Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to...

37

Click here to load reader

Transcript of Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to...

Page 1: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Water, Vitamins & Water, Vitamins & MineralsMinerals

Page 2: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

VitaminsVitaminsCertain vitamins and minerals

are needed for the body to function.◦13 vitamins◦22 minerals

Two types of vitamins◦Water-soluble◦Fat-soluble

Page 3: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 4: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 5: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 6: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Too little vitamin AToo little vitamin AMay cause night blindnessLowered immune system

Page 7: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 8: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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+

Page 9: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 10: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Vitamin D DeficiencyVitamin D DeficiencyMay lead to osteomalacia and/or

osteoporosis

Page 11: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Getting vitamin DGetting vitamin DSun exposure for 10 minutes a

dayFoods:

◦Fortified milk◦Tuna◦Salmon◦May need a supplement

Check with doctor first though

Page 12: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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.

Page 13: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 14: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 15: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 16: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 17: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 18: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 19: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 20: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 21: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Pantothenic Acid and Pantothenic Acid and BiotinBiotinHelp with metabolism and

formation of some hormonesDeficiencies are rareFoods:

◦Almost any food, plant-based or animal-based

Page 22: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 23: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 24: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

SodiumSodiumWhat does sodium do for you?

◦Helps maintain fluid balance◦Helps transmit nerve impulses◦Influences contraction and relaxation

of muscles

Page 25: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Sodium & HealthSodium & HealthToo much sodium

◦Causes high blood pressure◦May lead to fluid retention

Page 26: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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.

Page 27: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Where are you getting Where are you getting sodium?sodium?

www.mayoclinic.com

Page 28: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Sodium & FoodSodium & FoodOn food labels:

◦Monosodium glutamate (MSG)◦Baking soda◦Baking powder◦Disodium phosphate◦Sodium alginate◦Sodium nitrate or nitrite

Page 29: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 30: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 31: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 32: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 33: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 34: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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

Page 35: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

WaterWaterEssential for life

◦It is possible to live without food than without water.

Water makes up about 45-75% of your body weight

Page 36: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

Why is water important?Why is water important?Aids with transportMechanical functionsHelps to break substances downHelps to maintain body

temperature/pH

Page 37: Water, Vitamins & Minerals. Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins.

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