Download Vitamins and Minerals

Vitamins & Minerals
21st Century
Summer School
Nutrition Program
2013
What are Vitamins & Minerals
Potassium
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Obtained from foods you eat every day
Vitamins - fat soluble and water soluble
• fat-soluble vitamins — Vtiamins A, D, E, and K
• dissolve in fat and can be stored in your body
• water-soluble vitamins — C and the B-complex
vitamins
• need to dissolve in water before your body can
absorb them
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Minerals - inorganic elements that come from the soil and
water and are absorbed by plants or eaten by animals
• need larger amounts of some minerals- calcium
• trace minerals - need very small amounts
• chromium, copper, iodine, iron, selenium, & zinc
Potassium
Function
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make people's bodies work properly
boost the immune system
support normal growth and development
help cells and organs do their jobs
• For example, you've probably heard that carrots are
good for your eyes. This is because carrots are full of
substances called carotenoids that your body
converts into vitamin A, which helps prevent eye
problems
• Vitamin K, helps blood to clot (so cuts and scrapes
stop bleeding quickly). You'll find vitamin K in green
leafy vegetables, broccoli, and soybeans
Common Concerns
• You do not need a supplement for vitamins and minerals
if your diet includes a wide variety of foods
• But if you're skipping meals, dieting, or if you're
concerned that you're not eating enough items from a
particular category then taking a multivitamin is
recommended.
• Take the amount that is recommended
– you should be careful not to get more than 100% of the recommended
dietary allowance (RDA) for a particular vitamin or mineral. The RDA is
calculated to provide 100% of the dietary needs for 98.6% of the
population. Chances are that's all you need.
• Beware of unproven claims about the benefits of taking
more than recommended amounts of any vitamin or
mineral.
Vitamins
 Vitamins ADE & K
 Vitamin C
 B Compex Vitamins
Vitamin A
• Function
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prevents eye problems
promotes a healthy immune system
essential for the growth and development of cells
keeps skin healthy
• Good food sources
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Milk
Eggs
Liver
fortified cereals
darkly colored orange or green vegetables (such as carrots, sweet
potatoes, pumpkin, and kale)
– orange fruits such as cantaloupe, apricots, peaches, papayas, and
mangos.
• Don't take vitamin A supplements If you're taking
isotretinoin (such as Accutane) for acne or other skin
problems.
Vitamin D
• Function
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Role along with calcium, in bone health
Aids in the absorption of calcium and phosphorus in our bodies
helps bring calcium and phosphorus to our bones and teeth
regulates how much calcium remains in our blood
plays a role in the strength of our immune system
helps regulate cell growth
• If you don’t get enough vitamin D, you may have greater risk for
softening of the bones
• Also known as the "Sunshine Vitamin" because your body converts
sunlight into vitamin D after it hits unprotected skin
• Since vitamin D is naturally present in very few foods, it is added to
many and is also available as a dietary supplement
– oily fish such as tuna and salmon, naturally contain vitamin D
– Most milk and many types of orange juice, yogurt, cheeses, cereals,
breads and soy drinks are fortified with vitamin D
Vitamin E
• Function
– an antioxidant
– helps protect cells from damage
– important for the health of red blood cells
• Food sources
– vegetable oils
– Nuts
– green leafy vegetables
– Avocados
– wheat germ and whole grains
Vitamin K
• Function
– necessary for blood clotting
– may improve bone health by increasing bone mineral
density and reduce fracture rates in people with
osteoporosis
• Food sources
– Leafy green vegetables such as
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kale
spinach
turnip greens
collard greens
Swiss chard
parsley
mustard greens
– Brussel sprouts, broccoli, and romaine lettuce are also rich in
vitamin K.
Vitamin C
(also called ascorbic acid)
• Function
– needed to form collagen, a tissue that helps to hold
cells together
– essential for healthy bones, teeth, gums, and blood
vessels
– helps the body absorb iron, aids in wound healing,
and contributes to brain function
• Food Sources
– citrus fruits, strawberries, kiwi, guava
– peppers, tomatoes, broccoli, and spinach
B-Vitamins and Folate
• B-vitamin group is actually diverse in their makeup and
function
• The most common B-vitamins – B1 or thiamin, B2 or
riboflavin, niacin, B6 or pyridoxine and B12 – are
essential for supporting your body’s metabolism rate
– producing energy and aiding your body in fighting disease and
infection
• Research shows folate (folic acid), another important
component of the B-vitamins
– healthy pregnancy, reducing your risk of serious birth defects of
the spine and brain
• Folate-rich foods include
– enriched bread, cereal, pasta, flour, crackers and rice have been
fortified with folic acid
– many fruits and vegetables, like oranges and avocado, are an
excellent source of this vitamin
Good sources of
B-vitamins & Folate include:
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Vitamin B1 (Thiamin): Pork, green peas and whole-grain and enrichedgrain products like bread, rice, pasta, tortillas and fortified cereals
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Vitamin B2 (Riboflavin): Milk and dairy foods, enriched bread and other
grain products, salmon, chicken, eggs and leafy green vegetables like
spinach
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Niacin: High-protein foods like peanut butter, beans, beef, poultry, fish,
avocado and enriched and fortified grain products
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Vitamin B6 (Pyridoxine): Baked potato, banana, beef, fortified cereals,
whole grains, nuts, beans, pork, chicken and fish
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Vitamin B12: Milk and dairy foods, meat, fish (especially salmon), poultry
and eggs
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Folate: Orange juice, spinach, Romaine lettuce, broccoli, peanuts,
avocado, enriched-grain products and fortified breakfast cereals.
Minerals
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Calcium
Potassium
Phosphorus
Iron
Magnesium
Zinc
Calcium
• Most essential nutrient when it comes to bone health
• Calcium bank account- Bones are living tissue and
constantly in a state of turnover, making calcium
deposits and withdrawals daily
• They need continuing maintenance or they can weaken
and break
• If your diet is low in calcium, your body will take calcium
from your bones to keep blood calcium at normal levels
• Read food labels and select foods that contain 10% or
more of the Daily Value for calcium.
More Tips for Bone Health
• Do some weight-bearing activities daily. The pushing
and pulling muscles do against bones makes them
stronger
• Avoid smoking and excessive alcohol intake
• Choose a calcium supplement if you need it that
contains vitamin D, which will aid in the calcium’s
absorption
• See a registered dietitian for individual assistance and
recommendations
Potassium
Potassium
 Function
 Helps your muscles contract, regulate fluids and
mineral balance in and out of cells, & maintain normal
blood pressure
 Most adults consume ½ of the recommended amount
 Food Sources
 leafy greens
 vine fruits- tomatoes, cucumbers, zucchini, eggplant
and pumpkins
 root vegetables like potatoes and carrots
 beans, dairy foods, meat, poultry, fish and nuts
Foods with high Potassium
content
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1 cup of cooked spinach
A medium baked potato
1 cup of cooked broccoli
1 cup of cantaloupe
A medium tomato
½ cup of strawberries
A medium-size banana
8 ounces of yogurt
8 ounces of low-fat milk
Phosphorus
Potassium
 Function
 helps form healthy bones and teeth
 helps the body make energy
 It is part of every cell membrane, and every cell in the
body needs phosphorus to function normally
 Food Sources
 found in most foods, but the best sources are dairy
foods, meat, and fish
Iron
• Even though iron is widely available in food, many
people still don’t get the amount they need on a daily
basis
• Function
– Carries oxygen in the hemoglobin of red blood cells
throughout your body so cells can produce energy
– Helps remove carbon dioxide
• When levels of iron are low, fatigue, weakness and
difficulty maintaining body temperature often result
• Iron in food exists as two types, heme and nonheme
– Heme Iron- Animal foods such as meat, fish and
poultry
– Non-heme Iron is found in plant foods such as
spinach and beans, but isn't as well absorbed as
heme iron
• You can enhance your iron intake by choosing a
variety of animal and plant foods
• Vitamin C aids in the absorption of iron in plant
foods (especially important for vegetarians)
Magnesium
• An important part of the more than 300 enzymes found
in your body.
– Enzymes are body chemicals that helps regulate many bodily
functions, including the production of energy, body protein and
muscle contractions
– Plays a role in maintaining healthy bones & a healthy heart
• Exists in your body in significant amounts
• The average person needs to consume between 300
and 400 milligrams of magnesium a day
• Foods Sources
– green leafy vegetables
– whole grains, beans and nuts
– fresh fruits
Zinc
Potassium
 Function
 important for normal growth, strong immunity, and
wound healing
 Food Sources
 red meat, poultry, oysters and other seafood
 nuts and dried beans
 milk and other dairy products
 whole grains and fortified breakfast cereals
Fiber
• Helps to keep food moving efficiently through your body
• Found in whole grains, beans and fruits and vegetables
• The recommended daily amount of fiber is 25 grams for
women and 38 grams for men
– You can meet your daily fiber needs with 2 cups of fruits and 2 ½
cups of vegetables every day, along with whole grains and
beans
– Add vegetables to stews and casseroles and add oats to meat
loaf, breads and cookies
– Add fruit to cereal or eat it as a snack and in salads
RED FRUITS/VEGGIES
Lycopene
Benefits:
•Boost Your Memory
•Cancer Prevention
Can you name some
RED FRUITS/VEGGIES?
Sources:
•Watermelon
•Cherries
•Raspberries
•Tomatoes
•Beets
•Radicchio
ORANGE & YELLOW
FRUITS/VEGGIES
Vitamins A & C
Benefits:
•Eyesight
•Boost Immune System
Can you name some
ORANGE & YELLOW
FRUITS/VEGGIES?
Sources:
•Pineapple
•Peach
•Summer Squash
•Yellow Pepper
GREEN
FRUITS/VEGGIES
Benefits:
•Boost Immune System
•Eyesight, Bones, & Teeth
Can you name some
GREEN
FRUITS/VEGGIES?
Sources:
•Kiwi
•Grapes
•Honeydew
•Green, Leafy Veggies
BLUE & PURPLE
FRUITS/VEGGIES
Anthocyanin
Benefits:
•Memory
•Heart Health
Can you name some
BLUE & PURPLE
FRUITS/VEGGIES?
Sources:
•Blueberries
•Grapes
•Purple Carrots
•Purple Cauliflower
WHITE & BROWN
FRUITS/VEGGIES
Quercetin
Benefits:
•Boost Immunity
•Reduce heart disease
Can you name some
WHITE & BROWN
FRUITS/VEGGIES?
Sources:
•Banana
•Pear
•Apple
•Potato
•Cauliflower
•Mushroom