1. Vitamin and Mineral Information continued Fat Soluble: A, D, E and K Water Soluble: B and C Minerals: Macro and micro, Potassium and Zinc

2. Vitamin D Sources  Found in the fat of fish (salmon, mackeral, tuna), mushrooms,  Fortified in many cereals, juice, milk, yogurt and more  Our body makes it when exposed to the sunlight (5-30 minutes, 2x per week without sunscreen)  Supplements

3. Importance of Vitamin D  Helps the body absorb calcium and prevent (with calcium) rickets and osteoporosis  Vitamin D deficiency may be involved in most major illnesses: cancer (especially colon, breast and prostate), heart disease, diabetes (type 1 and 2), but it’s still being researched

4. Vitamin D: what happens when there is too much?  Excess can lead to toxicity – general symptoms are anorexia, weight loss, polyuria, heart arrhythmias (which can lead to calcifications damage to the heart, blood vessels and kidneys) and kidney stones can occur, too  Most likely to occur from supplements, not food or sun exposure

5. Vitamin E sources and use  Vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil. It is also available as a supplement.  Used to treat and prevent many diseases, including:  heart and blood vessels including hardening of the arteries, heart attack, chest pain, leg pain due to blocked arteries, and high blood pressure.  Diabetes  Cancer  Diseases of the brain – Alzheimer’s disease, dementia, Parkinson’s disease  Night cramps, restless leg syndrome, epilepsy  More…

6. Vitamin K sources  Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce  Brussels sprouts, broccoli, cauliflower, and cabbage  Fish, liver, meat, eggs, and cereals (contain smaller amounts)  Vitamin K is also made by the bacteria that line the gastrointestinal tract.

7. Vitamin K importance  Helps blood clot  Some studies suggest that it helps keep the bones of the elderly healthy

8. Vitamin B types (water soluable)  B1 (thiamine)  B2 (riboflavin)  B3 (niacin)  B5 (pantothenic acid)  B6  B7 (biotin)  B12  Folic acid – very important for pregnancy b/c deficiency = birth defects Folic acid Folic acid  These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

9. Other minerals to mention Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Trace minerals. These include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

10. Potassium  Keeps your muscles and nervous system working properly.  Helps make sure the amount of water is just right between cells and body fluids  Found in bananas, tomatoes, potatoes and sweet potatoes (with skins), green vegetables, such as spinach and broccoli, citrus fruits, like oranges, low-fat milk and yogurt, legumes, such as beans, split peas, and lentils

11. Zinc  Found in beef, pork, and dark meat chicken, nuts, such as cashews, almonds, and peanuts, legumes, such as beans, split peas, and lentils  Helps keep the immune system working well – fighting off infections and illnesses  Helps heal wounds (cuts)