Chapter 8.2 (pages 202 – 209)

What Are Vitamins?  Nutrients that made by living things, are required only in small amounts, and assist many chemical reactions in the body.  Vitamins do not provide you energy or raw materials of which your cells are made of.

2 Classes of Vitamins  Fat-Soluble: Can be stored by the body.  Water-Soluble: Cannot by stored in body so it is necessary to eat foods that supply them everyday.

Fat-Soluble Vitamins  Vitamin A, D, E, K

Vitamin A  Source: Liver, eggs, cheese, milk, yellow, orange and dark green vegetables.  Function: Maintains healthy skin, bones, teeth and hair, aids in vision in dim light.

Vitamin D  Source: Milk, eggs, liver, exposure of skin to sunlight.  Function: Maintains bones and teeth, helps in the use of calcium and phosphorus

Vitamin E  Source: Margarine, vegetable oils, wheat germ, whole grains, legumes, green leafy vegetables  Function: Aids in maintenance of red blood cells vitamin A and fats

Vitamin K  Source: Green leafy vegetables, potatoes, lever  Functions: Aids in blood clotting

Water-Soluble Vitamins  B1, B2, B6, B12, Pantothenic acid, Folate (folic acid), Biotin, Vitamin C (ascorbic acid)

Vitamin B1  Source: Pork products, liver, whole- grain foods, legues  Function: Aids in carbohydrate use and nervous system function

Vitamin B2 (riboflavin)  Source: Milk, eggs, meat, whole grains, dark green vegetables  Function: Aids in metabolism of carbohydrates, proteins, and fats

Vitamin B3 (niacin)  Source: Poultry, meat, fish, whole grains, nuts  Function: Aids in metabolism

Vitamin b6  Source: Meat, poultry, fish, whole-grain foods, green vegetables  Function: Aids in metabolism or carbohydrates, proteins and fats

Vitamin B12  Source: meat, fish, poultry, eggs, milk, cheese  Function: Maintains healthy nervous system and red blood cells

Pantothenic Acid  Source: Organ meats, poultry, fish, eggs, grain  Function: Aids in metabolism

Folate (folic acid)  Source: Green leafy vegetables, legumes (beans)  Function: Aids in formation of red blood cells and protein

Biotin  Source: Organ meats, poultry, fish, eggs, peas, bananas, melons  Function: Aids in metabolism

Vitamin C (Ascorbic Acid)  Source: Citrus Fruits, green vegetables, melons, potatoes, tomatoes  Function: Aids in bone, teeth, and skin formation, iron uptake

Antioxidants  Help protect healthy cells from damage caused by normal aging process as well as from certain types of cancers.  Vitmain C and E are most powerful antioxidants

Minerals  Nutrients that occur naturally in rocks and soils.  Plants absorm minerals form rocks and soil through their roots.  24 different minerals have been shown to be essential for good health.

Minerals  Calcium, phosophorus, magnesium, sodium, chlorine, potassium, sulfur, iodine, selenium, iron, zinc, and flourine

Calcium  Source: Milk and milk products, dark green leafy vegetables, tofu, legumes  Function: Helps build and maintain bones and teeth, nerve and muscle function, blood clotting

Phosphorus  Source: Meat, eggs, poultry, fish, legumes, milk and milk products  Function: Helps build and maintain bones and teeth, energy metabolism

Magnesium  Source: Leafy green vegetables, legumes, nuts, whole-grain food  Function: helps build bones and protein, energy metabolism, muscle contraction

Sodium  Source: Table salt, processed food, soy sauce  Function: Halps maintain water balance, nerve function

Chlorine  Source: Table salt, soy sauce, process foods  Function: Helps maintain water balance, digestion

Potassium  Sources: Vegetables, fruits, meat, poultry, fish  Function: Helps maintain water balance and make protein, functioning of hear and nervous systen

Iron  Source: Red meats, seafood, legumes, green leafy vegetables, fortified cereals, dried fruits  Function: Part of red blood cells, helps in energy metabolism

Vitamin & Mineral Supplements  People who eat a wide variety, well balanced diet seldom suffer deficiencies.  Overdose of fat-soluble vitamins can cause vitamin poisoning.  Overdose of water-soluble vitamins will be excreted by body.

Water  About 65 percent of your body weight is water  Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in water solution.

Water and the body  Primary component of blood and tissue  Carries dissolved waste products out of body  Regulates body temp  Contains ELECTROLYTES that regulated many body processes (muscle contraction)

10 Reasons to Drink Water  10 Reasons to Drink Water  Water is absolutely essential to the human body’s survival. A person can live for about a month without food, but only about a week without water.  Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.  Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.  Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.  For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.  Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.  Water can prevent and alleviate headaches.  Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance.  Water aids in the digestion process and prevents constipation.  Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

How much water should you drink?  Minimum 10 eight ounce cups of water for female  Minimum 14 eight ounce cups of water for male

Sports drinks & Exercise  Recommended to drink 2 cups of fluid 2 hours before exercise.  Do not need sports drink and carbs associated with it unless you are exercising 60 mins or more