Aids in vision in dim light

D Milk; eggs; liver; exposure of skin to sunlight

Maintains bones and teeth; helps in the use of calcium and phosphorus

E Margarine; vegetable oils; wheat germ; whole grains; legumes; green vegetables

Aids in maintenance of red blood cells, vitamin A, and fats

K Green, leafy vegetables; potatoes; liver

Aids in blood clotting

Water-Soluble Vitamins

Vitamin Good Sources Main Functions

B1 (Thiamin) Port products; liver, whole grain; legumes

Aids in carbohydrate use and nervous system function

B2 ( Riboflavin) Milk; eggs; meat; whole grains; dark green vegs.

Aids in metabolism of carbs, proteins, fats

B3 ( Niacin) Poultry; meat; fish; nuts Aids in metabolism

B6 (Pyridoxine) Meat; fish; poultry; fish; whole grain; vegetables

Aids in metabolism of carbs, proteins, & fats

B12 (Cobalamin) Meat; fish; poultry; eggs; grains

Maintains healthy nervous system and red blood cells

Pantothenic acid Organ meats; poultry; fish; eggs; grains

Aids in metabolism

C ( Ascorbic acid) Citrus fruits; green vegetables; melons; potatoes

Aids in bone, teeth, & sin formation; resistance to infection; iron uptake

Antioxidants

Some vitamins are called antioxidants, they help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer

Examples: vitamin C & EFound in citrus fruits, strawberries,

broccoli, tomatoes, potatoes (vitamin C)Found in vegetable oils, whole grains,

seeds, nuts, & peanut butter

Minerals

Minerals: nutrients that occur naturally in rocks and soils, your body requires only small amounts

There are 24 different minerals that have been shown to be essential for good health

You need 7 minerals in significant amounts, & trace amounts of others

Minerals

7 significant mineralsCalciumSodiumPotassiumMagnesiumPhosphorusChlorinesulfur

Other minerals IronFluorine IodineCopperzinc

Minerals

CalciumHelps in blood clotting &

functions of the nervous system

Essential for formation & maintenance of bones and teeth

Lack of calcium can lead to osteoporosis

SodiumAlso known as saltAids in heart function &

water balance

Minerals

ironNecessary for healthy red

blood cellsNot enough iron can lead

to anemia, which may cause people to be weak or tired

PotassiumMaintains water balanceHelps reduce blood

pressure

Minerals

Mineral Good Sources Main Functions

Calcium Milk, dark greens, vegetables, tofu; legumes

Helps build & maintain bones and teeth; nerve and muscle function; blood clotting

Phosphorus Meat; eggs; poultry; fish; legumes; milk

Helps build & maintain bones and teeth; energy metabolism

Magnesium Leafy green vegetables; legumes; nuts; whole-grain food

Helps build bones and protein; energy metabolism; muscle contraction

Sodium Table salt; processed food; soy sauce

Helps maintain water balance; nerve function

Chlorine Table salt; processed food; soy sauce

Helps maintain water balance; digestion

Potassium Vegetables; fruits; meat; poultry; fish

Helps maintain water balance & make protein; functions of heart and nervous system

Minerals

Mineral Good sources Main functions

Sulfur Milk, meat; poultry; fish; legumes; nuts

Forms part of some amino acids and B vitamins

Iodine Seafood; iodized salt Helps in metabolism as part of thyroid hormone

Selenium Seafoods; meats; organ meats

Helps break down harmful substances

Iron Red meats; seafood; legumes; vegetables; dried fruits

Part of red blood cells; helps in energy metabolism

Zinc Meats; poultry; seafood; milk; whole-grain foods

Part of many substances that help carry out body processes

Fluorine Fish; fluoridated water Helps form strong teeth and bones

Water

65 % of your body weight is waterNearly all of the body’s chemical

reactions, including those that produce energy and bulild new tissues, take place in a water solution

Water & Homeostasis

Homeostasis: the process of maintaining a steady state inside your body

Water regulates body temperatureWater contains electrolytes which regulate

many processes in your cells