NO! We have to get them through eating food that contains them! Nerve functions, muscles and skin require vitamins to function properly Fat soluble Water soluble Vitamins are absorbed through the intestinal tract with the help of lipids (fats) Build up and remain for a longer time in the body Stored in the liver and fatty tissues of the body AA DD EE KK Vitamins are absorbed through the intestinal tract with the help of lipids (fats) Build up and remain for a longer time in the body Stored in the liver and fatty tissues of the body Easily dissolved in body Excreted in the urine Must be replaced each day Includes Vitamin C and all B Vitamins 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? Dark greens and oranges 5. What does water do for our body? A.Carries water soluble vitamins 6. How much water should we drink every day? At least 8 cups a day (or 64 fl. oz.) B. Regulates body temperature C. Carries waste products out Vocabulary 1. Deficiency: 2. Toxicity: 3. Water Soluble: 4. Fat Soluble: 5. Macro: 6. Micro or Trace: 7. Electrolyte: Not enough of something (shortage) Too much of something (can become toxic/poisonous) Dissolves in water Dissolves in fat Large / Big amount Small / Tiny amount Minerals that help maintain fluid balance in the body VITAMINS VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES A (Fat Soluble) D (Fat Soluble) -Vision -Nerves -Growth -Liver -Cantaloupe -Sweet Potatoes -Yellow fruits and vegetables -Blindness -Stunted Growth -Impaired immune system -Loss of appetite -Blurred vision -Abdominal pain -Hair loss -Joint pain -Helps body absorb calcium and phosphorus -Helps strengthen bones -Milk -Milk Products -(Sunshine vitamin) -Rickets (bowed legs) -Bones become too weak to support body weight -Most toxic of all vitamins! -Appetite loss -Nausea & vomiting -Kidney damage Rickets VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES E (Fat Soluble) K (Fat Soluble) -Maintains cell membranes -Fruits and Veggies -Vegetable oils -Fortified grains and cereals -Nuts & seeds -Nerve deterioration -Can cause anemia in pre-mature babies -Brain hemorrhages -Stroke -Headaches -Muscle weakness -Nausea -Helps to clot blood -Dark green leafy vegetables -Liver -Hemorrhaging -Breakage of red blood cells which causes skin to turn yellow- (called jaundice in infants-can lead to brain damage) Jaundice 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. 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. VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES C Ascorbic Acid (Water Soluble) -Maintains connective tissues -Protects body against infection -Citrus fruits -Orange juice -Strawberries -Scurvy (spots on the skin and bleeding gums) -Breakdown of collagen -Kidney stones -Interferes with actions of Vitamin E -COENZYME! -Used for energy metabolism -Nerve function -Helps digestive system -Milk -Bran -Whole grains -Poultry -Fish -Dried Beans -Beriberi (Swelling in legs, sore muscles, stiffness and weakness) -None B1 Thiamine (Water Soluble) Scurvy Swollen and Bleeding Gums Spots on Skin VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES B2 Riboflavin (Water Soluble) -COENZYME! -Promotes growth -Used for energy metabolism -Milk -Yogurt -Cheese -Green leafy vegetables -Premature aging -Cracks in the corner of mouth -Inflammation of tongue and mouth -None -COENZYME! -Maintains nervous system -Used for energy metabolism -Milk -Eggs -Meat, fish, poultry -Whole grains -Enriched grains -Pellagra (Skin disorder) -Dermatitis -Diarrhea -Heartburn -Nausea -Ulcers B3 Niacin (Water Soluble) Pellagra VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Folate Folic Acid or Folicin (Water Soluble) -Makes new cells -Leafy green vegetables -Legumes -Seeds -Can lead to neural tube defects like spina bifida in infants -Anemia -Heartburn -Diarrhea -Masks B12 deficiency -Helps make red blood cells -Good for overall health -Green leafy vegetables -Animal protein -Anemia -Abnormal brain wave pattern -Irritability -Depression -Fatigue -Impaired memory B6 Pyriodoxine (Water Soluble) 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 mothers body already has a supply of folate in her system to prevent this tragic condition. VITAMINFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES B12 Cobalamin (Water Soluble) -Helps make new cells -Maintains nerves and cells -Whole grains -Animal foods -Insomnia -Fatigue -Poor nerve funcion -Water retention MINERALS MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Calcium (Macro) -Maintains strong bones and teeth -Milk -Milk & dairy products -Dark green leafy vegetables -Osteoporosis (holes in the bones) -Kidney stones -Helps build body cells -Works with calcium -Dairy products -Grain products -Meat -Osteoporosis -Can prevent calcium from working Phosphorus (Macro) Osteoporosis MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Magnesium (Macro) -Helps build bones -Helps nerves and muscles work normally -Regulates body temperature -Dark green leafy vegetables -Whole grain products -Heart disease -Heart spasms -Diarrhea -Lack of Coordination -Confusion -Coma -Helps carry oxygen to the blood -Helps cells use oxygen -Red meat -Dark green leafy vegetables -Anemia -Paleness -Weakness -Heart disease -Elevated LDLs Iron (Trace) MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Zinc (Trace) -Helps body make proteins -Heal wounds -Affects sense of taste and smell -Meat -Liver -Fish -Dairy products -Stunted growth -Rash -Hair Loss -Low copper absorption -Helps strengthen teeth and prevent cavities -Fluoridated water -Toothpaste -Tooth decay -Staining of teeth during development Fluorine (Trace) MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Copper (Trace) -Helps iron make red blood cells -Whole grain products -Weak bones -Weak blood vessels -Vomiting -Nervous system disorders -Helps body use energy -Iodized salt -Saltwater fish -Some dairy products -Goiter (Swelling of the thyroid gland in the neck) -Thyroid gland stops working Iodine (Trace) Goiters MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Sodium (Electrolyte) -Maintains fluid balance in the body -Salt -Packaged foods -Muscle cramps -High blood pressure -Maintains fluid balance in the body -Salt -Can cause convulsions in infants -High blood pressure Chloride (Electrolyte) MINERALFUNCTION FOOD SOURCES DEFICIENCIES TOXICITIES Potassium (Electrolyte) -Maintains fluid balance in the body -Fruits, especially bananas and oranges -Meat, poultry and fish -Dry beans -Dairy products -Irregular heart beat -Loss of appetite -Muscle cramps -Slowing of the heart beat