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Vitamins, Minerals, & Water

Vitamins, Minerals, & Water. Guide to Good Food, Chapter 2 – Nutritional Needs. Vitamins, minerals, and water. These are the micronutrients Your body does not use them for energy Your body does use the other three nutrients for energy Carbs Proteins Fats . Vitamins - intro.

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Vitamins, Minerals, & Water

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  1. Vitamins, Minerals, & Water Guide to Good Food, Chapter 2 – Nutritional Needs

  2. Vitamins, minerals, and water • These are the micronutrients • Your body does not use them for energy • Your body does use the other three nutrients for energy • Carbs • Proteins • Fats

  3. Vitamins - intro • Vitamins are complex organic substances • How were they discovered? • ..\..\..\..\Downloads\Vitamins.asf • You need them in small amounts for normal growth, maintenance, and reproduction • Eat a nutritious, well-rounded diet to get all the vitamins you need

  4. Vitamins – 2 types • There are two types of vitamins • Water soluble • Dissolve in water • Body does not store them – in fact excess water soluble vitamins are carried out in your urine • Fat soluble • Dissolve in fats • Carried by the fats in foods and can be stored in your body’s fat • Stores can build up in the body and may reach dangerous levels

  5. Fat–soluble vitamins • Vitamin D – bones • Vitamin A – eyes, bones, teeth, skin • Vitamin E – antioxidant (more on that later) – prevents cell damage • Vitamin K – clots the blood

  6. Water-soluble vitamins • Vitamin C – wound healing, fights infections • B-complex vitamins • B1, B2, B3 (Thiamine, Riboflavin, Niacin) – B complex vitamins that work together • B6 – nervous system • B12 – only in animal products - growth • B9 (Folate) – important to pregnant women • Pantothenic acid – energy use • Biotin – breakdown of nutrients

  7. Minerals - Intro • Carbs, fats, and proteins, and water make up about 96% of your body weight • Minerals make up the other 4% • They are inorganic substances that become part of your bones, soft tissues, and body fluids • Help to regulate body processes • 21 minerals for good health

  8. Types of minerals • There are two types of minerals • Major or Macrominerals • Needed in larger amounts, 100 mg or more per day • Minor or Microminerals • Needed in smaller amounts, less than 100 mg per day • Both are equally as important to your body!

  9. Major Minerals • Calcium • Phosphorus • Magnesium • The electrolytes • Sodium • Potassium • Chlorine

  10. Calcium • Highest amount in body • Bones and teeth • Needed to prevent osteoporosis = weak bones

  11. Electrolytes • Sodium, potassium, chlorine • Balance fluids • Prevent dehydration • Too much sodium can cause high blood pressure or hypertension

  12. What other foods are high in sodium (salt)?

  13. Trace minerals (trace elements) • Iron • Zinc • Iodine • Flourine

  14. Iron • Combines with protein in the blood to form hemoglobin, which carries oxygen throughout the body • Iron deficiency anemia can result if you don’t get enough iron • Not just in meat!

  15. Review • ..\..\..\..\Downloads\Vitamins_and_Minerals.asf

  16. Do you need a vitamin or mineral supplement? • Most health professionals agree that it is not necessary if you eat a well-balanced diet • In fact, if you get too much of one mineral or vitamin, it could lead to a toxicity, or poisoning (especially with the fat-soluble vitamins because they are stored and not flushed out of your body) • Those with deficiencies may need a supplement • E.G., iron supplement if you are anemic • Calcium supplement if you are allergic to dairy

  17. Water • ..\..\..\..\Downloads\Standard_Deviants_School_Human_Nutrition__Water.wmv • Must have water to function • Can live more than a month without food, but can live only a few days without water!

  18. Functions of water • 50-75% of your body is water • Found inside and outside all your cells • Aids proper digestion and cell growth and maintenance • Aids chemical reactions • Lubricates the joints • Helps regulate body temperature

  19. Water intake and excretion • Your body takes the water it needs from the liquids you drink and the food you eat • 54% of your water intake comes from liquids • 46% from food • Your body excretes most of the water you consume through the kidneys as urine • The rest is through the skin, lungs, and feces

  20. Water requirements • Easy way to find your daily water needs • Divide your body weight in pounds by 2 • 150 lbs / 2 = 75 • That’s how many ounces of water you need per day • How many ounces are in one cup?

  21. Water needs, cont. • Thirst is the first symptom of water loss • If you don’t quench your need for fluid, you may start to • Get a dry mouth • Get weak or dizzy • Have an increased pulse • Flushed skin or fever • Some people need more water • Athletes • Hot climates • Those who are ill (diarrhea, vomiting, and perspiration deplete body fluids)

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