Foods i vitamins and minerals

Intro to Vitamins, Minerals & Water
1. What is the main function of vitamins and minerals?
To regulate body functions

2. What foods are a lot of the vitamins and minerals we
need found in?
Fruits and Vegetables

3. Because different fruits and vegetables have
different vitamins and minerals, how can we
ensure that we get all the different vitamins and
minerals that we need?
Eat a variety of fruits and vegetables


4. Which vegetables have the most vitamins and
minerals?
Red, Orange and Dark Greens

5. What does water do for our body?
A.
B.
C.
D.

Carries water soluble vitamins
Regulates body temperature
Carries waste products out
Prevents dehydration

6. How much water should we drink every day?
At least 8 cups a day (or 64 fl. oz.)
*Water is the MOST important nutrient our body needs!
*If you’re thirsty, you’re already dehydrated!


Vocabulary
1. Deficiency: Not enough of something (shortage)
2. Toxicity: Too much of something (can become
toxic/poisonous)

3. Water Soluble: Dissolves in water
4. Fat Soluble: Dissolves in fat
5. Macro: Large / Big amount
6. Micro or Trace: Small / Tiny amount
7. Electrolyte: Minerals that help maintain fluid balance in
the body


VITAMINS


VITAMIN

A
(Fat Soluble)

FUNCTION

-Vision

FOOD
SOURCES
-Milk is fortified
with it
-Liver

-Nerves

-Cantaloupe

-Growth

-Sweet
Potatoes
-Yellow fruits
and vegetables

FOOD
SOURCES

VITAMIN

FUNCTION

D

-Helps body
absorb
calcium and

phosphorus

-Milk is
fortified
with it

-Helps
strengthen
bones

-(Sunlight!)

(Fat Soluble)

-Milk
Products

DEFICIENCIES TOXICITIES

-Blindness
-Stunted
Growth
-Impaired
immune
system

-Loss of
appetite
-Blurred
vision

-Abdominal
pain
-Hair loss
-Joint pain

DEFICIENCIES TOXICITIES

-Rickets
(bowed legs)
-Bones
become too
weak to
support body
weight

-Most toxic
of all
vitamins!
-Appetite
loss
-Nausea &
vomiting
-Kidney
damage


Rickets


VITAMIN

E

FUNCTION

FOOD
SOURCES

-Maintains
cell
membranes

-Fruits and
Veggies
-Vegetable
oils
-Fortified
grains and
cereals
-Nuts & seeds

FUNCTION

FOOD
SOURCES

(Fat Soluble)

VITAMIN

K
(Fat Soluble)

-Helps
blood
clot
normally

-Dark green
leafy
vegetables
-Liver

DEFICIENCIES TOXICITIES

-Nerve
deterioration
-Can cause
anemia in
pre-mature
babies

-Brain
hemorrhages
-Stroke
-Headaches
-Muscle
weakness
-Nausea

DEFICIENCIES TOXICITIES

-Breakage of
red blood
cells which
causes skin to
-Hemorrhaging turn yellow(called
jaundice in
infants-can
lead to brain
damage)


Jaundice
Bilirubin is produced
by the breakdown of
red blood cells.
Normally bilirubin
passes through the
liver. Jaundice occurs
when bilirubin builds
up faster than a
newborn's liver can
break it down and
pass it from the body.

Phototherapy is a treatment with a special light that helps rid
the body of the bilirubin by altering it or making it easier for the
liver to get rid of it.

VITAMIN

C

FUNCTION
-Maintains
connective
tissues

-Protects
body
(Water Soluble) against
infection
Ascorbic Acid

VITAMIN

B1

FUNCTION

FOOD
SOURCES

-Citrus fruits
-Orange juice
-Strawberries

FOOD

SOURCES

-COENZYME!

-Milk

-Used for
energy
metabolism

-Bran

DEFICIENCIES TOXICITIES

-Scurvy
(spots on the
skin and
bleeding
gums)
-Breakdown
of collagen

-Kidney
stones
-Interferes
with actions
of Vitamin E

DEFICIENCIES TOXICITIES

-Beriberi

(Swelling in
-Whole grains legs, sore
muscles,
Thiamine
-Nerve function -Poultry
stiffness and
-Fish
weakness)
(Water Soluble) -Helps
digestive
-Dried Beans
system

-None


Scurvy
Swollen and Bleeding Gums

Spots on Skin


VITAMIN

B2

FUNCTION
-COENZYME!

-Promotes
growth

-Used for
energy
(Water Soluble)
metabolism
Riboflavin

VITAMIN

FUNCTION

FOOD
SOURCES
-Milk
-Yogurt
-Cheese
-Green leafy
vegetables
FOOD
SOURCES

DEFICIENCIES TOXICITIES

-Premature
aging
-Cracks in the
corner of
mouth

-Inflammation
of tongue and
mouth
DEFICIENCIES TOXICITIES

-COENZYME! -Milk
-Eggs
-Maintains
nervous
-Pellagra
-Meat, fish,
system
poultry
(Skin disorder)
Niacin
-Used for
-Whole grains -Dermatitis
energy
(Water Soluble) metabolism
-Enriched
grains

B3

-None

-Diarrhea
-Heartburn
-Nausea
-Ulcers

Pellagra


VITAMIN

Folate
Folic Acid or
Folicin

FUNCTION

-Makes new
cells

FOOD
SOURCES
-Leafy green
vegetables
-Legumes
-Seeds

(Water Soluble)

VITAMIN

B6
Pyriodoxine
(Water Soluble)

FUNCTION

FOOD
SOURCES

-Helps make
-Green leafy
red blood cells vegetables
-Good for
overall health

-Animal
protein

DEFICIENCIES TOXICITIES

-Can lead to
neural tube
defects like

spina bifida
in infants
-Anemia
-Heartburn
-Diarrhea

-Masks B12
deficiency

DEFICIENCIES TOXICITIES

-Anemia
-Abnormal
brain wave
pattern
-Irritability

-Depression
-Fatigue
-Impaired
memory


Spina Bifida
The spinal cord begins
to develop within the first
28 days of pregnancy.
Since folate makes new
cells, it is vital that the
mother’s body already
has a supply of folate in
her system to prevent
this tragic condition.


VITAMIN

B12
Cobalamin

FUNCTION

-Helps make
new cells

-Maintains
(Water Soluble) nerves and
cells

FOOD
SOURCES

-Whole grains
-Animal foods

DEFICIENCIES TOXICITIES

-Insomnia
-Fatigue
-Poor nerve
funcion

-Water
retention


MINERALS

MINERAL

Calcium

FUNCTION

FOOD
SOURCES

DEFICIENCIES TOXICITIES

-Maintains
strength of
bones and
teeth

-Milk
-Milk & dairy
products
-Dark green
leafy
vegetables

-Osteoporosis -Kidney stones

FUNCTION

FOOD
SOURCES

DEFICIENCIES TOXICITIES

(Macro)

MINERAL

Phosphorus -Helps build
(Macro)

body cells

-Dairy products

-Works with
calcium

-Grain
products
-Meat

-Osteoporosis

-Can prevent
calcium from
working


Osteoporosis

MINERAL

Magnesium
(Macro)

MINERAL

Iron
(Trace)

FUNCTION
-Helps build
bones

FOOD
SOURCES
-Dark green
leafy
vegetables

-Helps nerves
and muscles
work normally -Whole grain
products
-Regulates
body
temperature
FUNCTION

FOOD

SOURCES

-Helps carry
oxygen to the -Red meat
blood
-Dark green
leafy
-Helps cells
vegetables
use oxygen

DEFICIENCIES TOXICITIES

-Diarrhea
-Heart disease -Lack of
Coordination
-Heart spasms
-Confusion
-Coma
DEFICIENCIES TOXICITIES

-Anemia
-Paleness

-Heart disease

-Weakness

-Elevated LDLs

MINERAL

Zinc
(Trace)

MINERAL

Fluorine
(Trace)

FUNCTION

FOOD
SOURCES

-Helps body
make proteins

-Meat

-Heal wounds

-Liver

-Affects sense
of taste and
smell

-Fish

FUNCTION

-Helps
strengthen
teeth and
prevent
cavities

-Dairy
products
FOOD
SOURCES

-Fluoridated
water
-Toothpaste

DEFICIENCIES TOXICITIES

-Stunted
growth
-Rash
-Hair Loss

-Low copper
absorption

DEFICIENCIES TOXICITIES

-Tooth decay

-Staining of
teeth during
development


MINERAL

Copper

FUNCTION

-Helps iron
make red
blood cells

FOOD
SOURCES

-Whole grain
products

DEFICIENCIES TOXICITIES

-Weak bones
-Weak blood
vessels

(Trace)

MINERAL

Iodine
(Trace)

FUNCTION

-Helps body
use energy

FOOD
SOURCES

-Iodized salt

-Vomiting
-Nervous
system
disorders

DEFICIENCIES TOXICITIES

-Goiter

-Saltwater fish (Swelling of
the thyroid
-Some dairy
gland in the
products

neck)

-Thyroid gland
stops working


Goiters


MINERAL

Sodium

FUNCTION

-Maintains
fluid balance
in the body

FOOD
SOURCES

-Salt
-Packaged
foods

DEFICIENCIES TOXICITIES

-Muscle
cramps

-High blood
pressure

(Electrolyte)

MINERAL

Chloride
(Electrolyte)

FUNCTION

-Maintains
fluid balance
in the body

FOOD
SOURCES

-Salt

DEFICIENCIES TOXICITIES

-Can cause
convulsions in -High blood
pressure
infants

MINERAL

Potassium
(Electrolyte)

FUNCTION

-Maintains
fluid balance
in the body

FOOD
DEFICIENCIES TOXICITIES
SOURCES
-Fruits,
especially
-Irregular
bananas and
heart beat
oranges
-Slowing of the
-Meat, poultry -Loss of
heart beat
appetite
and fish
-Muscle
-Dry beans
cramps
-Dairy
products