Foods i vitamins and minerals

Intro to Vitamins, Minerals & Water What is the main function of vitamins and minerals? To regulate body functions What foods are a lot of the vitamins and minerals we need found in? Fruits and Vegetables Because different fruits and vegetables have different vitamins and minerals, how can we ensure that we get all the different vitamins and minerals that we need? Eat a variety of fruits and vegetables Which vegetables have the most vitamins and minerals? Red, Orange and Dark Greens What does water for our body? A B C D Carries water soluble vitamins Regulates body temperature Carries waste products out Prevents dehydration How much water should we drink every day? At least cups a day (or 64 fl oz.) *Water is the MOST important nutrient our body needs! *If you’re thirsty, you’re already dehydrated! Vocabulary Deficiency: Not enough of something (shortage) Toxicity: Too much of something (can become toxic/poisonous) Water Soluble: Dissolves in water Fat Soluble: Dissolves in fat Macro: Large / Big amount Micro or Trace: Small / Tiny amount Electrolyte: Minerals that help maintain fluid balance in the body VITAMINS VITAMIN A (Fat Soluble) FUNCTION -Vision FOOD SOURCES -Milk is fortified with it -Liver -Nerves -Cantaloupe -Growth -Sweet Potatoes -Yellow fruits and vegetables FOOD SOURCES VITAMIN FUNCTION D -Helps body absorb calcium and phosphorus -Milk is fortified with it -Helps strengthen bones -(Sunlight!) (Fat Soluble) -Milk Products DEFICIENCIES TOXICITIES -Blindness -Stunted Growth -Impaired immune system -Loss of appetite -Blurred vision -Abdominal pain -Hair loss -Joint pain DEFICIENCIES TOXICITIES -Rickets (bowed legs) -Bones become too weak to support body weight -Most toxic of all vitamins! -Appetite loss -Nausea & vomiting -Kidney damage Rickets VITAMIN E FUNCTION FOOD SOURCES -Maintains cell membranes -Fruits and Veggies -Vegetable oils -Fortified grains and cereals -Nuts & seeds FUNCTION FOOD SOURCES (Fat Soluble) VITAMIN K (Fat Soluble) -Helps blood clot normally -Dark green leafy vegetables -Liver DEFICIENCIES TOXICITIES -Nerve deterioration -Can cause anemia in pre-mature babies -Brain hemorrhages -Stroke -Headaches -Muscle weakness -Nausea DEFICIENCIES TOXICITIES -Breakage of red blood cells which causes skin to -Hemorrhaging turn yellow(called jaundice in infants-can lead to brain damage) Jaundice Bilirubin is produced by the breakdown of red blood cells Normally bilirubin passes through the liver Jaundice occurs when bilirubin builds up faster than a newborn's liver can break it down and pass it from the body Phototherapy is a treatment with a special light that helps rid the body of the bilirubin by altering it or making it easier for the liver to get rid of it VITAMIN C FUNCTION -Maintains connective tissues -Protects body (Water Soluble) against infection Ascorbic Acid VITAMIN B1 FUNCTION FOOD SOURCES -Citrus fruits -Orange juice -Strawberries FOOD SOURCES -COENZYME! -Milk -Used for energy metabolism -Bran DEFICIENCIES TOXICITIES -Scurvy (spots on the skin and bleeding gums) -Breakdown of collagen -Kidney stones -Interferes with actions of Vitamin E DEFICIENCIES TOXICITIES -Beriberi (Swelling in -Whole grains legs, sore muscles, Thiamine -Nerve function -Poultry stiffness and -Fish weakness) (Water Soluble) -Helps digestive -Dried Beans system -None Scurvy Swollen and Bleeding Gums Spots on Skin VITAMIN B2 FUNCTION -COENZYME! -Promotes growth -Used for energy (Water Soluble) metabolism Riboflavin VITAMIN FUNCTION FOOD SOURCES -Milk -Yogurt -Cheese -Green leafy vegetables FOOD SOURCES DEFICIENCIES TOXICITIES -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth DEFICIENCIES TOXICITIES -COENZYME! -Milk -Eggs -Maintains nervous -Pellagra -Meat, fish, system poultry (Skin disorder) Niacin -Used for -Whole grains -Dermatitis energy (Water Soluble) metabolism -Enriched grains B3 -None -Diarrhea -Heartburn -Nausea -Ulcers Pellagra VITAMIN Folate Folic Acid or Folicin FUNCTION -Makes new cells FOOD SOURCES -Leafy green vegetables -Legumes -Seeds (Water Soluble) VITAMIN B6 Pyriodoxine (Water Soluble) FUNCTION FOOD SOURCES -Helps make -Green leafy red blood cells vegetables -Good for overall health -Animal protein DEFICIENCIES TOXICITIES -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Masks B12 deficiency DEFICIENCIES TOXICITIES -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory Spina Bifida The spinal cord begins to develop within the first 28 days of pregnancy Since folate makes new cells, it is vital that the mother’s body already has a supply of folate in her system to prevent this tragic condition VITAMIN B12 Cobalamin FUNCTION -Helps make new cells -Maintains (Water Soluble) nerves and cells FOOD SOURCES -Whole grains -Animal foods DEFICIENCIES TOXICITIES -Insomnia -Fatigue -Poor nerve funcion -Water retention MINERALS MINERAL Calcium FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES -Maintains strength of bones and teeth -Milk -Milk & dairy products -Dark green leafy vegetables -Osteoporosis -Kidney stones FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES (Macro) MINERAL Phosphorus -Helps build (Macro) body cells -Dairy products -Works with calcium -Grain products -Meat -Osteoporosis -Can prevent calcium from working Osteoporosis MINERAL Magnesium (Macro) MINERAL Iron (Trace) FUNCTION -Helps build bones FOOD SOURCES -Dark green leafy vegetables -Helps nerves and muscles work normally -Whole grain products -Regulates body temperature FUNCTION FOOD SOURCES -Helps carry oxygen to the -Red meat blood -Dark green leafy -Helps cells vegetables use oxygen DEFICIENCIES TOXICITIES -Diarrhea -Heart disease -Lack of Coordination -Heart spasms -Confusion -Coma DEFICIENCIES TOXICITIES -Anemia -Paleness -Heart disease -Weakness -Elevated LDLs MINERAL Zinc (Trace) MINERAL Fluorine (Trace) FUNCTION FOOD SOURCES -Helps body make proteins -Meat -Heal wounds -Liver -Affects sense of taste and smell -Fish FUNCTION -Helps strengthen teeth and prevent cavities -Dairy products FOOD SOURCES -Fluoridated water -Toothpaste DEFICIENCIES TOXICITIES -Stunted growth -Rash -Hair Loss -Low copper absorption DEFICIENCIES TOXICITIES -Tooth decay -Staining of teeth during development MINERAL Copper FUNCTION -Helps iron make red blood cells FOOD SOURCES -Whole grain products DEFICIENCIES TOXICITIES -Weak bones -Weak blood vessels (Trace) MINERAL Iodine (Trace) FUNCTION -Helps body use energy FOOD SOURCES -Iodized salt -Vomiting -Nervous system disorders DEFICIENCIES TOXICITIES -Goiter -Saltwater fish (Swelling of the thyroid -Some dairy gland in the products neck) -Thyroid gland stops working Goiters MINERAL Sodium FUNCTION -Maintains fluid balance in the body FOOD SOURCES -Salt -Packaged foods DEFICIENCIES TOXICITIES -Muscle cramps -High blood pressure (Electrolyte) MINERAL Chloride (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD SOURCES -Salt DEFICIENCIES TOXICITIES -Can cause convulsions in -High blood pressure infants MINERAL Potassium (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD DEFICIENCIES TOXICITIES SOURCES -Fruits, especially -Irregular bananas and heart beat oranges -Slowing of the -Meat, poultry -Loss of heart beat appetite and fish -Muscle -Dry beans cramps -Dairy products [...]... health -Animal protein DEFICIENCIES TOXICITIES -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Masks B12 deficiency DEFICIENCIES TOXICITIES -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory Spina Bifida The spinal cord begins to develop within the first 28 days of pregnancy Since folate makes new cells, it is vital that... folate in her system to prevent this tragic condition VITAMIN B12 Cobalamin FUNCTION -Helps make new cells -Maintains (Water Soluble) nerves and cells FOOD SOURCES -Whole grains -Animal foods DEFICIENCIES TOXICITIES -Insomnia -Fatigue -Poor nerve funcion -Water retention MINERALS MINERAL Calcium FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES -Maintains strength of bones and teeth -Milk -Milk & dairy products... -Packaged foods DEFICIENCIES TOXICITIES -Muscle cramps -High blood pressure (Electrolyte) MINERAL Chloride (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD SOURCES -Salt DEFICIENCIES TOXICITIES -Can cause convulsions in -High blood pressure infants MINERAL Potassium (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD DEFICIENCIES TOXICITIES SOURCES -Fruits, especially -Irregular... -Whole grain products DEFICIENCIES TOXICITIES -Weak bones -Weak blood vessels (Trace) MINERAL Iodine (Trace) FUNCTION -Helps body use energy FOOD SOURCES -Iodized salt -Vomiting -Nervous system disorders DEFICIENCIES TOXICITIES -Goiter -Saltwater fish (Swelling of the thyroid -Some dairy gland in the products neck) -Thyroid gland stops working Goiters MINERAL Sodium FUNCTION -Maintains fluid balance in the... Swollen and Bleeding Gums Spots on Skin VITAMIN B2 FUNCTION -COENZYME! -Promotes growth -Used for energy (Water Soluble) metabolism Riboflavin VITAMIN FUNCTION FOOD SOURCES -Milk -Yogurt -Cheese -Green leafy vegetables FOOD SOURCES DEFICIENCIES TOXICITIES -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth DEFICIENCIES TOXICITIES -COENZYME! -Milk -Eggs -Maintains nervous... body make proteins -Meat -Heal wounds -Liver -Affects sense of taste and smell -Fish FUNCTION -Helps strengthen teeth and prevent cavities -Dairy products FOOD SOURCES -Fluoridated water -Toothpaste DEFICIENCIES TOXICITIES -Stunted growth -Rash -Hair Loss -Low copper absorption DEFICIENCIES TOXICITIES -Tooth decay -Staining of teeth during development MINERAL Copper FUNCTION -Helps iron make red blood... -Whole grain products -Regulates body temperature FUNCTION FOOD SOURCES -Helps carry oxygen to the -Red meat blood -Dark green leafy -Helps cells vegetables use oxygen DEFICIENCIES TOXICITIES -Diarrhea -Heart disease -Lack of Coordination -Heart spasms -Confusion -Coma DEFICIENCIES TOXICITIES -Anemia -Paleness -Heart disease -Weakness -Elevated LDLs MINERAL Zinc (Trace) MINERAL Fluorine (Trace) FUNCTION... vegetables -Osteoporosis -Kidney stones FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES (Macro) MINERAL Phosphorus -Helps build (Macro) body cells -Dairy products -Works with calcium -Grain products -Meat -Osteoporosis -Can prevent calcium from working Osteoporosis MINERAL Magnesium (Macro) MINERAL Iron (Trace) FUNCTION -Helps build bones FOOD SOURCES -Dark green leafy vegetables -Helps nerves and muscles work... nervous -Pellagra -Meat, fish, system poultry (Skin disorder) Niacin -Used for -Whole grains -Dermatitis energy (Water Soluble) metabolism -Enriched grains B3 -None -Diarrhea -Heartburn -Nausea -Ulcers Pellagra VITAMIN Folate Folic Acid or Folicin FUNCTION -Makes new cells FOOD SOURCES -Leafy green vegetables -Legumes -Seeds (Water Soluble) VITAMIN B6 Pyriodoxine (Water Soluble) FUNCTION FOOD SOURCES -Helps... Potassium (Electrolyte) FUNCTION -Maintains fluid balance in the body FOOD DEFICIENCIES TOXICITIES SOURCES -Fruits, especially -Irregular bananas and heart beat oranges -Slowing of the -Meat, poultry -Loss of heart beat appetite and fish -Muscle -Dry beans cramps -Dairy products