Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to...
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Transcript of Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to...
Water, Vitamins & Water, Vitamins & MineralsMinerals
VitaminsVitaminsCertain vitamins and minerals
are needed for the body to function.◦13 vitamins◦22 minerals
Two types of vitamins◦Water-soluble◦Fat-soluble
Fat-Soluble vitaminsFat-Soluble vitaminsVitamin A, D, E and K
Excess is stored in the liver and in body fat◦It is possible to build up to a toxic
level
Vitamin A (Retinol)Vitamin A (Retinol)Beta-carotene is converted into
vitamin A
Vitamin A:◦Promotes good vision◦Promotes healthy skin◦Helps with growth and maintenance of
bones, teeth, and cell structure
RDA: 900 micrograms for males; 700 micrograms for females
Too much vitamin AToo 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
Too little vitamin AToo little vitamin AMay cause night blindnessLowered immune system
Foods rich in vitamin AFoods rich in vitamin A
Foods ◦ Only animal
products Liver Eggs Milk, butter and
cheese
Carotenoids◦ Orange/Yellow
fruits and vegetables Cantaloupes,
carrots, sweet potatoes, winter squash
◦ Leafy green vegetables Spinach, broccoli
Vitamin D – “The Sunshine Vitamin D – “The Sunshine Vitamin”Vitamin”Essential for building and
maintaining bones and teethResponsible for absorption and
utilization of calciumOther health benefits:
◦May boost immune system◦May also help decrease certain
cancersRDA: 5 micrograms until age 50
10 micrograms / day until 70; 15 mcg 70+
Too little vitamin DToo little vitamin DVitamin D deficiency has been in
the news a lot lately.Deficiency may occur from:
◦Inadequate diet Vegetarianism, lactose intolerance, milk
allergy
◦Body unable to absorb needed vitamin D
◦Limited exposure to sunlight
Vitamin D DeficiencyVitamin D DeficiencyMay lead to osteomalacia and/or
osteoporosis
Getting vitamin DGetting vitamin DSun exposure for 10 minutes a
dayFoods:
◦Fortified milk◦Tuna◦Salmon◦May need a supplement
Check with doctor first though
Vitamin EVitamin EImportant to red blood cells,
muscles and other tissuesDeficiency is rareToxicity is rare
◦But Vitamin E acts as a blood thinnerFoods:
◦Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.
Vitamin KVitamin KImportant for blood clotting
◦Also has a role for bone healthMostly made in the intestinesFoods:
◦Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage
Water-Soluble VitaminsWater-Soluble VitaminsVitamins Bs and CEight B vitamins:
◦Thiamin (B-1)◦Riboflavin (B-2)◦Niacin (B-3)◦Pyridoxine (B-4)◦Cobalamin (B-12)◦Folic acid◦Pantothenic acid◦Biotin
Thiamin or B-1Thiamin 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
Riboflavin or B-2Riboflavin 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
Niacin or B-3Niacin or B-3Also involved with energy productionAlso helps with skin, nerves and
digestive systemDeficiency:
◦Rare but causes: diarrhea, dermatitis, dementia and death
Foods:◦Meat, poultry, liver, eggs, brown rice,
baked potatoes, fish, milk, and whole-grain foods
Pyridoxine or B-6Pyridoxine 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
Cobalamin or B-12Cobalamin or B-12Helps with nervous system, red
blood cells and DNA synthesisDeficiency:
◦Nervous system disorders and pernicious anemia
Foods:◦Only found in animal products
Meat, fish, poultry, eggs, milk products and clams
Folic acid (Folacin, Folate)Folic acid (Folacin, Folate)Key role in red blood cell
formation and cell divisionDeficiency:
◦Anemia, digestive disorders
Foods:◦Leafy, dark green vegetables◦Also found in liver, beans, peas,
asparagus, oranges, avocados
Pantothenic Acid and Pantothenic Acid and BiotinBiotinHelp with metabolism and
formation of some hormonesDeficiencies are rareFoods:
◦Almost any food, plant-based or animal-based
Vitamin CVitamin CImportant to bone health, blood
vessel health, cell structure and absorption of iron
Deficiency:◦Rare
Too much vitamin CFoods:
◦Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits
MineralsMinerals22 minerals are needed by the bodyTwo categories:
◦Major Include calcium, chloride, magnesium,
phosphorus, potassium, sodium, and sulfur
◦Trace Include iron, zinc, iodine, selenium, copper,
manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt
SodiumSodiumWhat does sodium do for you?
◦Helps maintain fluid balance◦Helps transmit nerve impulses◦Influences contraction and relaxation
of muscles
Sodium & HealthSodium & HealthToo much sodium
◦Causes high blood pressure◦May lead to fluid retention
Sodium SavvySodium 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.
Where are you getting Where are you getting sodium?sodium?
www.mayoclinic.com
Sodium & FoodSodium & FoodOn food labels:
◦Monosodium glutamate (MSG)◦Baking soda◦Baking powder◦Disodium phosphate◦Sodium alginate◦Sodium nitrate or nitrite
Reducing sodium in your Reducing sodium in your dietdietEat more fresh foodsEat less processed foodsLook for low-sodium productsLimit the salt you add to foodsExperiment with other
seasoningsUse salt substitutes with caution
CalciumCalciumThe most abundant mineral in
your body◦99% is stored in the bones
Known for bone health
How much do you need?◦Males 19-50 years old: 1,000 mg / day◦Females 19-50 years old: 1,000 mg /
day
Calcium & FoodsCalcium & FoodsDairy products, fortified juices,
sardinesFood Calcium
Yogurt, plain (low-fat)Yogurt, flavored (low-
fat)
1 cup - 415 mg1 cup – 345 mg
Milk, skimMilk, 1-2%
1 cup – 302 mg1 cup – 300 mg
Ice cream ½ cup – 88 mg
Broccoli, cooked ½ cup – 68 mg
Salmon, canned 3 oz – 165 mg
Fortified orange juice 8 oz – 300 mg
IronIronIron deficiency is the most
widespread vitamin or mineral deficiency in the world.◦70% of your body’s iron is in your
hemoglobin
◦Too little iron = too little oxygen
Iron & FoodsIron & FoodsHeme iron:
◦Found in animal products Red meats, liver, poultry and eggs
Non-heme iron:◦Found in plant products
Beans, nuts, seeds, dried fruits, fortified breads and cereals
Iron supplementsIron supplementsCheck with your doctor first.High risk groups:
◦Strict vegetarians◦Those who do not eat a balanced
diet◦Those who are over 60◦Smokers and those who regularly
drink alcohol◦Chronic dieters◦Those who suffer from food allergies,
intolerances
WaterWaterEssential for life
◦It is possible to live without food than without water.
Water makes up about 45-75% of your body weight
Why is water important?Why is water important?Aids with transportMechanical functionsHelps to break substances downHelps to maintain body
temperature/pH
How much water do you How much water do you need?need?Adequate intake:
◦For men: 125 oz / day◦For women: 91 oz / day
◦Ideally 80% of water should coming from drinking fluids. 20% of water intake should come from
food