Download VITAMINS

VITAMINS&MINERALS
VITAMINS
• Organic compounds that help regulate many vital
body processes, including the digestion, absorption,
and metabolism of other nutrients.
• Formation and maintenance of healthy cells and
tissues
• Considered micronutrients(smaller amounts)
• They do not provide energy
• Water soluble (B&C)
• Fat soluble (A,D,E,K)
FAT SOLUBLE
• Vitamin A-strengthens your bones and tooth enamel.
Required for ability of eyes to adjust to changes in light.
Protects color vision. Foods: dairy,carrots, beef, green
vegetables
• Vitamin D-regulates blood calcium levels. Maintains
bone health. Only vitamin that can be manufactured in
your body by the sun. Foods: dairy, beef.
• Vitamin E-protects against red blood cell destruction.
Enhances immune function. Protects cell membranes.
Foods: Most foods
• Vitamin K-assists in blood coagulation and bone
metabolism. Foods: broccoli, eggs, spinach, liver.
WATER SOLUBLE
• Vitamin B-Helps with the production of red blood
cells. It also helps in maintaining body tissue, and
keeps skin healthy.
• B12-required for a healthy nervous system.
• B6-assists in synthesis of blood cells.
• Foods: All foods , green leafy vegetables, meat,fish.
• Vitamin C- helps boost immune system, and
enhances absorption of other vitamins and
minerals. Foods: mainly citrus fruits.
• Megadosing-toxic reaction if you take in 10x more
vitamins or minerals than the required amount
needed.
• Most vitamins are found in the normal foods you eat
everyday and it is not necessary to take
supplements if you have a well balanced diet.
MINERALS
• Inorganic substances that cannot be
manufactured in the body.
• They help regulate many vital body processes and
help build tissue.
• Major minerals: 100mg/day- sodium, potassium,
phosphorus, chloride,calcium, magnesium, sulfur
• Minor minerals:less than 100 mg/day-selenium,
fluoride, iodine, chromium,
manganese,iron,zinc,copper
MAJOR MINERALS
• Sodium –1 tsp./day or 2000mg contributes to fluid
balance. Transmission of nerve impulses, and
muscle contraction.
• Too Much: hypertension, may decrease bone
density.
• Not Enough: musclecramps,headaches,
dizziness,fatigue,nauseau.
• Food sources: found naturally in most foods, also in
processed foods.
• Potassium: helps maintain body fluids,transmission
of nerve impulses,muscle contraction.
• Too much: hyperkalemia-can alter normal heart
rhythm, and contribute to kidney failure.
• Food sources: most fresh fruits and vegetables
• Chloride: helps maintain body fluid, helps kill
bacteria in foods, and assist in transmission of nerve
impulses.
• Food sources: most foods
• Phosphorus: helps with fluid balance,bone
formation, provides energy for our bodies. It is very
rare to get too much.
• Food sources: dairy, legumes
• Calcium: helps maintain bone strength,
transmission of nerve impulses, helps with muscle
contraction.
• Food sources: dairy, green leafy vegetables
TRACE MINERALS
• Iron: component of hemoglobin in blood cells.
Hemoglobin in your blood carries oxygen
throughout your body.
• Lack of iron: anemia
• Zinc: helps with immune system function, growth
and sexual maturation, gene regulation
• Food sources: meat,fish,poultry
ASSIGNMENT
• Pick one vitamin and one mineral
and tell me the importance of
having each one in your diet.
Include the foods you get it from,
what happens if you take in too
much and/or too little.