1. Micronutrients

2. Micronutrients Known as the “regulatory nutrients”
Essential in regulating body processes
They are needed by the body is small amounts

3. Vitamins Do not provide the body with energy
Your body can make its own vitamins
But most must be supplied by what you eat
There are two classes:
Fat-soluble vitamins
Water-soluble vitamins

4. Fat-Soluble Vitamins Can be stored by the body
Absorption of these vitamins is done through dietary fat
Low-fat or low-calorie products can prevent absorption of these vitamins
Vitamins A, D, E, and K

5. Vitamin A Maintains healthy skin, bones, teeth, and hair
Aids in vision
Sources: colorful, yellow, orange veggies and dark green vegetables

6. Vitamin D Maintains bones and teeth
Helps in the use of calcium and phosphorus
Best source is direct sunlight, but can also get it from fortified foods
“Sunshine vitamin”: all you need is minutes per day

7. Vitamin E Aids in maintenance of red blood cells, vitamin A, and fats
Good for the skin
Sources: vegetable oils, nuts/seeds, wheat germ, peanuts, soybeans, and avocados

8. Vitamin K Aids in blood clotting
Sources: green leafy vegetables, soybeans, and canola oils

9. Water-Soluble Vitamins
Found in fruits, vegetables, and other sources
Can NOT be stored by the body
This means it is important to eat foods that supply them every day
Vitamin C and all the B vitamins

10. Vitamin C Aids in bone, teeth, and skin formation
Resistance to infection
Iron uptake
Need mg

11. Help release energy from CHO, fats, and proteins
B Vitamins
Energy generators
Help release energy from CHO, fats, and proteins

12. Antioxidants
Vitamins that help protect healthy cells from damage caused by the normal aging process and certain types of cancer
Vitamin A
Vitamin C
Vitamin E

13. Minerals Nutrients that occur naturally in rocks and soil
24 minerals have been shown to be essential for good health
You need 7 minerals in significant amounts:
Calcium, Sodium, Potassium, Magnesium, Phosphorus, Chlorine, and Sulfur

14. Calcium Most abundant mineral in the body
Essential in formation and maintenance of bones and teeth
Good sources are milk and other dairy products
Some green leafy veggies are sources too
Lack of calcium can lead to osteoporosis (condition in which the bones gradually weaken)
You need 1,300 mg/day

15. Sodium People often consume too much sodium
Too much sodium can cause a blood pressure problem
Important in functioning of the heart and water balance
General recommendation (<2300 mg/day)
For those at risk for high blood pressure (<1500 mg/day)

16. Potassium Works with sodium to maintain water balance
Important for nerve conduction
People that get enough tend to have lower blood pressure

17. Iron Necessary for healthy red blood cells
Girls need extra because they lose iron during menstruation
Adolescents need it to help build muscle mass
If a person does not include enough iron, they could develop anemia
Condition in which the red blood cells does not contain enough hemoglobin
Causes you to be weak, tired, and become sick easily

18. Supplements
A nutrient deficiency can occur if someone is not getting enough of a nutrient
Too much, or excess, of a vitamin or mineral can damage your health
Beware of megadosing (taking 10 times or larger amounts of a nutrient than your body needs)
Who may need supplements (they should consult their doctor):
Elderly, pregnant, people with very low calorie diets, smokers, strict vegetarians, and excessive alcoholics