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

CALCIUMCALCIUMAids in blood clottingCarries messages from the nervous

system to enzymes within the cells.Sources:Milk , eggs, yogurt,

sardine(bones),canned tuna, spinach, cereal grains .

Deficiency :Impaired absorption, loss of teeth and

bone mass, osteoperosis.

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

MAGNESIUMMAGNESIUMNecessary for bone and soft tissue

maintenanceSources :Unrefined foods Vegetables

Deficiency : Spasms, personality changes, large

doses can cause central nervous system depression.

SULPHURSULPHURAssists in the breaking down of

proteins and carbohydrates .

Sources:Poultry, fish , eggs, brocoli,

cauliflower.

Excess urine is excreted in the urinr

POTASSIUMPOTASSIUMPlays an important role in nerve and

muscle function as well as heart function .

It regulates water balance

Sources: Fruits and vegetables

Deficiency: loss of this minneral can occur due to excessive vomitting /diarrhoea

Overdose can lead to cardia arrest .

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

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

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

PHOSPHOROUSPHOSPHOROUSNecessary component for bone

and teeth formation Sources : Milk ,cheese, ice cream,

whole grain cereal ,legumes.

IODINEIODINEProduces the thyroid hormone

that regulates energy metabolism .

Sources : Seafood , iodized salt .Deficiency : goitre

FLOURIDEFLOURIDENatural element found in nearly

all drinking water .Promotes healthy teeth and

strong bones

Sources : Toothpaste , water

ZINCZINCAssists in genetic expressionFormation of bone enzyme

Sources: Dried beans ,shellfish, liver .

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