2. 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

3. 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!

4. 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

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

6. Calcium foods

7. 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

8. Phosphorus foods

9. 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

10. Magnesium foods

11. 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

12. Sodium foods

13. 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

14. Potassium foods

15. 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

16. Chloride foods

17. 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

18. Iron foods

19. 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

20. Zinc foods

21. 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

22. Fluorine foods

23. 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

24. Copper foods

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

26. Iodine foods

27. 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)

28. 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

29. VITAMIN A foods

30. 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

31. Vitamin D sources

32. 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

34. 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

35. Vitamin K

36. 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!!

37. 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

38. Vitamin C

39. 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

40. B1: Thiamin

41. 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

42. Riboflavin

43. 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

45. 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

46. Folic Acid