1. Water, Vitamins & Minerals

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

4. Fat-Soluble vitamins Vitamin A, D, E and K Excess is stored in the liver and in body fat ◦ It is possible to build up to a toxic level

5. Vitamin A (Retinol) Beta-carotene is converted into vitamin A Vitamin A: ◦ Promotes good vision ◦ Promotes healthy skin ◦ Helps with growth and maintenance of bones, teeth, and cell structure RDA: 900 micrograms for males; 700 micrograms for females

6. Too much vitamin A May turn your skin orange May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain. Toxicity: ◦ May cause severe liver or brain damage ◦ Birth defects

7. Too little vitamin A May cause night blindness Lowered immune system

8. Foods rich in vitamin A Foods ◦ Only animal products  Liver  Eggs  Milk, butter and cheese Carotenoids ◦ Orange/Yellow fruits and vegetables  Cantaloupes, carrots, sweet potatoes, winter squash ◦ Leafy green vegetables  Spinach, broccoli

9. Vitamin D – “The Sunshine Vitamin” Essential for building and maintaining bones and teeth Responsible for absorption and utilization of calcium Other health benefits: ◦ May boost immune system ◦ May also help decrease certain cancers RDA: 5 micrograms until age 50  10 micrograms / day until 70; 15 mcg 70+

10. Too little vitamin D Vitamin D deficiency has been in the news a lot lately. Deficiency may occur from: ◦ Inadequate diet  Vegetarianism, lactose intolerance, milk allergy ◦ Body unable to absorb needed vitamin D ◦ Limited exposure to sunlight

11. Vitamin D Deficiency May lead to osteomalacia and/or osteoporosis

12. Getting vitamin D Sun exposure for 10 minutes a day Foods: ◦ Fortified milk ◦ Tuna ◦ Salmon ◦ May need a supplement  Check with doctor first though

13. Vitamin E Important to red blood cells, muscles and other tissues Deficiency is rare Toxicity is rare ◦ But Vitamin E acts as a blood thinner Foods: ◦ Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

14. Vitamin K Important for blood clotting ◦ Also has a role for bone health Mostly made in the intestines Foods: ◦ Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage

15. Water-Soluble Vitamins Vitamins Bs and C Eight B vitamins: ◦ Thiamin (B-1) ◦ Riboflavin (B-2) ◦ Niacin (B-3) ◦ Pyridoxine (B-4) ◦ Cobalamin (B-12) ◦ Folic acid ◦ Pantothenic acid ◦ Biotin

16. Thiamin or B-1 Helps to convert carbohydrates to energy Deficiency: ◦ Fatigue, nausea, depression, nerve damage Foods: ◦ Pork, beef, liver, peas, seeds, legumes, whole- grain products, and oatmeal

17. Riboflavin or B-2 Key to metabolism and red blood cells Deficiency: ◦ Dry, scaly skin Foods: ◦ Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

18. Niacin or B-3 Also involved with energy production Also helps with skin, nerves and digestive system Deficiency: ◦ Rare but causes: diarrhea, dermatitis, dementia and death Foods: ◦ Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

19. Pyridoxine or B-6 Involved in chemical reactions of proteins and amino acids Deficiency: ◦ Skin changes, dementia, nervous system disorders and anemia Foods: ◦ Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos

20. Cobalamin or B-12 Helps with nervous system, red blood cells and DNA synthesis Deficiency: ◦ Nervous system disorders and pernicious anemia Foods: ◦ Only found in animal products  Meat, fish, poultry, eggs, milk products and clams

21. Folic acid (Folacin, Folate) Key role in red blood cell formation and cell division Deficiency: ◦ Anemia, digestive disorders Foods: ◦ Leafy, dark green vegetables ◦ Also found in liver, beans, peas, asparagus, oranges, avocados

22. Pantothenic Acid and Biotin Help with metabolism and formation of some hormones Deficiencies are rare Foods: ◦ Almost any food, plant-based or animal-based

23. Vitamin C Important to bone health, blood vessel health, cell structure and absorption of iron Deficiency: ◦ Rare Too much vitamin C Foods: ◦ Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

24. 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

25. CALCIUM Aids in blood clotting Carries messages from the nervous system to enzymes within the cells. Sources: Milk, eggs, yogurt, sardine(bones),canned tuna, spinach, cereal grains. Deficiency : Impaired absorption, loss of teeth and bone mass, osteoperosis.

26. Calcium & Foods Dairy products, fortified juices, sardines FoodCalcium 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 cream½ cup – 88 mg Broccoli, cooked½ cup – 68 mg Salmon, canned3 oz – 165 mg Fortified orange juice8 oz – 300 mg

27. MAGNESIUM Necessary for bone and soft tissue maintenance Sources : Unrefined foods Vegetables Deficiency : Spasms, personality changes, large doses can cause central nervous system depression.

28. SULPHUR Assists in the breaking down of proteins and carbohydrates. Sources: Poultry, fish, eggs, brocoli, cauliflower. Excess urine is excreted in the urinr

29. POTASSIUM Plays an important role in nerve and muscle function as well as heart function. It regulates water balance Sources: Fruits and vegetables Deficiency: loss of this minneral can occur due to excessive vomitting /diarrhoea Overdose can lead to cardia arrest.

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

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

32. Where are you getting sodium? www.mayoclinic.com

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

34. 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

35. 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

36. Iron & Foods 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

37. PHOSPHOROUS Necessary component for bone and teeth formation Sources : Milk,cheese, ice cream, whole grain cereal,legumes.

38. IODINE Produces the thyroid hormone that regulates energy metabolism. Sources : Seafood, iodized salt. Deficiency : goitre

39. FLOURIDE Natural element found in nearly all drinking water. Promotes healthy teeth and strong bones Sources : Toothpaste, water

40. ZINC Assists in genetic expression Formation of bone enzyme Sources: Dried beans,shellfish, liver.

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

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

43. 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