Vitamins, Minerals and Water

A vitamin is a nutrient that is made by living things, is required in small amounts, and assist in chemical reactions in the body.

There are two classes of vitamins, fat-soluble vitamins, which dissolve in fatty materials, and water-soluble vitamins, which dissolve in water.

What are Vitamins

Vitamins A, D, E and K Found in vegetable oils, liver, eggs and

certain vegetables. Can be stored in body fat Absorption is enhanced by dietary fat

Fat-Soluble Vitamins

Vitamins B, C and Folate (Folic Acid) Found in fruits, vegetables and other

sources These vitamins cannot be stored in the body It is important to eat these foods everyday

Water-Soluble Vitamins

Vitamins called antioxidants help protect healthy cells from the damage caused by the normal aging process as well as from certain types of cancer.

Vitamin C and E are great antioxidants C: citrus fruits, strawberries, broccoli,

tomatoes and potatoes E: vegetable oils, whole grains, seeds, nuts

and peanut butter

Antioxidants

Minerals are nutrients that occur naturally in rocks and soil

Your body only requires a small amount 24 minerals are essential for good health You need seven minerals- calcium, sodium,

potassium, magnesium, phosphorus, chlorine and sulfur in significant amounts

Minerals

Important in blood clotting and the functioning of your nervous system

Essential for forming bones and teeth A lack of calcium can lead to osteoporosis

(weakening of the bones)

Calcium

Potassium and Sodium work together to maintain water balance in the body

People who consume enough potassium have lower blood pressure

Baked potatoes, spinach, bananas, dried fruits, oranges, soybeans, and tomato products

Potassium

Necessary for healthy red blood cells RBC carry hemoglobin, which carries

oxygen from your lungs to all parts of your body

Women and adolescent girls need extra iron to make up for what they lose during menstruation

Lack of iron could cause anemia- make the person feel tired and weak

Lean beef, fortified cereal and cooked spinach

Iron

Table salt is a major source People consume way more than they need Sodium is needed for heart function and

water balance Excess sodium can lead to high blood

pressure Processed and manufactured foods such as

canned soups or frozen pizzas Salted chips and nuts

Sodium

First make an adjustment to your daily diet You can overdose on vitamins and minerals Fat-soluble can cause poisoning; nausea,

vomiting, joint pain, headaches and hair loss

Water-soluble will be excreted out of your body and is not a wise financial investment

Supplements

65% of your body is water Nearly all of the body’s chemical reactions,

including those that produce energy and build new tissues, take place in a water solution

Primary component of blood and tissue Carries dissolved waste products out of the

body and helps digest food

Water

Homeostasis is the process of maintaining a steady state inside your body

When your body becomes overheated, your body excretes perspiration, which cools your body down

Water contains dissolved substances called electrolytes that regulate many processes in your cells. Ex: Your nervous and muscular systems depend on electrolytes.

Water and Homeostasis

Very heavy perspiration or severe diarrhea can result in dehydration, a serious reduction in the body’s water content.

Weakness, rapid breathing and a weak heart beat

Preventing Dehydration

Females: 10- 8oz cups (80oz) Males: 14- 8oz cups (112oz) Fruits and vegetables or juices Coffee, tea and soda with caffeine are not

good sources of water because they increase the amount of water your body excretes.

You can lose up to 4 cups of water during every hour of heavy exercise

How Much Water?

Experts recommend that you drink 2 cups of water 2 hours before exercise

During exercise you should take a drink every 15 minutes

A sports drink is not necessary for exercise under 60 minutes

A sports drink with electrolytes is not necessary unless you exercise for 5 hours or more

Water V Sports Drink