{ MICRONUTRIENTS: Vitamins

 Although needed only in small amounts, micronutrients are still essential for the proper functioning of every system in the body and are vital for good health.  There are 2 class of micronutrients: 1) Vitamins 2) Minerals Micronutrients

 Our bodies are not able to make all of these micronutrients so they must be supplied through the diet.  Different foods contain different levels of vitamins and minerals  It is important that you eat a wide variety of foods from different food groups as well as a variety within each food group. Micronutrients

 Vitamins act as regulators in helping to process other vital nutrients such as carbs, lipids, & proteins  Vitamins are organic compounds.  Vitamins can divided into 2 types: 1) Fat Soluble 2) Water Soluble Vitamins

 Dissolve and are stored in body fat.  Do not have to be consumed everyday.  Take longer for the body to absorb  Can be stored in fat cells and used later  There are 4 Fat Soluble Vitamins :  Vitamin A, D, E and K 1) Fat Soluble Vitamins

Needed For:  General growth & Development  Promotes health of teeth (gums), eyesight & skin Natural Sources:   sweet potatoes, carrots, dark leafy greens, cantaloupe, bell peppers, orange & yellow fruits/vegetables. Vitamin A

Needed for:  strong bones and immune function Natural Sources:  SUNLIGHT, fish, mushrooms, egg yolks Vitamin D

Needed For:   Blood circulation   Acts as an antioxidant, helping to protect cells from the damage caused when our bodies convert the food we eat into energy Natural Sources:   nuts, seeds, avocado, vegetable oils Vitamin E

Need For:  plays important role in blood clotting, also needed for building strong bones and preventing heart disease. Natural Sources:  leafy green vegetables (kale, spinach), brussel sprouts, broccoli Vitamin K

 Dissolve more easily in water and other fluids, including blood & urine.  Enter body easily  Excreted Quickly  Need to be replenished daily  There are 9 water soluble vitamins:  Vitamin C & the eight B Vitamins. 2) Water Soluble Vitamins

Needed for:  a healthy functioning immune system, strengthens blood vessels, skin elasticity, iron Absorption, boosts HDL Natural Sources:  citrus fruits, broccoli, strawberries Vitamin C

Needed for:  Energy production, nervous system health, and proper digestion  Immune functions  Iron Absorption Natural Sources:  Whole grains, fish, potatoes, bananas The B Vitamins

H5lYg H5lYg “How do vitamins work?” - Video

  Explorers in the renaissance found that on ships where they ate salted meat and grain, a huge variety of diseases appeared that were cured by eating a more varied diet.   Today vitamin deficiencies still occur in developing countries or in those who have restrictive diets, but centuries ago people lived in fear of these deadly deficiencies whose causes were unknown and seemed to affect people at random. Vitamin Deficiencies

  Scurvy causes lethargy, skin spots, bleeding gums, loss of teeth, fever, and death. a) Scurvy

  Rickets causes muscles and bones to become soft, which can cause permanent deformities b) Rickets

 A deficiency of red blood cells, results in tiredness, weakness, and pale skin c) Anemia

 The most effective way to absorb vitamins is through a balanced diet.  Anyone who eats foods based on the 5 food groups should not need additional vitamins. Vitamins & Diet

 If a person does not get enough Vitamins via natural sources they may be advised by a physician to take a multivitamin supplement.  Scientific evidence is lacking regarding the health benefits of taking vitamin supplements.  A person must be careful what kind and how many vitamins they take.