Vitamins, Minerals, & Water Myth: As part of a healthy diet, people need to take dietary supplements

FACT A diet that contains a variety of healthful foods usually supplies all the vitamins and minerals that your body needs

Vitamins Vitamins: nutrients that are made by living things, are required in small amounts, and that assist many chemical reactions Vitamins help the body with various processes, including the use of other nutrients

Two Classes of Vitamins Fat-soluble vitamins Dissolve in fatty materials Examples: vitamin A, D, E, & K Found in foods such as, vegetable oils, liver, eggs, & vegetables Can be stored in the body Water-soluble vitamins Dissolve in water Examples: vitamin C & all of the B vitamins Found in fruits, vegetables, & other sources Cannot be stored by the body. You need to eat them everyday.

Fat-Soluble Vitamins VitaminsGood SourcesMain Functions ALiver; eggs; cheese, milk; yellow, orange, and dark green vegetables & fruit Maintains healthy skin, bones, teeth, & hair. Aids in vision in dim light DMilk; eggs; liver; exposure of skin to sunlight Maintains bones and teeth; helps in the use of calcium and phosphorus EMargarine; vegetable oils; wheat germ; whole grains; legumes; green vegetables Aids in maintenance of red blood cells, vitamin A, and fats KGreen, leafy vegetables; potatoes; liver Aids in blood clotting

Water-Soluble Vitamins VitaminGood SourcesMain Functions B1 (Thiamin)Port products; liver, whole grain; legumes Aids in carbohydrate use and nervous system function B2 ( Riboflavin)Milk; eggs; meat; whole grains; dark green vegs. Aids in metabolism of carbs, proteins, fats B3 ( Niacin)Poultry; meat; fish; nutsAids in metabolism B6 (Pyridoxine)Meat; fish; poultry; fish; whole grain; vegetables Aids in metabolism of carbs, proteins, & fats B12 (Cobalamin)Meat; fish; poultry; eggs; grains Maintains healthy nervous system and red blood cells Pantothenic acidOrgan meats; poultry; fish; eggs; grains Aids in metabolism C ( Ascorbic acid)Citrus fruits; green vegetables; melons; potatoes Aids in bone, teeth, & sin formation; resistance to infection; iron uptake

Antioxidants Some vitamins are called antioxidants, they help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer Examples: vitamin C & E Found in citrus fruits, strawberries, broccoli, tomatoes, potatoes (vitamin C) Found in vegetable oils, whole grains, seeds, nuts, & peanut butter

Minerals Minerals: nutrients that occur naturally in rocks and soils, your body requires only small amounts There are 24 different minerals that have been shown to be essential for good health You need 7 minerals in significant amounts, & trace amounts of others

Minerals 7 significant minerals Calcium Sodium Potassium Magnesium Phosphorus Chlorine sulfur Other minerals Iron Fluorine Iodine Copper zinc

Minerals Calcium Helps in blood clotting & functions of the nervous system Essential for formation & maintenance of bones and teeth Lack of calcium can lead to osteoporosis Sodium Also known as salt Aids in heart function & water balance

Minerals iron Necessary for healthy red blood cells Not enough iron can lead to anemia, which may cause people to be weak or tired Potassium Maintains water balance Helps reduce blood pressure

Minerals MineralGood SourcesMain Functions CalciumMilk, dark greens, vegetables, tofu; legumes Helps build & maintain bones and teeth; nerve and muscle function; blood clotting PhosphorusMeat; eggs; poultry; fish; legumes; milk Helps build & maintain bones and teeth; energy metabolism MagnesiumLeafy green vegetables; legumes; nuts; whole-grain food Helps build bones and protein; energy metabolism; muscle contraction SodiumTable salt; processed food; soy sauce Helps maintain water balance; nerve function ChlorineTable salt; processed food; soy sauce Helps maintain water balance; digestion PotassiumVegetables; fruits; meat; poultry; fish Helps maintain water balance & make protein; functions of heart and nervous system

Minerals MineralGood sourcesMain functions SulfurMilk, meat; poultry; fish; legumes; nuts Forms part of some amino acids and B vitamins IodineSeafood; iodized saltHelps in metabolism as part of thyroid hormone SeleniumSeafoods; meats; organ meats Helps break down harmful substances IronRed meats; seafood; legumes; vegetables; dried fruits Part of red blood cells; helps in energy metabolism ZincMeats; poultry; seafood; milk; whole-grain foods Part of many substances that help carry out body processes FluorineFish; fluoridated waterHelps form strong teeth and bones

Water 65 % of your body weight is water Nearly all of the body’s chemical reactions, including those that produce energy and bulild new tissues, take place in a water solution

Water & Homeostasis Homeostasis: the process of maintaining a steady state inside your body Water regulates body temperature Water contains electrolytes which regulate many processes in your cells