ESSENTIAL NUTRIENTS PART 2 (VITAMINS, MINERALS, H2O)

ESSENTIAL NUTRIENTS PART 2 Target: I will be able to List the 6 essential nutrients and the daily percentages required for good health and Describe what happens when you are deficient in a mineral Pg. 63 Vitamins: Nutrients which regulate body functions such as digestion, absorption and metabolism of other nutrients Also called micro-nutrients Do not have any calories Some speed up reactions that produce energy in cells Only vitamin D can be made in the body

Two types of vitamins: 1. Water-soluble: dissolves in water and passes easily into bloodstream Need to get daily Excess is excreted in the urine Vitamin C and B Complex Be careful not to cook them out of food 2. Fat-soluble: dissolves, absorbed and transported by fat Vitamins A,D,E,K Stored in the body’s fatty tissue, the liver and kidneys

VITAMIN C Protects against infection- strengthens the immune system Forms connective tissue Assists healing processes Keeps blood vessels strong and elastic Assists your body with iron formation Makes skin, gums, and teeth healthy Deficiency disease scurvy Foods-citrus fruits, strawberries, tropical fruits, cantaloupe, tomatoes, broccoli, potatoes

B1 (THIAMINE) Changes glucose into energy or fat Needed by the CNS to prevent irritability- helps nerves function! Promotes a good appetite Aides in carbohydrate use Foods-whole grains, enriched/fortified cereals, yeast, nuts, and legumes, eggs

B2 (RIBOFLAVIN) Helps produce energy from carbs, proteins, and fats- helps body use energy! Good for your skin Foods-dairy products, spinach, eggs, liver Deficiency disease chelitis

NIACIN B3 Maintains body tissues Produces Energy Needed to utilize carbohydrates Synthesize fats Tissue respiration Foods-milk, eggs, poultry, beef, legumes, whole grains, enriched/fortified grains

PYRIDOXINE B6 Helps metabolize proteins, fat and carb’s Helps turn tryptophan into serotonin (neurotransmitter) Foods-whole grains, bananas, liver, meat, fish

FOLIC ACID B9 Aids in RBC and protein formation Needed to make RNA and DNA Reduces the risk of birth defects Foods-legumes, nuts, liver, whole grains, oranges

COBALAMIN B12 Maintains healthy nervous system and RBC’s Needed for normal growth Foods-only found in animal products

PANTOTHENIC ACID B5 Necessary for the metabolism of carbs, proteins, and fats Foods-dairy products, poultry, whole grains, legumes, green vegetables

BIOTIN (B7) Helps prevent hair loss, treat brittle nails, skin rash in infants, and mild depression Necessary for normal metabolism of carbohydrates Found in: Bananas, green- veggies, and peanuts

VITAMINS FAT SOLUBLE VITAMIN A Needed for healthy skin Helps the body use calcium for building strong bones and teeth Helps eyes adjust in darkness (night blindness- result of deficiency) Possible aid in preventing cancer Foods-dairy, green vegetables, liver

VITAMIN D Assists in the bodies use of calcium and phosphorus for strong bones and teeth Also known as the sunshine vitamin Foods-milk, fish liver oil, salmon, beef Deficiency disease-rickets

VITAMIN E Helps maintain healthy RBC May help transport oxygen through blood and promote longevity Foods-green vegetables, whole grains, vegetable oils, legumes, nuts

VITAMIN K Needed for blood clotting Regulates calcium levels in the blood Foods-dark green vegetables, milk, eggs, liver, tomatoes, produced by intestinal bacteria Deficiency-kwashiokor

Minerals: Inorganic substances essential to the functioning of the human body and are obtained from foods. – Inorganic means that it doesn’t come from living things.

MINERALS CALCIUM Strong bones and teeth Heart and muscle contraction Blood clotting Foods-dairy, dark green leafy vegetables, tofu, legumes

PHOSPHORUS Combines with calcium for strong bones and teeth Helps maintain acid balance in the blood Foods-dairy products, meats, whole grains, liver, broccoli

MAGNESIUM Carbohydrate metabolism Bone growth Muscle contractions Foods-whole grain, dark leafy vegetables, legumes, nuts, milk

SODIUM Water balance in the body Aids transmission of nerve impulses Foods-table salt, processed foods, soy sauce

CHLORIDE Same as sodium Part of gastric juice Found in saliva to breakdown starches Foods-table salt, processed foods, meats, fish

POTASSIUM Controls acid and liquid balances Thought to activate enzymes in the use of amino acids Foods-legumes, potatoes, bananas, oranges, meats, milk

SULFUR Component of insulin Builds hair, nails, and skin Foods-nuts, dried fruits, dairy, eggs, beans

IRON Major part of hemoglobin (carries oxygen)- Helps RBC transport oxygen Helps body resist infections Foods-meat, poultry, seafood, beans, green leafy vegetables, fortified cereals, dried fruits

IODINE Major part of thyroid hormone (thyroxin)- Helps produce it! Regulates rate at which the body uses energy Controls water balance Foods-iodized table salt, seafood

ZINC Component of insulin Growth and repair of body cells Helps bodies heal wounds Foods-shellfish, meat, milk, eggs, whole grain foods

SELENIUM Works with vitamin E to prevent cell damage Breaks down harmful substances Possible protection against cirrhosis of the liver Foods-grains, seafood, milk, eggs, meat

COPPER Needed to help make RBC’s Foods-bean, brazil nuts, whole wheat flour, seafood

FLUORIDE Normal tooth and bone development and maintenance Foods-fish with edible bones, fluoridated water, fluoride tablets

MANGANESE Assists the body in utilizing carbs proteins, and fats Helps synthesize (make) cholesterol Important for growth of cartilage and bone Foods-whole grains, nuts green leafy vegetables, legumes, beans

Vitamin/Mineral Deficiency: A shortage or lacking an essential vitamin or nutrient Alters bodily functions and processes at the most basic cellular level

Water: body's main chemical component and makes up about 60 percent of your body weight. Helps to maintain homeostasis in the body and transports nutrients to cells. Assists in removing waste from the body. Adult men should consume 3 liters per day (13 cups). Adult women should consume 2.2 liters/day (9 cups) Summary :

VITAMINS, MINERALS, AND WATER OH MY! Pg. 62 Put down 3 post it notes On the top write the 3 (of the 6) Essential Nutrients that we discussed today. On the underside of the post it note write the definition and recommended intake (if given), and on the notebook paper below, draw a picture to represent what it is/what it does.