Download Micronutrients - School Nutrition and Fitness

Micronutrients
Phytochemicals
What are Micronutrients?
Vitamins - complex structures that
help regulate many functions in
your body
Minerals – parts of many cells &
enzymes, and can trigger reactions
A Closer Look at Vitamins
Two kinds:
 Fat soluble – dissolves in fat
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vitamin A – eyes, cells, protects
Vitamin D – helps bones
Vitamin E – antioxidant
Vitamin K – helps clotting, helps
make protein
A Closer Look at Vitamins
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Water soluble
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vitamin C
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helps produce connective tissue
repairs
helps absorb iron
protects from bruising
keeps gums healthy
helps heal cuts
protects from infection
A Closer Look at Vitamins
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B vitamins – helps our bodies
produce energy
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B1-thiamin
B2-riboflavin
B3-niacin
B6-pyridoxine
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pantothenic acid
Biotin
folic acid
B12
A Closer Look at Minerals
Minerals – a small amount of essential
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nutrients (4% of body weight) needed to:
Regulate body processes
Give our bodies structure
Help trigger or regulate processes
A Closer Look at Minerals
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Calcium
Phosphorus
Magnesium
Chloride
Potassium
Chromium
Cobalt
Copper
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Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Sodium
Zinc
Key Nutrients for Teens?
Let’s highlight four key nutrients:
 Calcium
 Vitamin D
 Folic Acid
 Calcium
Calcium & Vitamin D
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Role in the body
Status of U.S. teens
Good food sources
Calcium/Vitamin D
link
Options for those
with lactose
intolerance
Calcium’s Role
in the Body
Structural component of bones
and teeth
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Aids in muscle contraction
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Aids in blood clotting
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Transmission of nervous system
messages
Hello!!
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U.S. Teens and
Calcium Consumption
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9 out of 10 girls are not
meeting calcium
requirements
7 out of 10 boys are not
meeting calcium
requirements
Younger children (ages
6-11) 2/3 not meeting
calcium requirements
Why be concerned about calcium
intake during teen years?
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Other than infancy, this is most rapid
growth period
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15-20% of adult height is acquired
50-80% of adult weight
Approximately 45% of total skeletal
mass is acquired
Why be concerned about calcium
intake during teen years?
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Without proper nutrients, the
optimal growth opportunity is lost
Dire long term health
consequences can result
Weight Bearing Exercise
and Bone Health
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Weight bearing exercise an
important factor in bone health
Running, walking, weight-lifting add
to the strength of bones
Drink your milk and keep moving!
How much calcium should
a teen get?
The recommendation
for calcium intake for
children and young
adults, ages 9-18 is
1,300 mg of calcium
per day
Good Food Sources of Calcium
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Milk and milk
products
Dark, leafy green
veggies
Some fish and
shellfish
Tofu
The Calcium/Vitamin D Link
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Need vitamin D for absorption of
calcium
Most milk products are “fortified” with
vitamin D
Exposure to sunlight is good source of
vitamin D
Calcium
Vitamin D
Lactose Intolerance
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Very common
problem,
especially among
certain ethnic
groups
Decreased
production of
enzyme lactase
Getting Calcium Despite
Lactose Intolerance
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Look for lactose
reduced/lactose free
milk and dairy
products
Add lactase enzyme
to fluid milk
Take lactase
supplement
Consume small
quantities of lactose
foods
Iron
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Iron’s role in the body
Iron deficiency
U.S. teens and iron
consumption
Iron rich foods
Complementary foods
Iron supplementation
Iron Rich Foods
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Lean Meats
Shellfish
Sardines
Spinach
Enriched and Whole
Grain Foods
Iron’s Roles in the Body
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Component of hemoglobin
Part of an immune system
enzyme
Helps vitamin A function
well
Helps produce collagen
Symptoms of Iron Deficiency
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Rapid fatigue
Shortness of breath
Dizziness
Severe - anemia
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headaches
insomnia
feeling cold
pallor
U.S. Teens and Iron
Deficiency
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25% of teenaged girls are
iron deficient
Many teenage boys also have
iron poor diets
Diagnosis made via blood test
Easily reversible by
consuming iron rich diet
Recommended Iron Intake
Teen Girls:
Teen Boys:
15 mg/day
10-12 mg/day
The Best Iron Absorption
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Combine iron rich foods with foods that
enhance absorption, such as:
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vitamin C rich foods
eat heme iron source along with non-heme
source
Choose to eat foods that lower iron
absorption later:
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coffee, tea
high fiber foods
Folic Acid
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The roles of folic acid in the body
How much folic acid does a teen
need?
Good food sources of folic acid
Roles of Folic Acid Humans
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A cell building B vitamin
Helps to produce DNA and RNA
Known to play a role in reducing birth
defects
May have role in protecting against
heart disease
Works with vitamin B12 in forming
hemoglobin in red blood cells
Folic Acid Recommended
for Teens
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400 mcg folic acid per day
This recommendation is largely based
upon reduction of birth defects
association with folic acid.
Current recommendations are the same
for both genders.
Good Food Sources of
Folic Acid
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Orange Juice
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Leafy vegetables
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Fortified Grain
Products
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Legumes
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cereals
pastas
breads
flour
General Guidelines
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Eat a variety of foods
Choose a diet low in fat,
saturated fat, and
cholesterol
Choose a diet moderate in
sugars
Chose a diet moderate in
salt and sodium