NUTRITION

Vitamins, Minerals & Water

VITAMINS

Vitamins

Are compounds that help regulate many vital

body processes including;

Digestion, absorption, and metabolism of other

nutrients.

2 Types: Water or Fat soluble

Water- Dissolve in water, and pass easily into the

blood during digestion. (figure 5.1)

Ex: Vitamins C, B1, B2, Niacin, B6, B12, Folic Acid

Fat- Absorbed, stored and transported in fat (Fig 5.

2)

Ex: Vitamins A, D, E, and K

VITAMINS

Vitamins are carbon-containing nutrients

that are needed in small amounts to

maintain health and allow growth.

Fat-soluble vitamins dissolve in fat. As a

result, they can be stored in fat tissue and

remain in the body for a long time.

Water-soluble vitamins dissolve in water.

They are not stored in the body very well.

Vitamins

Function: Aid in absorbing and using the nutrients.

Each vitamin has one or more specific functions in the

body.

Food Sources: Varies with the specific vitamins -

a variety of foods is necessary

Recommended Percentage in Diet: Adequate

intake indicated by the RDA

Fat-soluble

Stay stored in your body for awhile (fat tissues and liver) — some stay for a few days, some for up to 6months

Vitamin A - Eyesight. helps you grow properly and aids in healthy skin.

Vitamin D - Strong bones and strong teeth. helps your body absorb the amount of calcium it needs.

Vitamin E - Maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. Important for the formation of red blood cells.

Vitamin K - Helps clot blood

Fat-Soluble Vitamins

Water Soluble Dissolve in water and are not stored in the body

Must be in your diet everyday

Can be affected by cooking methods, lost in water they were cooked in

Vitamin C keeping body tissues, such as gums and muscles in good

shape, helps a cut heal, helps your body resist infection.

EX: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit

Vitamin B More than one B vitamin. (B1, B2, B6, B12, etc. )

Helps make energy and set it free when your body needs it. Involved in making red blood cells, which carry oxygen throughout your body.

Ex: whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas

Water Soluble Vitamins

Vitamin Supplements If you eat 1200-1500 calorie diet

Most likely get adequate supply of vitamins

Extra vitamins do not increase strength/endurance,

energy, build muscles, or enhance athletic performance

Those who may need a vitamin supplement:

Dieters who take in less than 1,200 calories

People with food allergies who cannot eat certain foods

Vegetarians who do not eat animal foods

Heavy smokers or heavy drinkers

Taking vitamin supplements cannot

compensate for a diet that is deficient in

nutrients.

MINERALS

Minerals

Substances that they body cannot manufacture but

are needed to form healthy bones and teeth.

Ex: Calcium, Phosphorus, Magnesium, Iron

Minerals

Minerals are chemical elements that are essential in

small amounts to maintain good health.

Nutrient deficiency is the state of not having enough of a

nutrient to maintain good health.

Most of us eat more sodium than is healthy.

Most teens do not eat enough calcium. Calcium is found

in green, leafy vegetables and in calcium-fortified foods.

Iron-deficiency is a worldwide problem that causes

anemia. Red meats are rich in iron.

MineralsFunction: Important in activating

numerous reactions within the body

Food Sources: Varies with the

specific minerals - a variety of foods is

necessary

Recommended Percentage in

Diet: Adequate intake indicated by

the RDA

Balance is important; too much of one

mineral can offset functioning of

another

Minerals

Microminerals

Needed in larger quantities (100 milligrams a day)Ex: Sodium, potassium, chloride, calcium,

phosphorus, and magnesium

Trace minerals

14 other minerals

Needed in small amounts (few micrograms a day)

Minerals

Examples of minerals

Potassium – regulated balance of fluids, ability for muscles to contract

Iron - assists in red blood cell formation

Calcium- maintains strong bones and teeth

Sodium- helps maintain a proper fluid balance in our blood tissues (sodium and chloride)

Potassium Rich Foods

Baked potato with skin ----------------844mg

Florid avocado ---------------------------742mg

Dried figs ----------------------------------666mg

Raisins -------------------------------------563mg

Cantaloupe --------------------------------494mg

Orange juice ------------------------------474mg

Banana -------------------------------------451mg

Spinach -------------------------------------419mg

WATER

Water

Vital to our everyday body function

Lubricates your joins and mucous membranes

Drink 8 cups a day

Some beverages (caffeine, juice) cause us to lose

some of the water through increased urination.

Some fruits and vegetables contain water

Water

About 60 percent of your body is water.

Water is essential for almost every function that keeps

you alive.

To be healthy, you should take in at least 2.5 quarts of

water each day (about 8 glasses). This makes up for

water lost through excretion and evaporation.

Mild dehydration can interfere with mental and physical

performance.

Severe dehydration can have very serious

consequences, including death.

WaterFunction: Provides a medium within the cells

in which the chemical reaction of the cells takes

place; helps regulate body temperature, digest

food, excretion, glandular secretion, formation of

blood plasma

Food Sources: Beverages and liquids in

food

Recommended Percentage in Diet: 2 to

3 quarts daily

ORGANS