Download Vitamins, Minerals, and Water* Oh My!

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.