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Vitamins AND MINERALS

FUNCTION AND SOURCES •  All vitamins and minerals have different

functions in the body

•  Basically they regulate all body functions.

•  They are most commonly found in fruits and vegetables. Some are found in grains, meats, and dairy as well.

•  Eating a balanced diet will ensure we get all of our vitamins and minerals we need.

VITAMINS

Types and Functions

• Water soluble-Vitamin B Complex and C • B Complex contains 8 B Vitamins

• Fat Soluble-Vitamins A, D, E, and K

Minerals

Types of Minerals

• Macro-needed in the body in large amounts (like calcium)

• Trace-needed in the body in small amounts (like iron)

• The amount needed in the body does not determine importance!

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Mineral Need to Knows:

• Minerals cannot be made by the body.

• Calcium (osteoporosis) and iron (anemia)deficiencies are the most common deficiencies in the United States.

• Scientists are still studying the effects of minerals on our bodies.

• There are about 60 minerals that make up about 4 percent of our bodies.

Calcium

• Function: helps build strong bones and teeth

• Sources: milk/milk products, broccoli

• Prevents: Osteoporosis

–  Bones gradually lose their

– minerals, causing them to

become weak and frail.

Iron

• Function: carries oxygen in the body through red blood cells

• Sources: Animal products, enriched breads and cereals, dark leafy greens

• Prevents: Anemia

– Low red blood cell formation

(cells won’t get enough oxygen)

causes fatigue

Electrolytes

• Minerals that also help with: –  fluid balance

– maintain your heartbeat

– Muscle and nerve actions

• Easily become imbalanced in cases of dehydration, illness, and diarrhea

• Some Electrolytes in our bodies: sodium and potassium

Water

Functions

• Carries Vitamins B & C (water soluble)

• Regulates body temperature through perspiration

• Carries waste products out

• Prevents dehydration

• MVP of all the nutrients!!! Your body is made up of 66% of water!! YOU NEED at least 8 cups to function!

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Dehydration

• Occurs from lack of water

• Thirst is an indicator of dehydration

• Drink water and other fluids frequently-don’t wait to be thirsty.

• Drink water instead of sugary drinks or soda

Symptoms of Dehydration

• Dry or sticky mouth or lips

• THIRST!

• Headaches, fatigue, etc.

• Urine color-should be a pale yellow color. Darker color is an indication of dehydration.