Vitamins & Minerals 21 st Century Summer School Nutrition Program 2013.
MICRONUTIRENTS: VITAMINS & MINERALS UNIT 11 NUTRITION.
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Transcript of MICRONUTIRENTS: VITAMINS & MINERALS UNIT 11 NUTRITION.
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MICRONUTI
RENTS:
VITAMIN
S & M
INERALS
UNIT 1
1 NUTR
ITIO
N
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YOU WILL BE ABLE TO…
Micronutrients - with a brief summary of each element here – Show sources, RDA, Functions.
o Vitamins
o Minerals
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VITAMINS
Certain vitamins and minerals are needed for the body to function.
13 vitamins 22 minerals
Two types of vitamins Water-soluble Fat-soluble
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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
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VITAMIN A (RETINOL)
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… 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
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TOO LITTLE VITAMIN A
May cause night blindness
Lowered immune system
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Foods Only animal products
Liver Eggs Milk, butter and cheese
CarotenoidsOrange/Yellow fruits and vegetables Cantaloupes, carrots,
sweet potatoes, winter squash
Leafy green vegetables Spinach, broccoli
FOODS RICH IN VITAMIN A
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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+
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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
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VITAMIN D DEFICIENCY
May lead to osteomalacia and/or osteoporosis
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GETTING VITAMIN D
Sun exposure for 10 minutes a day
Foods: Fortified milk Tuna Salmon May need a supplement
Check with doctor first though
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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.
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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
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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
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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
porridge
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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
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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
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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, green leafy vegetables, raisins, corn, bananas,
mangos
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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
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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
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PANTOTHENIC ACID AND BIOTIN
Help with metabolism and formation of some hormones
Deficiencies are rare
Foods: Almost any food, plant-based or animal-based
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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
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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
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SODIUM
What does sodium do for you? Helps maintain fluid balance Helps transmit nerve impulses Influences contraction and relaxation of muscles
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SODIUM & HEALTH
Too much sodium Causes high blood pressure May lead to fluid retention
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SODIUMThe human body requires about 500 mg of sodium per day,
while the average male 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.
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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
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CALCIUM & FOODS
Dairy products, fortified juices, sardines
Food Calcium
Yogurt, plain (low-fat)Yogurt, flavored (low-
fat)
1 cup - 415 mg1 cup – 345 mg
Milk, skimMilk, 1-2%
1 cup – 302 mg1 cup – 300 mg
Ice cream ½ cup – 88 mg
Broccoli, cooked ½ cup – 68 mg
Salmon, canned 3 oz – 165 mg
Fortified orange juice 8 oz – 300 mg
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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
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IRON & FOODS
Found in animal products Red meats, liver, poultry and eggs
Found in plant products Beans, nuts, seeds, dried fruits, fortified breads and cereals