W10 Water, Vitamins & Minerals ppt
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Transcript of W10 Water, Vitamins & Minerals ppt
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Water, Vitamins & Minerals
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VitaminsCertain vitamins and minerals are needed for the body to function.13 vitamins22 minerals
Two types of vitaminsWater-solubleFat-soluble
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Fat-Soluble vitaminsVitamin A, D, E and K
Excess is stored in the liver and in body fatIt is possible to build up to a toxic level
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Vitamin A (Retinol)Beta-carotene is converted into vitamin A
Vitamin A:Promotes good visionPromotes healthy skinHelps with growth and maintenance of bones, teeth, and cell structure
RDA: 900 micrograms for males; 700 micrograms for females
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Too much vitamin AMay turn your skin orangeMay cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain.Toxicity:May cause severe liver or brain damage Birth defects
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Too little vitamin AMay cause night blindnessLowered immune system
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Foods rich in vitamin AFoods Only animal productsLiverEggsMilk, butter and cheeseCarotenoidsOrange/Yellow fruits and vegetablesCantaloupes, carrots, sweet potatoes, winter squashLeafy green vegetablesSpinach, broccoli
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Vitamin D The Sunshine VitaminEssential for building and maintaining bones and teethResponsible for absorption and utilization of calciumOther health benefits:May boost immune systemMay also help decrease certain cancersRDA: 5 micrograms until age 5010 micrograms / day until 70; 15 mcg 70+
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Too little vitamin DVitamin D deficiency has been in the news a lot lately.Deficiency may occur from:Inadequate diet Vegetarianism, lactose intolerance, milk allergyBody unable to absorb needed vitamin DLimited exposure to sunlight
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Vitamin D DeficiencyMay lead to osteomalacia and/or osteoporosis
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Getting vitamin DSun exposure for 10 minutes a dayFoods:Fortified milkTunaSalmonMay need a supplementCheck with doctor first though
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Vitamin EImportant to red blood cells, muscles and other tissuesDeficiency is rareToxicity is rareBut Vitamin E acts as a blood thinnerFoods:Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.
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Vitamin KImportant for blood clottingAlso has a role for bone healthMostly made in the intestinesFoods:Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage
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Water-Soluble VitaminsVitamins Bs and CEight B vitamins:Thiamin (B-1)Riboflavin (B-2)Niacin (B-3)Pyridoxine (B-4)Cobalamin (B-12)Folic acidPantothenic acidBiotin
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Thiamin or B-1Helps to convert carbohydrates to energyDeficiency:Fatigue, nausea, depression, nerve damage
Foods:Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal
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Riboflavin or B-2Key to metabolism and red blood cellsDeficiency:Dry, scaly skin
Foods:Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs
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Niacin or B-3Also involved with energy productionAlso helps with skin, nerves and digestive systemDeficiency:Rare but causes: diarrhea, dermatitis, dementia and deathFoods:Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods
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Pyridoxine or B-6Involved in chemical reactions of proteins and amino acidsDeficiency:Skin changes, dementia, nervous system disorders and anemia
Foods:Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos
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Cobalamin or B-12Helps with nervous system, red blood cells and DNA synthesisDeficiency:Nervous system disorders and pernicious anemia
Foods:Only found in animal productsMeat, fish, poultry, eggs, milk products and clams
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Folic acid (Folacin, Folate)Key role in red blood cell formation and cell divisionDeficiency:Anemia, digestive disorders
Foods:Leafy, dark green vegetablesAlso found in liver, beans, peas, asparagus, oranges, avocados
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Pantothenic Acid and BiotinHelp with metabolism and formation of some hormonesDeficiencies are rareFoods: Almost any food, plant-based or animal-based
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Vitamin CImportant to bone health, blood vessel health, cell structure and absorption of ironDeficiency:RareToo much vitamin CFoods:Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits
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Minerals22 minerals are needed by the bodyTwo categories:MajorInclude calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur
TraceInclude iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt
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SodiumWhat does sodium do for you?Helps maintain fluid balanceHelps transmit nerve impulsesInfluences contraction and relaxation of muscles
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Sodium & HealthToo much sodiumCauses high blood pressureMay lead to fluid retention
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Sodium Savvy
The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.
It is recommended to stay in a range of 1,500 to 2,400 mg / day.
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Where are you getting sodium?www.mayoclinic.com
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Sodium & FoodOn food labels:Monosodium glutamate (MSG)Baking sodaBaking powderDisodium phosphateSodium alginateSodium nitrate or nitrite
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Reducing sodium in your dietEat more fresh foodsEat less processed foodsLook for low-sodium productsLimit the salt you add to foodsExperiment with other seasoningsUse salt substitutes with caution
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CalciumThe most abundant mineral in your body99% is stored in the bonesKnown for bone health
How much do you need?Males 19-50 years old: 1,000 mg / dayFemales 19-50 years old: 1,000 mg / day
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Calcium & FoodsDairy products, fortified juices, sardines
FoodCalciumYogurt, plain (low-fat)Yogurt, flavored (low-fat)1 cup - 415 mg1 cup 345 mgMilk, skimMilk, 1-2%1 cup 302 mg1 cup 300 mgIce cream cup 88 mgBroccoli, cooked cup 68 mgSalmon, canned3 oz 165 mgFortified orange juice8 oz 300 mg
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IronIron deficiency is the most widespread vitamin or mineral deficiency in the world.70% of your bodys iron is in your hemoglobin
Too little iron = too little oxygen
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Iron & FoodsHeme iron:Found in animal productsRed meats, liver, poultry and eggsNon-heme iron:Found in plant productsBeans, nuts, seeds, dried fruits, fortified breads and cereals
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Iron supplementsCheck with your doctor first.High risk groups:Strict vegetariansThose who do not eat a balanced dietThose who are over 60Smokers and those who regularly drink alcoholChronic dietersThose who suffer from food allergies, intolerances
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WaterEssential for lifeIt is possible to live without food than without water.Water makes up about 45-75% of your body weight
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Why is water important?Aids with transportMechanical functionsHelps to break substances downHelps to maintain body temperature/pH
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How much water do you need?Adequate intake:For men: 125 oz / dayFor women: 91 oz / day
Ideally 80% of water should coming from drinking fluids.20% of water intake should come from food