Vitamins Minerals Water Myth As part of a

Vitamins, Minerals, & Water Myth: As part of a healthy diet, people need to take dietary supplements

FACT l A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs

Vitamins l Vitamins: nutrients that are made by living things, are required in small amounts, and that assist many chemical reactions l Vitamins help the body with various processes, including the use of other nutrients

Two Classes of Vitamins Fat-soluble vitamins Water-soluble vitamins l Dissolve in fatty materials l Examples: vitamin A, D, E, & K l Found in foods such as, vegetable oils, liver, eggs, & vegetables l Can be stored in the body l Dissolve in water l Examples: vitamin C & all of the B vitamins l Found in fruits, vegetables, & other sources l Cannot be stored by the body. You need to eat them everyday.

Fat-Soluble Vitamins Good Sources Main Functions A Liver; eggs; cheese, milk; yellow, orange, and dark green vegetables & fruit Maintains healthy skin, bones, teeth, & hair. Aids in vision in dim light D Milk; eggs; liver; exposure of skin to sunlight Maintains bones and teeth; helps in the use of calcium and phosphorus E Margarine; vegetable oils; wheat germ; whole grains; legumes; green vegetables Aids in maintenance of red blood cells, vitamin A, and fats K Green, leafy vegetables; potatoes; liver Aids in blood clotting

Water-Soluble Vitamins Vitamin Good Sources Main Functions B 1 (Thiamin) Port products; liver, whole grain; legumes Aids in carbohydrate use and nervous system function B 2 ( Riboflavin) Milk; eggs; meat; whole grains; dark green vegs. Aids in metabolism of carbs, proteins, fats B 3 ( Niacin) Poultry; meat; fish; nuts Aids in metabolism B 6 (Pyridoxine) Meat; fish; poultry; fish; whole grain; vegetables Aids in metabolism of carbs, proteins, & fats B 12 (Cobalamin) Meat; fish; poultry; eggs; grains Maintains healthy nervous system and red blood cells Pantothenic acid Organ meats; poultry; fish; eggs; grains Aids in metabolism C ( Ascorbic acid) Citrus fruits; green vegetables; melons; Aids in bone, teeth, & sin formation; resistance to

Antioxidants l Some vitamins are called antioxidants, they help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer l Examples: vitamin C & E l Found in citrus fruits, strawberries, broccoli, tomatoes, potatoes (vitamin C) l Found in vegetable oils, whole grains, seeds, nuts, & peanut butter

Minerals l Minerals: nutrients that occur naturally in rocks and soils, your body requires only small amounts l There are 24 different minerals that have been shown to be essential for good health l You need 7 minerals in significant amounts, & trace amounts of others

Minerals 7 significant minerals Other minerals l l l Calcium Sodium Potassium Magnesium Phosphorus Chlorine sulfur Iron Fluorine Iodine Copper zinc

Minerals Calcium Sodium l Helps in blood clotting & functions of the nervous system l Essential formation & maintenance of bones and teeth l Lack of calcium can lead to osteoporosis l Also known as salt l Aids in heart function & water balance

Minerals iron Potassium l Necessary for healthy red blood cells l Not enough iron can lead to anemia, which may cause people to be weak or tired l Maintains water balance l Helps reduce blood pressure

Minerals Mineral Good Sources Main Functions Calcium Milk, dark greens, vegetables, tofu; legumes Helps build & maintain bones and teeth; nerve and muscle function; blood clotting Phosphorus Meat; eggs; poultry; fish; legumes; milk Helps build & maintain bones and teeth; energy metabolism Magnesium Leafy green vegetables; Helps build bones and legumes; nuts; whole-grain protein; energy food metabolism; muscle contraction Sodium Table salt; processed food; Helps maintain water soy sauce balance; nerve function Chlorine Table salt; processed food; Helps maintain water soy sauce balance; digestion Potassium Vegetables; fruits; meat; poultry; fish Helps maintain water balance & make protein; functions of heart and

Minerals Mineral Good sources Main functions Sulfur Milk, meat; poultry; fish; legumes; nuts Forms part of some amino acids and B vitamins Iodine Seafood; iodized salt Helps in metabolism as part of thyroid hormone Selenium Seafoods; meats; organ meats Helps break down harmful substances Iron Red meats; seafood; legumes; vegetables; dried fruits Part of red blood cells; helps in energy metabolism Zinc Meats; poultry; seafood; milk; whole-grain foods Part of many substances that help carry out body processes Fluorine Fish; fluoridated water Helps form strong teeth and bones

Water l 65 % of your body weight is water l Nearly all of the body’s chemical reactions, including those that produce energy and bulild new tissues, take place in a water solution

Water & Homeostasis l Homeostasis: the process of maintaining a steady state inside your body l Water regulates body temperature l Water contains electrolytes which regulate many processes in your cells