Micronutrients

Phytochemicals

What are Micronutrients?

Vitamins - complex structures that help regulate many functions in your body

Minerals – parts of many cells & enzymes, and can trigger reactions

A Closer Look at Vitamins

Two kinds: Fat soluble – dissolves in fat

vitamin A – eyes, cells, protects

Vitamin D – helps bones Vitamin E – antioxidant Vitamin K – helps clotting,

helps make protein

Water soluble vitamin C

helps produce connective tissue repairs helps absorb iron protects from bruising keeps gums healthy helps heal cuts protects from infection

A Closer Look at Vitamins

A Closer Look at Vitamins

B vitamins – helps our bodies produce energy B1-thiamin B2-riboflavin B3-niacin B6-pyridoxine

pantothenic acid

Biotin folic acid B12

A Closer Look at Minerals

Minerals – a small amount of essential nutrients (4% of body weight) needed to:

Regulate body processes Give our bodies structure Help trigger or regulate processes

A Closer Look at Minerals

Calcium Phosphorus Magnesium Chloride Potassium Chromium Cobalt Copper

Fluoride Iodine Iron Manganese Molybdenum Selenium Sodium Zinc

Key Nutrients for Teens?

Let’s highlight four key nutrients:

Calcium Vitamin D Folic Acid Calcium

Calcium & Vitamin D Role in the body Status of U.S.

teens Good food sources Calcium/Vitamin D

link Options for those

with lactose intolerance

Structural component of bones and teeth

Aids in muscle contraction

Aids in blood clotting

Transmission of nervous system messages

Calcium’s Role in the Body

Hello!!

U.S. Teens and Calcium Consumption

9 out of 10 girls are not meeting calcium requirements

7 out of 10 boys are not meeting calcium requirements

Younger children (ages 6-11) 2/3 not meeting calcium requirements

Why be concerned about calcium intake during teen years?

Other than infancy, this is most rapid growth period 15-20% of adult height is acquired 50-80% of adult weight Approximately 45% of total skeletal

mass is acquired

Why be concerned about calcium intake during teen years?

Without proper nutrients, the optimal growth opportunity is lost

Dire long term health consequences can result

Weight Bearing Exercise and Bone Health Weight bearing exercise an

important factor in bone health

Running, walking, weight-lifting add to the strength of bones

Drink your milk and keep moving!

How much calcium should a teen get?

The recommendation for calcium intake for children and young adults, ages 9-18 is 1,300 mg of calcium per day

Good Food Sources of Calcium

Milk and milk products

Dark, leafy green veggies

Some fish and shellfish

Tofu

The Calcium/Vitamin D Link

Need vitamin D for absorption of calcium

Most milk products are “fortified” with vitamin D

Exposure to sunlight is good source of vitamin D

Calcium

Vitamin D

Lactose Intolerance Very common

problem, especially among certain ethnic groups

Decreased production of enzyme lactase

Getting Calcium Despite Lactose Intolerance Look for lactose

reduced/lactose free milk and dairy products

Add lactase enzyme to fluid milk

Take lactase supplement

Consume small quantities of lactose foods

Iron

Iron’s role in the body Iron deficiency U.S. teens and iron

consumption Iron rich foods Complementary foods Iron supplementation

Iron Rich Foods

Lean Meats Shellfish Sardines Spinach Enriched and

Whole Grain Foods

Iron’s Roles in the Body

Component of hemoglobin

Part of an immune system enzyme

Helps vitamin A function well

Helps produce collagen

Symptoms of Iron Deficiency

Rapid fatigue Shortness of

breath Dizziness Severe - anemia

headaches insomnia feeling cold pallor

U.S. Teens and Iron Deficiency

25% of teenaged girls are iron deficient

Many teenage boys also have iron poor diets

Diagnosis made via blood test

Easily reversible by consuming iron rich diet

Recommended Iron Intake

Teen Girls:

15 mg/day

Teen Boys:

10-12 mg/day

The Best Iron Absorption

Combine iron rich foods with foods that enhance absorption, such as: vitamin C rich foods eat heme iron source along with non-

heme source Choose to eat foods that lower iron

absorption later: coffee, tea high fiber foods

Folic Acid

The roles of folic acid in the body

How much folic acid does a teen need?

Good food sources of folic acid

Roles of Folic Acid Humans

A cell building B vitamin Helps to produce DNA and RNA Known to play a role in reducing

birth defects May have role in protecting

against heart disease Works with vitamin B12 in forming

hemoglobin in red blood cells

Folic Acid Recommended for Teens

400 mcg folic acid per day

This recommendation is largely based upon reduction of birth defects association with folic acid.

Current recommendations are the same for both genders.

Good Food Sources of Folic Acid

Orange Juice

Leafy vegetables

Legumes

Fortified Grain Products cereals pastas breads flour

General Guidelines Eat a variety of foods Choose a diet low in

fat, saturated fat, and cholesterol

Choose a diet moderate in sugars

Chose a diet moderate in salt and sodium