Micronutrients Phytochemicals What are Micronutrients Vitamins complex structures

Micronutrients Phytochemicals

What are Micronutrients? Vitamins - complex structures that help regulate many functions in your body Minerals – parts of many cells & enzymes, and can trigger reactions

A Closer Look at Vitamins Two kinds: n Fat soluble – dissolves in fat n n vitamin A – eyes, cells, protects Vitamin D – helps bones Vitamin E – antioxidant Vitamin K – helps clotting, helps make protein

A Closer Look at Vitamins n Water soluble n vitamin C n n n n helps produce connective tissue repairs helps absorb iron protects from bruising keeps gums healthy helps heal cuts protects from infection

A Closer Look at Vitamins n B vitamins – helps our bodies produce energy n n B 1 -thiamin B 2 -riboflavin B 3 -niacin B 6 -pyridoxine n n pantothenic acid Biotin folic acid B 12

A Closer Look at Minerals – a small amount of essential n nutrients (4% of body weight) needed to: Regulate body processes Give our bodies structure Help trigger or regulate processes

A Closer Look at Minerals n n n n Calcium Phosphorus Magnesium Chloride Potassium Chromium Cobalt Copper n n n n Fluoride Iodine Iron Manganese Molybdenum Selenium Sodium Zinc

Key Nutrients for Teens? Let’s highlight four key nutrients: n Calcium n Vitamin D n Folic Acid n Calcium

Calcium & Vitamin D n n n Role in the body Status of U. S. teens Good food sources Calcium/Vitamin D link Options for those with lactose intolerance

Calcium’s Role in the Body Structural component of bones and teeth n Aids in muscle contraction n Aids in blood clotting n Transmission of nervous system messages Hello!! n

U. S. Teens and Calcium Consumption n 9 out of 10 girls are not meeting calcium requirements 7 out of 10 boys are not meeting calcium requirements Younger children (ages 6 -11) 2/3 not meeting calcium requirements

Why be concerned about calcium intake during teen years? n Other than infancy, this is most rapid growth period n n n 15 -20% of adult height is acquired 50 -80% of adult weight Approximately 45% of total skeletal mass is acquired

Why be concerned about calcium intake during teen years? n n Without proper nutrients, the optimal growth opportunity is lost Dire long term health consequences can result

Weight Bearing Exercise and Bone Health n n n Weight bearing exercise an important factor in bone health Running, walking, weight-lifting add to the strength of bones Drink your milk and keep moving!

How much calcium should a teen get? The recommendation for calcium intake for children and young adults, ages 9 -18 is 1, 300 mg of calcium per day

Good Food Sources of Calcium n n Milk and milk products Dark, leafy green veggies Some fish and shellfish Tofu

The Calcium/Vitamin D Link n n n Need vitamin D for absorption of calcium Most milk products are “fortified” with vitamin D Exposure to sunlight is good source of vitamin D Calcium Vitamin D

Lactose Intolerance n n Very common problem, especially among certain ethnic groups Decreased production of enzyme lactase

Getting Calcium Despite Lactose Intolerance n n Look for lactose reduced/lactose free milk and dairy products Add lactase enzyme to fluid milk Take lactase supplement Consume small quantities of lactose foods

Iron n n n Iron’s role in the body Iron deficiency U. S. teens and iron consumption Iron rich foods Complementary foods Iron supplementation

Iron Rich Foods n n n Lean Meats Shellfish Sardines Spinach Enriched and Whole Grain Foods

Iron’s Roles in the Body n n Component of hemoglobin Part of an immune system enzyme Helps vitamin A function well Helps produce collagen

Symptoms of Iron Deficiency n n Rapid fatigue Shortness of breath Dizziness Severe - anemia n n headaches insomnia feeling cold pallor

U. S. Teens and Iron Deficiency n n 25% of teenaged girls are iron deficient Many teenage boys also have iron poor diets Diagnosis made via blood test Easily reversible by consuming iron rich diet

Recommended Iron Intake Teen Girls: Teen Boys: 15 mg/day 10 -12 mg/day

The Best Iron Absorption n Combine iron rich foods with foods that enhance absorption, such as: n n n vitamin C rich foods eat heme iron source along with non-heme source Choose to eat foods that lower iron absorption later: n n coffee, tea high fiber foods

Folic Acid n n n The roles of folic acid in the body How much folic acid does a teen need? Good food sources of folic acid

Roles of Folic Acid Humans n n n A cell building B vitamin Helps to produce DNA and RNA Known to play a role in reducing birth defects May have role in protecting against heart disease Works with vitamin B 12 in forming hemoglobin in red blood cells

Folic Acid Recommended f Teens n n n 400 mcg folic acid per day This recommendation is largely based upon reduction of birth defects association with folic acid. Current recommendations are the same for both genders.

Good Food Sources of Folic Acid n Orange Juice n Leafy vegetables n Fortified Grain Products n n n Legumes n n cereals pastas breads flour

General Guidelines n n Eat a variety of foods Choose a diet low in fat, saturated fat, and cholesterol Choose a diet moderate in sugars Chose a diet moderate in salt and sodium