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
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