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Myth As part of a healthy diet, people need to take dietary supplements. Fact A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs. Vitamins What is a vitamin? They are nutrients that are made by living things, that assist many chemical reactions in the body. Fat-Soluble Vitamins These are vitamins that occur in vegetable oils, liver, eggs, and certain vegetables. •Vitamin A •Vitamin D •Vitamin E •Vitamin K Vitamin A •Main Functions: Maintains healthy skin, bones, teeth, and hair. Aids vision in dim light Vitamin D • Main Functions: Maintains bones and teeth. Helps in the use of calcium and phosphorus. Vitamin E • Main Functions: Aids in maintenance of red blood cells, vitamin A, and fats. Vitamin K • Main Functions: Aids in blood clotting. *Made by intestinal bacteria. Water-Soluble Vitamins These are vitamins that are found in fruits, vegetables, and other sources. They cannot be stored by the body, so you should eat foods that supply them everyday. – B6 – B12 –C Vitamin B6 • Main Functions: Aids in metabolism of carbs, proteins, and fats. Vitamin B12 • Main Functions: Maintains healthy nervous system and red blood cells. Vitamin C • Main Functions: Aids in bone, teeth, and skin formation ; resistance to infection; iron uptake. Antioxidants • They help protect healthy cells from the damage caused by the normal aging process. Vitamin C and E are the two most powerful antioxidants. Looking for vitamins… Go through the labels that are on the table or if you have any you may use those. Look for the vitamins listed and write down the food name and the percent of vitamins you get. What other foods do you consume that contain vitamins? Minerals What is a Mineral? They are nutrients that occur naturally in rocks and soil. Minerals • Ones to focus on: – Calcium – Magnesium – Phosphorus – Sodium – Potassium – Chlorine – Sulfur – Iron Calcium, Magnesium, and Phosphorus • Main Functions: Helps maintain bones and teeth Muscle function/contraction Blood clotting Energy metabolism. Sodium and Chlorine • Main Functions: Helps maintain water balance, nerve function, and digestion. Potassium • Main Functions: Helps maintain water balance and make protein; functioning of heart and nervous system. Sulfur • Main Functions: Forms part of some amino acids and B vitamins. Iron • Main Functions: Part of red blood cells. It contains hemoglobin and helps carry oxygen throughout your body. Water • Why drink water? About 65% of your body weight is water. Water it essential for all life processes, including the production of energy. It is the primary component of blood and tissue and it carries dissolved waste products out of the body and helps digest food. •How much water should I drink? Female (ages 14-18 years) need ten 8oz cups of water a day. Male (ages 14-18) need fourteen 8oz cups of water a day. How do I get it? It can in the form of tap water or foods that contain a lot of water, such as fruits and vegetables. Preventing Dehydration • Whenever your body loses a lot of water, you need to be careful and increase your intake of water to prevent dehydration. • You are always losing water through out the day during your daily activities. • You can lose 4 cups of water during every hour of heavy exercise. Dehydration Symptoms Weakness Rapid breathing Weak heartbeat Dark colored urine Dry skin Loss of appetite In Class Activity Get a paper plate and draw out a mineral dense meal that incorporates 8-9 of the minerals discussed in class today. Choose foods that you enjoy and would actually eat. List the minerals you are getting next to the food. Distinguished Proficient Apprentice Novice Student creates a plate Student creates a plate Student creates a plate Student creates a plate with foods that supply with foods that supply with foods that supply with foods that supply 8-9 minerals discussed 5-7 minerals discussed 2-3 minerals discussed 0-1 minerals discussed in class. in class. in class. in class.