W10 Water, Vitamins & Minerals

Water, Vitamins &
Minerals
Vitamins
Certain
vitamins and minerals

are needed for the body to
function.
13 vitamins
22 minerals
Two
types of vitamins
Water-soluble
Fat-soluble
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
Vitamin A (Retinol)
Beta-carotene
vitamin A
Vitamin
is converted into
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
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
Too little vitamin A

May
cause night blindness

Lowered immune system
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
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+
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
Vitamin D Deficiency
May
lead to osteomalacia and/or

osteoporosis
Getting vitamin D
Sun
exposure for 10 minutes a
day
Foods:
Fortified milk
Tuna
Salmon
May need a supplement
Check with doctor first though
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.
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
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
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
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
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 wholegrain foods
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
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
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
Pantothenic Acid and

Biotin
Help
with metabolism and

formation of some hormones
Deficiencies are rare
Foods:
Almost any food, plant-based or
animal-based
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
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
Sodium
What
does sodium do for you?
Helps maintain fluid balance

Helps transmit nerve impulses
Influences contraction and relaxation
of muscles
Sodium & Health

Too
much sodium
Causes high blood pressure

May lead to fluid retention
Sodium Savvy
The
human body requires about

500 mg of sodium per day, while
the average American usually
ingests between 2,300-6,900 mg
each day.
It is recommended to stay in a
range of 1,500 to 2,400 mg / day.
Where are you getting

sodium?
www.mayoclinic.com
Sodium & Food

On
food labels:
Monosodium glutamate (MSG)

Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrite
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
Calcium
The
most abundant mineral in your

body
99% is stored in the bones
Known
How
for bone health
much do you need?
Males 19-50 years old: 1,000 mg / day

Females 19-50 years old: 1,000 mg /
day
Calcium & Foods

Dairy
products, fortified juices,

sardines
Food
Calcium
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 cream
cup 88 mg
Broccoli, cooked
cup 68 mg
Salmon, canned
3 oz 165 mg
Fortified orange juice
8 oz 300 mg
Iron
Iron
deficiency is the most

widespread vitamin or mineral
deficiency in the world.
70% of your bodys iron is in your
hemoglobin
Too little iron = too little oxygen
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
Iron supplements
Check
with your doctor first.

High risk groups:
Strict vegetarians
Those who do not eat a balanced diet
Those who are over 60
Smokers and those who regularly
drink alcohol
Chronic dieters
Those who suffer from food allergies,
intolerances
Water
Essential
for life
It is possible to live without food

than without water.
Water
makes up about 45-75% of

your body weight
Why is water important?

Aids
with transport
Mechanical functions
Helps to break substances down
Helps to maintain body
temperature/pH
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

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Water, Vitamins &

vitamins and minerals

is stored in the liver and

Promotes good vision

900 micrograms for males; 700

Too much vitamin A

turn your skin orange

Too little vitamin A

cause night blindness

Foods rich in vitamin A

Vitamin D The Sunshine

for building and

May boost immune system

5 micrograms until age 50

10 micrograms / day until 70; 15 mcg 70+

Too little vitamin D

D deficiency has been in

Body unable to absorb needed

lead to osteomalacia and/or

exposure for 10 minutes a

to red blood cells,

Vegetable oils, salad dressings, whole

for blood clotting

Also has a role for bone health

made in the intestines

Turnip greens, cauliflower, spinach,

Pork, beef, liver, peas, seeds,

to metabolism and red blood

Milk, yogurt, cheese, whole-grain

involved with energy production

Meat, poultry, liver, eggs, brown rice,

Lean meats, fish, legumes, green leafy

with nervous system, red

Only found in animal products

Folic acid (Folacin, Folate)

role in red blood cell

Leafy, dark green vegetables

Pantothenic Acid and

with metabolism and

to bone health, blood

minerals are needed by the body

does sodium do for you?

Helps maintain fluid balance

Sodium & Health

Causes high blood pressure

human body requires about

Where are you getting

Sodium & Food

Monosodium glutamate (MSG)

Reducing sodium in your

more fresh foods

most abundant mineral in your

for bone health

much do you need?

Males 19-50 years old: 1,000 mg / day

Calcium & Foods

products, fortified juices,

Fortified orange juice