Vitamins and Minerals Found in supplements and foods.

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Presentation transcript:

Vitamins and Minerals Found in supplements and foods

Vitamins and Minerals  Fat Soluble  Water Soluble  Minerals

Foods  Vitamins and minerals support bodily function  Necessary for health  Work together

Recommended Intakes  Fat Soluble Vitamins  A mcg  D – 15 mcg  E - 15 mg  K – 90 mcg These are DRI for a 30 yr. old, active, female.(USDA, 2015)

Recommended Intakes  Water Soluble Vitamins  B6 – 1.3 mg  B12 – 2.4 mcg  C – 75 mg  Minerals  Iron – 18 mg  Zinc – 8 mg  Magnesium – 310 mg  Potassium – 4.7 g  Calcium – 1000 mg Recommendations for an active 30 year old female (USDA, 2015)

Are Whole Foods Better?  Whole foods contain a variety of vitamins and minerals  Whole foods have fiber  Fruits and Vegetables also contain phytochemicals  Whole foods have been shown to prevent disease

Supplements  Exceed Daily Recommended Intake  May contain additives  Absorb differently  Lack rigorous testing

When is a supplement appropriate?  Deficiency  Pregnancy  Inadequate diet  Aging

Food Sources  Vitamins  A – carrots, pumpkin, sweet potato  C – Citrus fruits  D- mushrooms, fortified foods such as milk and cereals  E- vegetable oils, nuts, seeds, spinach  K- Green leafy vegetables  B12 – Animal products or fortified foods  B6- Chickpeas, bananas, tuna, salmon, chicken

Food Sources  Minerals  Iron- lean meats, seafood, beans  Zinc – meat, dairy, nuts, whole grains  Magnesium – Nuts, spinach, soymilk, beans  Potassium – bananas, squash, sweet potato  Calcium – Dairy products, tofu, greens

References  Freston, Vitamins VS Whole Foods. Retrieved from whole-foods_b_ html whole-foods_b_ html  Mayo Clinic, Whole Foods VS Supplements. Retrieved from and-healthy-eating/in-depth/supplements/art http:// and-healthy-eating/in-depth/supplements/art  NIH (2015). Fact Sheets. Retrieved from  USDA, Dietary Reference Intakes. Retrieved from tialGuideNutReq.pdf tialGuideNutReq.pdf  USDA, 2015,Interactive DRI calculator. Retrieved from  Zelman, Vitamins and Supplements. Retrieved from supplements/nutrition-vitamins-11/help-vitamin-supplement supplements/nutrition-vitamins-11/help-vitamin-supplement