Chapter 8 Vitamins and Minerals WHAT DO A

Chapter 8 Vitamins and Minerals! WHAT DO A THERMOSTAT, A GAS PEDAL, AND A VITAMIN HAVE IN COMMON?

They all start and regulate body functions and how the body uses its energy sources

What are vitamins? Complex substances that regulate body processes Coenzymes (partners) with enzymes in reactions No calories, thus no energy

Categories: � � � Fat-soluble Dissolve in fat Can be stored Water-soluble Dissolve in water Carried in bloodstream, not stored A, D, E, K C and B-complex vitamins A and D excess can be harmful E and K usually not Excess amounts may cause extra work on kidneys

Some people believe that if small doses of vitamins are good for you, more is better. The vitamins ingested by an individual regulate fixed reactions that take place in fixed times. Too few vitamins keep the body from operating at full capacity. Too many may be damaging to your health

Folic Acid � Folic Acid (Folate or Folacin) has appeared much in recent medical research. It plays a role in the formation of red blood cells, aids in cell growth and division, and helps with protein metabolism. It is vital that women of childbearing age get enough folic acid (especially in the first month of a pregnancy) to prevent neural tube defects in their unborn child. Because Folic Acid helps clear the blood of excess homocysteine, an amino acid that has been linked with heart attacks, it may reduce the risk of heart attacks. Fortified breakfast cereals, liver, asparagus, spinach, and legumes are good sources of Folic Acid.

Antioxidants: � Antioxidants because of their possible link to cancer prevention. While studies have conflicting results, it is wise to look at antioxidants in the battle over disease and toward optimal health. “Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances. Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. ” (National Cancer Institute Fact Sheet)

Vitamins are found in nearly all the foods listed on My. Pyramid. They do not supply energy as carbohydrates, fats and proteins do, but they are essential because they regulate the body chemistry and body functions. � Vitamins cannot be produced by our bodies. They must be ingested (eaten in our food). Vitamins assist the body in using food by bringing about biochemical reactions so life can be maintained. Science is still learning about many of the functions of vitamins. Vitamins are divided into two groups: �

Fat Soluble: Fat-soluble vitamins are transported through the body by being absorbed and stored in fat

Vitamin A: � � � vital to good vision prevents night blindness severe deficiency causes blindness necessary for healthy skin, hair growth keeps mucous membranes healthy Food sources: › › › Liver Fish oil Eggs Fortified milk or other foods Red, yellow, orange, and dark green veggies (carotenoids)

VITAMIN D found in foods and obtained from the sun � helps bones use the mineral calcium to build strong bones � prevents rickets � Sources: � › › › Sunlight (10 – 15 mins 2 x a week) Salmon with bones Milk Orange juice (fortified) Fortified cereals

VITAMIN E helps breakdown polyunsaturated fats antioxidant, protecting blood cell membranes from overexposure to oxygen � No proof in role in aging or prevention in preventing cancer or heart disease � Sources: � � › › › Vegetable oils Foods made from oil (salad dressing, margarine) Nuts Seeds Wheat germ Green, leafy veggies

VITAMIN K essential for clotting of blood found in foods and manufactured by Vitamin K producing bacteria in the small intestines Sources: › Body can produce on its own (from bacteria in intestines) › Green, leafy veggies › Some fruits, other veggies, and nuts

WATER SOLUBLE Water-soluble vitamins are dissolved in water and transported through the body.

VITAMIN C most famous vitamin (also called ascorbic acid) � helps form collagen or body cement � helps in growth and repair of body tissue and blood vessels � prevents scurvy � can be decreased by cigarette smoking, stressful injuries and oral contraceptives � excessive doses can cause kidney stones and break down red blood cells �

VITAMIN B COMPLEX � B 1 – Thiamine: › energy metabolism, nerve function, & muscle control �Whole grains, pork and liver � B 2 – Riboflavin: › involved in use of fat, protein and carbohydrates �Liver, yogurt and milk, eggs green leafy veggies � Niacin: › energy metabolism, maintain healthy nervous system and skin �Foods high in protein, fortified grains

� B 6: › normal immune and nervous system �Chicken, fish, pork, liver, and whole grains � B 12: › producing antibodies, helps folacin function, maintenance of nerve tissue �Meat, fish, poultry, eggs, milk, � Folacin: › synthesize DNA › cell division

Vitamin C › Heals cuts and wounds › Protects from infection, boosts immunity › Antioxidant Functions: › Helps produce collagen (connective tissue in bones, muscles, etc) › Keeps capillary walls, blood vessels firm › Helps body absorb iron and folate › Healthy gums Sources › Citrus fruits › Other fruits, veggies

What are minerals Regulate body processes Give structure to things in the body No calories (energy) Cannot be destroyed by heat

Categories of minerals Major minerals › › Calcium Phosphorus Magnesium Electrolytes (sodium, chloride, potassium Trace minerals › › › › Chromium Copper Flouride Iodine Iron Manganese Selenium Zinc

Calcium Bone building Muscle contraction Heart rate Nerve function Helps blood clot

Phosphorus Generates energy Regulate energy metabolism Component of bones, teeth Part of DNA, RNA (cell growth, repair) Almost all foods, especially protein-rich foods, contain phosphorus

Magnesium Part of 300 enzymes (regulates body functions) Maintains cells in nerves, muscles Component of bones Best sources are legumes, nuts, and whole grains

Electrolytes � Chloride: › Fluid balance › Digestion of food, transmits nerve impulses � Potassium › Maintains blood pressure › Nerve impulses and muscle contraction � Sodium › Fluid balance › Muscles relax, transmit nerve impulses › Regulates blood pressure

Sources: › Salt (sodium chloride) › Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)

Iron Part of hemoglobin, carries oxygen Brain development Healthy immune system Sources: › › Animals (heme) vs. plants (non-heme) Better absorbed from heme Consume vitamin C with non-heme Fortified cereals, beans, eggs, etc.

� � � � � � Demonstrate nutrition and wellness practices that enhance individual and family well-being. 2. 4 Demonstrate teamwork and leadership skills in family, school, workplace, and community. Core Family and Consumer Sciences Concepts What do I do about DEVELOPING SELF-CONCEPT? Checklist: __x__ wellness __x__ nutrition/food choices What do I do about RELATING TO OTHERS? Checklist: __x__ communication skills __x__ assertiveness __x__ conflict management PURPOSE "Nutrient bodies" is a hands-on activity that gets middle school students involved in learning nutrients. Don’t lecture to them and have them leave your classroom thinking nutrition is a boring subject. Assign "nutrient bodies". Have them do the research and be creative. It’s a lot more fun plus they have to work as a team. OBJECTIVES Students shall: utilize reference materials (such as a textbook) to find information. state the names of at least 12 nutrients. list one function of each of the 12 nutrients. name at least one food supplying each of the 12 nutrients. cooperatively make group decisions. display their information in a creative manner.

� � � � SUPPLIES Large rolls of paper, markers, glue, tape, construction paper, scissors. Suggest students attach items such as candy wrappers, paper cups, band-aids, tissues, milk cartons, etc. if desired. METHOD 1. Explain to students the purpose of the assignment is to help them learn about nutrients. Have them read the nutrient chapter in their textbook prior to starting on their nutrient body. 2. Allow 2 ½ - 3 days for planning and executing the project. 3. Divide the class into groups of 2 -3 people each. 4. Show an example of a nutrient body if you have one from prior years. Require students to plan ahead by taking a sheet of paper and sketching a nutrient body. They are required to find at least 12 different nutrient names, the function of each and a food that supplies each nutrient. Encourage students to relate each nutrient to a body part if possible. (For example, vitamin A helps eyesight, so they could write that information next to the eyes. ) Tell students they must meet the nutrition requirements for their grade. Artwork is extra credit but can add to the overall attractiveness. 5. Remind students that nutrient bodies must be socially acceptable, no nudity. You could require that nutrient bodies comply with the school dress code. 6. Once their notes are complete, have each group tear off a large sheet of paper. Have one student in each group lay down on the paper to be traced by the others. Remind them to be careful not to mark on clothing if drawing with a marker. Tell them not to be too concerned if the shape seems odd. Funny shapes such as skinny arms or legs and big feet just happen and can give character to the project. 7. Circulate around the room. Give suggestions if necessary. Remind students to be sure to get the nutrition information on their project so they don’t fall in the trap of working so hard on the artwork, they fail to write in the nutrition information. Have students cut out their nutrient body shape. Hang bodies in the school hallways. It is easier to grade them when they are hanging on the wall.