Water, Vitamins & Minerals Vitamins

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 is converted into vitamin A
• Vitamin 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 whole-grain 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 for bone health
• How 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

Iron

• Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
• 70% of your body’s 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