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

Calcium (Macro) Function Food Source Deficiency Toxicity Strong bones and teeth Milk dairy products, also dark green vegetables Osteoporosis none

Calcium foods

Phosphorus (Macro) Function Food Source Deficiency Toxicity Strong bones and teeth (works w/ calcium), increase energy Avocados, raisins, whole grains, meat, eggs, milk, soy Osteoporosis none

Phosphorus foods

Magnesium (Macro) Function Food Source Deficiency Toxicity Strong bones and teeth (works w/ calcium & phosphorus), nerves and muscles Green leafy veggies, nuts, seeds, whole grains rare (bone issues, extreme sickness) none

Magnesium foods

Sodium (Electrolyte) Function Food Source Deficiency Toxicity Maintains balance of water flow in and out of cells Found in table salt, cured meats, packaged food none Too much contributes to high blood pressure

Sodium foods

Potassium (Electrolyte) Function Food Source Deficiency Toxicity Regulates heartbeat, regulates fluids in muscles and nerves (prevent cramps) Found in many fruits like oranges, peaches pears, bananas, dates apples, raisins avocados Cramps, irregularity of heart action lowers blood pressure none

Potassium foods

Chloride (Electrolyte) Function Food Source Deficiency Toxicity fluid balance, part of stomach juices (digestion) table salt (NaCl), many vegetables dehydration too much (in table salt) can lead to high blood pressure

Chloride foods

Iron (Micro) Function Food Source Deficiency Toxicity lets blood carry oxygen to cells, produces hemoglobin Dried fruits, eggs, legumes, whole grains, leafy vegetables, red meats, fish Anemia (low red blood cell formation) rare

Iron foods

Zinc (Micro) Function Food Source Deficiency Toxicity Liver function, liver function, digestion and bone maintenance, immune system, essential for smell and taste Avocados raisins, dairy, whole grains stunted growth and poor development Too much causes fever and nausea

Zinc foods

Fluorine (Micro) Function Food Source Deficiency Toxicity Teeth and bones, works with calcium Produces tooth structure that resists acids and prevents tooth decay Fluoridated water, fish, eggs, milk, some toothpastes, dentist Tooth decay

Fluorine foods

Copper (Micro) Function Food Source Deficiency Toxicity Used in breathing, energy release, production of red blood cells. Meat, egg yolks, green vegetables grains, shell fish, organ meats. Too much can damage liver, kidney, brain Rare

Copper foods

Iodine(Micro) Function Food Source Deficiency Toxicity Part of thyroid hormones for metabolism Salt water fish, iodized table salt Goiter None

Iodine foods

Can only dissolve in FAT!!!! Fat Soluble Vitamins Can only dissolve in FAT!!!! A D E K Excess of ADEK is stored in the body, can be toxic if you have too much The only way you are going to get too much ADEK is through supplement use (unlikely with just food)

Vitamin A FAT SOLUBLE Excess is stored Function Food Source Deficiency Toxicity Vision Growth, nerves Red, orange & yellow fruits & veggies; liver, broccoli Night blindness, poor eyesight, poor skin & hair Yellowing of skin, sickness FAT SOLUBLE Excess is stored

VITAMIN A foods

Vitamin D FAT SOLUBLE Excess is stored *now fortified in milk Function Food Source Deficiency Toxicity Bones & teeth; helps calcium and phosphorus Dairy products SUNLIGHT Fish oils Rickets sickness FAT SOLUBLE Excess is stored *now fortified in milk

Vitamin D sources

Vitamin E FAT SOLUBLE Excess is stored Function Food Source Deficiency Toxicity Protects white and red blood cell membranes Green leafy veggies; fruits, grains, fats Overdose = blurred vision, nausea, dizziness FAT SOLUBLE Excess is stored

Vitamin K FAT SOLUBLE Excess is stored Function Food Source Deficiency Toxicity Blood clotting Dark, green veggies; cabbage; liver, cauliflower Hemorrhaging (blood won’t clot) sickness FAT SOLUBLE Excess is stored

Vitamin K

Can only dissolve in WATER!! WATER SOLUBLE Cannot have a toxicity, because the excess is secreted in urine and waste (sweat, etc…) Transported in Water B vitamins Vitamin C Can only dissolve in WATER!!

Vitamin C WATER SOLUBLE Excess is secreted Function Food Source Deficiency Immune system; collagen, healing, hold cells together Citrus, strawberries, pineapple, Scurvy WATER SOLUBLE Excess is secreted

Vitamin C

Vitamin B1: Thiamin WATER SOLUBLE Excess is secreted Function Food Source Deficiency Healthy nervous system; turn carbs into energy Milk, whole grains, poultry, fish, beans Beri Beri WATER SOLUBLE Excess is secreted DRY BERIBERI WET BERIBERI

B1: Thiamin

Vitamin B2: Riboflavin WATER SOLUBLE Excess is secreted Function Food Source Deficiency Growth, nerves; works with protein, helps turn carbs into energy, healthy skin Whole grains, milk, dark green veggies, fish, eggs Premature aging WATER SOLUBLE Excess is secreted

Riboflavin

Vitamin B3: Niacin WATER SOLUBLE Excess is secreted Function Food Source Deficiency Nerve tissues; healthy skin, metabolism Whole grains, peanuts, fish, dates Pellagra (glove and boot) WATER SOLUBLE Excess is secreted

Vitamin B9: Folate (Folacin/Folic Acid) Function Food Source Deficiency Neural tube formation Oranges, dark green veggies, meat, milk, eggs Neural tube birth defects (like spina bifida in infants) WATER SOLUBLE Excess is secreted

Folic Acid