Water, Vitamins & Minerals

Water Essential for life It is possible to live without food than without water. Water makes up about 45-75% of your body weight

Why is water important? Aids with transport Mechanical functions Helps to break substances down Helps to maintain body temperature/pH

How much water do you need? Adequate intake: For men: 125 oz / day For women: 91 oz / day Ideally 80% of water should coming from drinking fluids. 20% of water intake should come from food

Vitamins & Minerals http://www.childrenfirst.nhs.uk/teens/images/healthyeating/vitamins.jpg

Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins Water-soluble Fat-soluble

(Kline, 2008)

(Kline, 2008)

Minerals 22 minerals are needed by the body Two categories: Major Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur Trace Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

Sodium What does sodium do for you? Helps maintain fluid balance Helps transmit nerve impulses Influences contraction and relaxation of muscles

Sodium & Health Too much sodium Causes high blood pressure May lead to fluid retention

Sodium Savvy The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day. It is recommended to stay in a range of 1,500 to 2,400 mg / day.

Where are you getting sodium? www.mayoclinic.com

Sodium & Food On food labels: Monosodium glutamate (MSG) Baking soda Baking powder Disodium phosphate Sodium alginate Sodium nitrate or nitrite

Reducing sodium in your diet Eat more fresh foods Eat less processed foods Look for low-sodium products Limit the salt you add to foods Experiment with other seasonings Use salt substitutes with caution

Calcium The most abundant mineral in your body Known for bone health 99% is stored in the bones Known for bone health How much do you need? Males 19-50 years old: 1,000 mg / day Females 19-50 years old: 1,000 mg / day

Vitamin D / Calcium Deficiency May lead to osteomalacia and/or osteoporosis

Calcium & Foods Dairy products, fortified juices, sardines Food Yogurt, plain (low-fat) Yogurt, flavored (low-fat) 1 cup - 415 mg 1 cup – 345 mg Milk, skim Milk, 1-2% 1 cup – 302 mg 1 cup – 300 mg Ice cream ½ cup – 88 mg Broccoli, cooked ½ cup – 68 mg Salmon, canned 3 oz – 165 mg Fortified orange juice 8 oz – 300 mg

Iron Iron deficiency is the most widespread vitamin or mineral deficiency in the world. 70% of your body’s iron is in your hemoglobin Too little iron = too little oxygen

Iron & Foods Heme iron: Non-heme iron: Found in animal products Red meats, liver, poultry and eggs Non-heme iron: Found in plant products Beans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplements Check with your doctor first. High risk groups: Strict vegetarians Those who do not eat a balanced diet Those who are over 60 Smokers and those who regularly drink alcohol Chronic dieters Those who suffer from food allergies, intolerances

Antioxidants / Phytochemicals What are they? Why are they important? Where do you get them? (Kline, 2008)