VITAMINS MINERALS AND WATER VITAMINS AND MINERALS VITAMINS

VITAMINS, MINERALS AND WATER

VITAMINS AND MINERALS • VITAMINS AND MINERALS ARE FOUND IN EVERY CATEGORY OF MYPLATE. • THEY SUPPLY 0 CALORIES PER GRAM, THUS GIVING US LITTLE TO NO ENERGY. • THEY ARE ESSENTIAL TO MAINTAIN BODY FUNCTION. • THEY CANNOT BE PRODUCED BY THE BODY, WHICH MEANS WE MUST INGEST (EAT) THEM, WITH THE EXCEPTION OF VITAMIN D WHICH CAN COME FROM THE SUN. • FAT-SOLUBLE VITAMINS ARE TRANSPORTED THROUGH THE BODY BY BEING ABSORBED BY FAT. WATER-SOLUBLE VITAMINS ARE DISSOLVED IN WATER FOR TRANSPORTATION THROUGH THE BODY.

• MINERALS ARE USED MOSTLY FOR BODY STRUCTURE. THERE ARE LOTS, BUT THEY ONLY MAKE UP ABOUT 4% OF OUR BODIES. • THERE ARE 2 GROUPS OF MINERALS: MACRO-MINERALS MEANING WE NEED A LOT AND MICRO-MINERALS MEANING WE NEED VERY FEW. • ELECTROLYTES CARRY A SMALL ELECTRICAL CHARGE TO KEEP FLUIDS IN BALANCE IN OUR BODIES. • WE CAN EASILY LOSE ELECTROLYTES FROM SWEAT AND SICKNESS LIKE DIARRHEA. • MINERAL DEFICIENCIES ARE THE MOST COMMON IN THE USA. • TO KNOW HOW MUCH WE ARE GETTING, WE CAN LOOK AT FOOD LABELS FOR THE DV%

VITAMINS NAME FUNCTION SOURCE TYPE Vitamin A Preventing night blindness Red, orange, and dark green veggies FAT soluble Good hair, skin, and helps night vision, Vitamin C Prevents scurvy Citrus fruits; oranges Water soluble lemons, limes Protects against infections, and helps with scarring. Folic Acid *Folate Prevents Spina Bifida (birth defect) and helps cell division Cereals and Grains Water soluble

VITAMINS NAME FUNCTION SOURCES TYPE Vitamin D Prevents rickets Sun, dairy products FAT soluble Veggies, oils and nuts FAT soluble Dark green veggies FAT soluble Forms bones and teeth Vitamin E Prevents scars Breaks down fat Vitamin K Prevents hemorrhaging Helps blood clot

MACRO-MINERALS NAME FUNCTION SOURCE Type Calcium Prevents osteoporosis Milk, Dairy, Broccoli MACRO mineral (need a lot of it) Dairy Products MACRO mineral (need a lot of it) Builds bones and teeth Phosphorus Helps with bone structures

ELECTROLYTES NAME FUNCTION SOURCES Sodium Prevents headaches Salt Maintains fluid balance in bodies Electrolyte Potassium Prevents heart failure and cramping Regulates heart beat and fluids Electrolyte Potatoes and bananas Type

MICRO-MINERALS NAME FUNCTION SOURCES Type Iron Prevents irondeficiency anemia Red meats, beans, dark leafy greens Micro-mineral (you don’t need a lot) Water (if fortified) and toothpaste Micro-mineral (you don’t need a lot) Carries oxygen to red blood cells Fluoride Prevents tooth decay and loss Keeps teeth strong

WATER • WATER IS THE MOST CRITICAL NUTRIENT FOR SUSTAINING LIFE • IT TAKES US WEEKS TO STARVE BUT ONLY A FEW DAYS TO DEHYDRATE. • OUR BODIES ARE MADE UP OF 60% WATER. • THIRST IS A SIGN OF DEHYDRATION, OR LACK OF WATER. • WE SHOULD DRINK 8 CUPS OR 64 FL OZ. OF WATER EACH DAY • YOU SHOULD DRINK 8 -20 OZ. BEFORE A WORKOUT AND REPLACE WITH 16 -24 OZ. AFTER. • IF YOU HAVE A HEAVY WORK OUT, YOU SHOULD ADD ELECTROLYTES TO BALANCE FLUIDS. • MOVES NUTRIENTS THROUGH THE DIGESTIVE TRACT, • REMOVES WASTE WITH FIBER • CARRIES WATER SOLUBLE VITAMINS (B, C) • ACTS AS A DILUTER SO WE DON’T GET TOXICITY • HEAT REGULATOR