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Vitamins and minerals

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Vitamins and minerals •  The main function of

vitamins and minerals is to regulate body functions

•  The foods that contain the most vitamins and minerals are fruits and vegetables, except Vit. B. (it comes from grains.)

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Vitamins and minerals •  Eating a variety of fruit and vegetables

ensures that we get all the vitamins and minerals we need.

•  Red, green, and orange vegetables have the most vitamins and minerals-the deeper the color the better the source.

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Types of vitamins •  There are two types of vitamins, Fat

Soluble and Water Soluble. •  Fat Soluble vitamins are carried and

soluble in fat. The fat soluble vitamins are A, D, E, and K.

•  Water soluble vitamins are carried and soluble in water. They water soluble vitamins are B complex and C

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Types of minerals •  Macro: We need in large amounts •  Trace: We need in small amounts •  The two biggest mineral deficiencies in

the U.S. are calcium and iron.

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Calcium •  Builds and strengthens bones and teeth •  Found in milk products, almonds and

broccoli •  If we don’t get enough, it can cause osteoporosis.

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Iron •  Helps blood cells carry oxygen •  Found in red meats and dark green

vegetables. •  If we don’t get enough, it causes anemia.

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On a Food Label… •  Vitamins and

minerals are listed If they are present.

•  If there is more than 10% it is a good source.

•  If there is more than 20% it is an excellent source.

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Water

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Functions •  Carries water soluble vitamins •  Regulates body temperature •  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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Causes of Dehydration •  Your body may lose too much fluids from:

– Vomiting or diarrhea – Urinating – Sweating – Fever

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Symptoms of Dehydration

•  Not So Serious Symptoms –  Dry or sticky mouth or

lips –  Thirsty –  Tiredness –  Headaches

(sometimes)

•  Serious Symptoms –  Low or no urine output –  Not producing tears –  Sunken eyes or

fontanels –  Lethargic/Comatose