Intro to Vitamins Minerals Water 1 What is

Intro to Vitamins, Minerals & Water 1. What is the main function of vitamins and minerals? To regulate body functions 2. What foods are a lot of the vitamins and minerals we need found in? Fruits and Vegetables 3. Because different fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need? Eat a variety of fruits and vegetables

Vocabulary 1. Deficiency: Not enough of something (shortage) 2. Toxicity: Too much of something (can become toxic/poisonous) 3. Water Soluble: Dissolves in water 4. Fat Soluble: Dissolves in fat 5. Macro: Large / Big amount 6. Micro or Trace: Small / Tiny amount 7. Electrolyte: Minerals that help maintain fluid balance in the body

VITAMINS

VITAMIN A (Fat Soluble) FUNCTION -Vision FOOD SOURCES -Milk is fortified with it -Liver -Nerves -Cantaloupe -Growth -Sweet Potatoes -Yellow fruits and vegetables FOOD SOURCES VITAMIN FUNCTION D -Helps body absorb calcium and phosphorus -Milk is fortified with it -Helps strengthen bones -(Sunlight!) (Fat Soluble) -Milk Products DEFICIENCIES TOXICITIES -Blindness -Stunted Growth -Impaired immune system -Loss of appetite -Blurred vision -Abdominal pain -Hair loss -Joint pain DEFICIENCIES TOXICITIES -Rickets (bowed legs) -Bones become too weak to support body weight -Most toxic of all vitamins! -Appetite loss -Nausea & vomiting -Kidney damage

Rickets

4. Which vegetables have the most vitamins and minerals? Red, Orange and Dark Greens 5. What does water do for our body? A. B. C. D. Carries water soluble vitamins Regulates body temperature Carries waste products out Prevents dehydration 6. How much water should we drink every day? At least 8 cups a day (or 64 fl. oz. ) *Water is the MOST important nutrient our body needs! *If you’re thirsty, you’re already dehydrated!

VITAMIN E FUNCTION FOOD SOURCES -Maintains cell membranes -Fruits and Veggies -Vegetable oils -Fortified grains and cereals -Nuts & seeds FUNCTION FOOD SOURCES (Fat Soluble) VITAMIN K (Fat Soluble) -Helps blood clot normally -Dark green leafy vegetables -Liver DEFICIENCIES TOXICITIES -Nerve deterioration -Can cause anemia in pre-mature babies -Brain hemorrhages -Stroke -Headaches -Muscle weakness -Nausea DEFICIENCIES TOXICITIES -Breakage of red blood cells which causes skin to turn -Hemorrhaging yellow(called jaundice in infants-can lead to brain damage)

Jaundice Bilirubin is produced by the breakdown of red blood cells. Normally bilirubin passes through the liver. Jaundice occurs when bilirubin builds up faster than a newborn's liver can break it down and pass it from the body. Phototherapy is a treatment with a special light that helps rid the body of the bilirubin by altering it or making it easier for the liver to get rid of it.

VITAMIN C FUNCTION -Maintains connective tissues -Protects body (Water Soluble) against infection Ascorbic Acid VITAMIN B 1 FUNCTION FOOD SOURCES -Citrus fruits -Orange juice -Strawberries FOOD SOURCES -COENZYME! -Milk -Used for energy metabolism -Bran DEFICIENCIES TOXICITIES -Scurvy (spots on the skin and bleeding gums) -Breakdown of collagen -Kidney stones -Interferes with actions of Vitamin E DEFICIENCIES TOXICITIES -Beriberi in -Whole grains (Swelling legs, sore muscles, Thiamine -Nerve function -Poultry stiffness and (Water Soluble) -Helps digestive -Fish weakness) system -Dried Beans -None

Scurvy Swollen and Bleeding Gums Spots on Skin

VITAMIN B 2 FUNCTION -COENZYME! -Promotes growth -Used for energy (Water Soluble) metabolism Riboflavin VITAMIN FUNCTION FOOD SOURCES -Milk -Yogurt -Cheese -Green leafy vegetables FOOD SOURCES DEFICIENCIES TOXICITIES -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth DEFICIENCIES TOXICITIES -COENZYME! -Milk -Eggs -Maintains nervous -Meat, fish, -Pellagra system poultry (Skin disorder) Niacin -Used for -Whole grains -Dermatitis (Water Soluble) energy -Enriched metabolism grains B 3 -None -Diarrhea -Heartburn -Nausea -Ulcers

Pellagra

VITAMIN Folate Folic Acid or Folicin FUNCTION -Makes new cells FOOD SOURCES -Leafy green vegetables -Legumes -Seeds (Water Soluble) VITAMIN B 6 Pyriodoxine (Water Soluble) FUNCTION FOOD SOURCES -Helps make -Green leafy red blood cells vegetables -Good for overall health -Animal protein DEFICIENCIES TOXICITIES -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Masks B 12 deficiency DEFICIENCIES TOXICITIES -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory

Spina Bifida The spinal cord begins to develop within the first 28 days of pregnancy. Since folate makes new cells, it is vital that the mother’s body already has a supply of folate in her system to prevent this tragic condition.

VITAMIN B 12 Cobalamin FUNCTION -Helps make new cells -Maintains (Water Soluble) nerves and cells FOOD SOURCES -Whole grains -Animal foods DEFICIENCIES TOXICITIES -Insomnia -Fatigue -Poor nerve funcion -Water retention

MINERALS

MINERAL Calcium FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES -Maintains strength of bones and teeth -Milk & dairy products -Dark green leafy vegetables -Osteoporosis -Kidney stones FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES (Macro) MINERAL Phosphorus -Helps build (Macro) body cells -Dairy products -Works with calcium -Meat -Grain products -Osteoporosis -Can prevent calcium from working

Osteoporosis

MINERAL Magnesium FUNCTION -Helps build bones -Helps nerves and muscles work normally (Macro) -Regulates body temperature MINERAL FUNCTION Iron (Trace) FOOD SOURCES -Dark green leafy vegetables -Whole grain products DEFICIENCIES TOXICITIES -Diarrhea -Heart disease -Heart spasms -Lack of Coordination -Confusion -Coma FOOD SOURCES -Helps carry oxygen to the -Red meat blood -Dark green leafy -Helps cells vegetables use oxygen DEFICIENCIES TOXICITIES -Anemia -Paleness -Heart disease -Weakness -Elevated LDLs

MINERAL Zinc (Trace) MINERAL Fluorine (Trace) FUNCTION FOOD SOURCES -Helps body make proteins -Meat -Heal wounds -Liver -Affects sense of taste and smell -Fish FUNCTION -Helps strengthen teeth and prevent cavities -Dairy products FOOD SOURCES -Fluoridated water -Toothpaste DEFICIENCIES TOXICITIES -Stunted growth -Rash -Hair Loss -Low copper absorption DEFICIENCIES TOXICITIES -Tooth decay -Staining of teeth during development

MINERAL Copper FUNCTION -Helps iron make red blood cells FOOD SOURCES -Whole grain products DEFICIENCIES TOXICITIES -Weak bones -Weak blood vessels (Trace) MINERAL Iodine (Trace) FUNCTION -Helps body use energy FOOD SOURCES -Iodized salt -Vomiting -Nervous system disorders DEFICIENCIES TOXICITIES -Goiter -Saltwater fish (Swelling of the -Thyroid gland thyroid gland in stops working -Some dairy the neck) products

Goiters

MINERAL Sodium FUNCTION -Maintains fluid balance in the body FOOD SOURCES -Salt -Packaged foods DEFICIENCIES TOXICITIES -Muscle cramps -High blood pressure (Electrolyte) MINERAL Chloride (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD SOURCES -Salt DEFICIENCIES TOXICITIES -Can cause convulsions in -High blood pressure infants

MINERAL Potassium (Electrolyte) FUNCTION FOOD SOURCES -Maintains fluid balance in the body -Fruits, especially bananas and oranges -Meat, poultry and fish -Dry beans -Dairy products DEFICIENCIES TOXICITIES -Irregular heart beat -Loss of appetite -Muscle cramps -Slowing of the heart beat