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Vitamins, Minerals, & Water

Vitamins, Minerals, & Water. Chapter 7 Section 2 Page 161-166. Vitamins & Minerals. Vitamins Nutrients found naturally in the food we eat Water soluble B1, Folate , C Fat soluble A, D, E, K. Minerals Nutrients naturally found in rocks & soil, not living things

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Vitamins, Minerals, & Water

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  1. Vitamins, Minerals, & Water Chapter 7 Section 2 Page 161-166

  2. Vitamins & Minerals Vitamins • Nutrients found naturally in the food we eat • Water soluble • B1, Folate, C • Fat soluble • A, D, E, K Minerals • Nutrients naturally found in rocks & soil, not living things • Calcium, potassium, sodium, fluoride, zinc, chromium, & phosphorus

  3. Classes of Vitamins Fat-Soluble Dissolve in fat A, D, E, K Most are stored in fat tissue and remain for a long time Water-Soluble Dissolve in water Not stored in the body very well The eight B vitamins and vitamin C are water soluble

  4. Fat Soluble Vitamins • A Vision, immunity, skin & hair • D Bones & teeth; absorption of calcium & phosphorus in intestine • E Protects cell membranes from damage from free radicals • K Enables blood to clot Sources • A Carrots, spinach, yellow & orange fruits & veggies • D Milk, eggs, sunlight, tuna • E Whole-grain cereals, breads, beans • K Green, leafy veggies & cereals

  5. Water Soluble Vitamins Dissolve in water; bodies DO NOT store • C 60 mg/day Maintains immune system Formation of skin • B Produce energy from carbs; helps nervous system function properly • Folate Helps prevent birth defects; needed for forming cells Sources • C Orange juice, tomatoes One glass of OJ will give you your daily serving! • B Meat, poultry, & fish Grains • Folate Green veggies, beans, oj

  6. Minerals • Calcium Bone & teeth, Muscle contraction, blood clotting Sources: milk & dairy • Potassium Regulation of fluid, maintains heartbeat & nerve impulses Sources: OJ, bananas, green, leafy veggies • Sodium Maintains water balance, muscles & nerve impulses Sources: salt • Fluoride strengthen tooth enamel, prevents cavities Sources: Fluoridated toothpaste and water

  7. Minerals • Chromium Regulates blood sugar Sources: Meat, herbs, dairy • Phosphorus Bone formation and cell reproduction Sources: Cereals, meat, poultry, milk • Zinc Growth & healing Production of digestive enzymes Sources: Seafood, meat, poultry, eggs, milk

  8. Nutrient Deficiencynot having enough of a nutrient to maintain good health Sodium • Intake should be only 2,400mg/day • About 1 ¼ tsp. • Electrolytes: • Muscle movement, nerve signals, control fluid levels in body (Gatorade) Calcium • Intake should be about 1,300 mg/day • 8oz. of milk = 300 mg • 45% of skeleton forms between 9 & 17 • Osteoporosis: Disorder where the bones become brittle and break easily

  9. Nutrient Deficiency Balanced nutrition choices` helps protect against this Supplement usage is available for others Too much or too little of a nutrient can result in malnutrition: improper nutrition, caused by poor diets

  10. Water • 60% of your body weight • Carries waste out of body • Helps digest food • Helps raise body’s metabolism • Helps all chemical reactions • Temperature regulator • Try to drink as much as you can daily!

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