VITAMINS AND MINERALS VITAMINS Function of Vitamins All

VITAMINS AND MINERALS

VITAMINS

Function of Vitamins • All of the following require vitamins to function properly: – Nerves – Muscles – Skin

Types of Vitamins • Fat Soluble Vitamins – Vitamins that are transported through the body by being absorbed and stored in fat. • Water Soluble Vitamins – Vitamins that are dissolved in water and transported through the body.

Types of Vitamins Fat Soluble • Vitamin A • Vitamin D • Vitamin E • Vitamin K Water Soluble • Vitamin C • Folate

Vitamin A • Function – Enhances hair and skin • Prevents – Night blindness • Food Sources – Red, orange and dark green vegetables

Vitamin D • Called the “Sunshine Vitamin” • Function – Manufactured by the body with exposure to sunlight. – Works with the body to build and maintain healthy bones and teeth.

Vitamin D • Prevents – Rickets (softening of the bones) • Food Sources – Added to milk products • Amount can be identified by reading the food labels.

Vitamin E • Function – Protects membranes of white and red blood cells. • Prevents – Neurological problems • Food Sources – Oils (corn, olive, sunflower) – Nuts (almonds, hazelnuts and peanuts)

Vitamin K • Function – Helps blood to clot • Prevents – Hemorrhaging • Food Sources – Dark green vegetables

Vitamin C • Function – Helps to form collagen which holds the cells together and aids in healing. • Prevents – Scurvy (swollen bleeding gums and the opening of previously healed wounds) • Food Sources – Citrus fruits, strawberries, broccoli and tomatoes

Folate • Also known as: – Folic Acid – Folacin

Folate • Prevents – Neural tube birth disorders, such as Spina Bifida – The fetal spinal column doesn’t close completely during the first month of pregnancy. There is nerve damage that causes paralysis of the legs.

Folate • Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant. • Meeting the folate requirements before becoming pregnant is essential for prevention.

Folate • Food Sources – Dark Green Leafy Vegetables – Broccoli – Liver – Legumes – Fortified breakfast cereals

MINERALS

Function of Minerals • Most minerals help build strong bones and teeth. • Others are used to make substances that the body needs. • Minerals are usually needed in tiny amounts, but are critical to good health.

Food Sources of Minerals • Minerals can be found in most foods – Dairy products – Animal products – Fruits – Vegetables

Types of Minerals • Macro Minerals • Trace or Micro Minerals • Electrolytes

Macro Minerals • Define – Needed in great quantities in the body • Types – Calcium

Calcium • One of the most common mineral deficiencies in the United States. • Calcium deficiency causes osteoporosis. • Osteoporosis causes bones to gradually lose their minerals which makes them become weak and frail. • Good sources of calcium are found in dairy products.

Trace or Micro Minerals • Define – Needed in smaller quantities in the body, but are just as essential as macro minerals. • Types – Iron

Iron • The other most common mineral deficiencies in the United States. • Iron deficiency causes anemia, or low red blood cell formation. • Animal products provide excellent sources of iron. • Amount can be identified by reading the food labels.

Electrolytes • Define – Helps maintain the fluid balance in the body – Helps maintain the heartbeat – Helps muscle and nerve action – Can easily become imbalanced in cases of dehydration, illness and diarrhea

Electrolytes • Amounts can be identified by reading the food labels. • Types – Sodium – Potassium

Potassium • Food Sources – Bananas – Potatoes

Sodium • There is so much sodium in the food supply that it is more of a concern to have too much rather than not enough. • Amount can be identified by reading the food labels.

Sodium • If an athlete is trying to replace sodium, then some saltier foods are alright. • Bread and milk contain some sodium and are good for athletes as well.

Summary • Vitamins and minerals are vital for a healthy diet. • Without them, our bodies suffer from many illnesses that can be prevented. • Eating a well balanced diet allows your body to benefit from the variety of vitamins and minerals found in foods.