Intro to Vitamins, Minerals & Water 1. What is the main function of vitamins and minerals? To regulate body functions 2. What foods are a lot of the vitamins and minerals we need found in? Fruits and Vegetables 3. 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

4. Which vegetables have the most vitamins and minerals? Red, Orange and Dark Greens 5. What does water do for our body? Carries water soluble vitamins B. Regulates body temperature C. Carries waste products out D. Prevents dehydration 6. How much water should we drink every day? At least 8 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 1. Deficiency: 2. Toxicity: 3. Water Soluble: Not enough of something (shortage) 2. Toxicity: Too much of something (can become toxic/poisonous) 3. Water Soluble: Dissolves in water 4. Fat Soluble: Dissolves in fat 5. Macro: Large / Big amount 6. Micro or Trace: Small / Tiny amount 7. Electrolyte: Minerals that help maintain fluid balance in the body,

VITAMINS

A D -Blindness VITAMIN FUNCTION FOOD SOURCES TOXICITIES -Vision DEFICIENCIES TOXICITIES -Vision -Enhances hair, skin -prevents night blindness -Loss of appetite -Blurred vision -Abdominal pain -Hair loss -Joint pain Red, orange and dark green vegetables -Blindness -Stunted Growth -Impaired immune system A (Fat Soluble) -Manufactured by the body with exposure to sunlight -Build and maintain healthy bones and teeth -Most toxic of all vitamins! -Appetite loss -Nausea & vomiting -Kidney damage -Milk is fortified with it -Milk Products -(Sunlight!) -Rickets (bowed legs) -Bones become too weak to support body weight D (Fat Soluble)

Rickets

E K -Helps blood clot normally VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES -Fruits and Veggies -Vegetable oils -Fortified grains and cereals -Nuts & seeds -Brain hemorrhages -Stroke -Headaches -Muscle weakness -Nausea -Nerve deterioration -Can cause anemia in pre-mature babies E (Fat Soluble) -Protects membranes of white and read blood cells -Breakage of red blood cells which causes skin to turn yellow- (called jaundice in infants-can lead to brain damage) K (Fat Soluble) -Helps blood clot normally -Dark green leafy vegetables -Liver -Hemorrhaging

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.

C B1 VITAMIN FUNCTION FOOD SOURCES TOXICITIES DEFICIENCIES TOXICITIES -Maintains connective tissues -Protects body against infection C Ascorbic Acid (Water Soluble) -Scurvy (spots on the skin and bleeding gums) -Breakdown of collagen -Kidney stones -Interferes with actions of Vitamin E -Citrus fruits -Orange juice -Strawberries -COENZYME! -Used for energy metabolism -Nerve function -Helps digestive system -Milk -Bran -Whole grains -Poultry -Fish -Dried Beans B1 Thiamine (Water Soluble) -Beriberi (Swelling in legs, sore muscles, stiffness and weakness) -None

Swollen and Bleeding Gums Scurvy Swollen and Bleeding Gums Spots on Skin

B2 B3 -Pellagra (Skin disorder) VITAMIN FUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth -COENZYME! -Promotes growth -Used for energy metabolism B2 Riboflavin (Water Soluble) -Milk -Yogurt -Cheese -Green leafy vegetables -None -Milk -Eggs -Meat, fish, poultry -Whole grains -Enriched grains -COENZYME! -Maintains nervous system -Used for energy metabolism B3 Niacin (Water Soluble) -Diarrhea -Heartburn -Nausea -Ulcers -Pellagra (Skin disorder) -Dermatitis

Pellagra

B6 Folate VITAMIN FUNCTION FOOD SOURCES TOXICITIES DEFICIENCIES TOXICITIES -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea Folate Folic Acid or Folicin (Water Soluble) -Leafy green vegetables -Legumes -Seeds -Makes new cells -Masks B12 deficiency B6 Pyriodoxine (Water Soluble) -Helps make red blood cells -Good for overall health -Green leafy vegetables -Animal protein -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory

Video on Spina Bifida http://www.rightdiagnosis.com/animations/spina-bifida-pediatric.htm

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.

B12 VITAMIN FUNCTION FOOD SOURCES TOXICITIES -Helps make new cells DEFICIENCIES TOXICITIES B12 Cobalamin (Water Soluble) -Helps make new cells -Maintains nerves and cells -Insomnia -Fatigue -Poor nerve funcion -Whole grains -Animal foods -Water retention

MINERALS Most minerals help build strong bones and teeth. Others are used to make substances that the body needs Minerals are used in tiny amounts, but are critical to health Macro nutrients are needed in great quantities in the body

Calcium Phosphorus MINERAL FUNCTION FOOD SOURCES TOXICITIES -Milk DEFICIENCIES TOXICITIES -Milk -Milk & dairy products -Dark green leafy vegetables -Maintains strength of bones and teeth Calcium (Macro) -Osteoporosis -Kidney stones Phosphorus (Macro) -Helps build body cells -Works with calcium -Dairy products -Grain products -Meat -Can prevent calcium from working -Osteoporosis

Osteoporosis Osteoporosis: Causes bones to gradually lose their minerals. Bones become weak and frail.

Iron -Anemia: Magnesium MINERAL FUNCTION FOOD SOURCES TOXICITIES DEFICIENCIES TOXICITIES -Helps build bones -Helps nerves and muscles work normally -Regulates body temperature -Dark green leafy vegetables -Whole grain products -Diarrhea -Lack of Coordination -Confusion -Coma Magnesium (Macro) -Heart disease -Heart spasms Iron (Trace) -Anemia: Low red blood cell formation -Paleness -Weakness -Helps carry oxygen to the blood -Helps cells use oxygen -Red meat -Dark green leafy vegetables -Heart disease -Elevated LDLs

Zinc Fluorine MINERAL FUNCTION FOOD SOURCES TOXICITIES DEFICIENCIES TOXICITIES -Helps body make proteins -Heal wounds -Affects sense of taste and smell -Meat -Liver -Fish -Dairy products Zinc (Trace) -Stunted growth -Rash -Hair Loss -Low copper absorption Fluorine (Trace) -Helps strengthen teeth and prevent cavities -Fluoridated water -Toothpaste -Staining of teeth during development -Tooth decay

Copper Iodine MINERAL FUNCTION FOOD SOURCES TOXICITIES -Vomiting DEFICIENCIES TOXICITIES Copper (Trace) -Vomiting -Nervous system disorders -Helps iron make red blood cells -Whole grain products -Weak bones -Weak blood vessels Iodine (Trace) -Goiter (Swelling of the thyroid gland in the neck) -Iodized salt -Saltwater fish -Some dairy products -Helps body use energy -Thyroid gland stops working

Goiters

Sodium Chloride MINERAL FUNCTION FOOD SOURCES TOXICITIES -Salt DEFICIENCIES TOXICITIES Sodium (Electrolyte) -Salt -Packaged foods -Maintains fluid balance in the body -High blood pressure -Muscle cramps Chloride (Electrolyte) -Can cause convulsions in infants -Maintains fluid balance in the body -High blood pressure -Salt

Potassium MINERAL FUNCTION FOOD SOURCES TOXICITIES DEFICIENCIES TOXICITIES -Fruits, especially bananas and oranges -Meat, poultry and fish -Dry beans -Dairy products -Irregular heart beat -Loss of appetite -Muscle cramps Potassium (Electrolyte) -Maintains fluid balance in the body -Slowing of the heart beat

Electrolytes Helps maintain fluid balance in the body They become easily imbalanced in cases of dehydration, illness, and diarrhea Like potassium, electrolytes can be found in bananas and potatoes For Sodium, there is so much in the food supply that its more of a concern to have too much. Label reading is a good way to identify which foods have high amounts. If an athlete is trying to replace sodium, then some saltier foods are ok and also foods like bread and milk contain some sodium

Water Function of Water • Water is the most important of all the essential nutrients. • The body cannot survive long without water. • Drink water instead of sugary drinks. Function of Water • Carries water soluble vitamins. • Carries waste through the body. • Regulates body temperature through perspiration. • Prevents dehydration. Dehydration occurs from lack of water.

Dehydration Symptoms: Prevention: Thirst is an indicator of dehydration. Urine should be a pale yellow color. Darker urine is another indication of dehydration. Prevention: Water prevents dehydration. Drink water and other fluids frequently, don’t wait to be thirsty. 64 fl. oz. of water are recommended daily.

Principles of Hydration For short duration exercise (<60 minutes) water is a good choice to drink before, during and after exercise. For moderate to high intensity activities lasting longer than 60 minutes, sports drinks will help Replace carbohydrate loss and electrolyte balance. Drink according to thirst during the day and include fluids with meals. Drink 8-20 oz of water an hour before exercise. Continue drinking during exercise, up to 16-24 oz of fluid per hour (4-6 oz every 15 minutes).