Foods i vitamins and minerals

VITAMIN FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES-Milk is fortified with it -Liver -Cantaloupe -Sweet Potatoes -Yellow fruits and vegetables -Blindness -Stunted Growth-Impaired imm

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 Carries water soluble vitamins

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!

B Regulates body temperature

C Carries waste products out

D Prevents dehydration

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

VITAMIN FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

-Milk is fortified with it

-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 is fortified with it-Milk Products

-(Sunlight!)

-Rickets (bowed legs)-Bones

become too weak to

support body weight

-Most toxic

of all vitamins!

-Appetite loss

-Nausea & vomiting-Kidney damage

Rickets

VITAMIN FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

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 blood clot normally

-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)

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.

VITAMIN FUNCTION SOURCES FOOD 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)

Swollen and Bleeding Gums

Spots on Skin

VITAMIN FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

-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

VITAMIN FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

-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

mother’s body already

has a supply of folate in

her system to prevent

this tragic condition

Cobalamin

(Water Soluble)

-Helps make new cells

-Maintains nerves and cells

-Whole grains-Animal foods

-Insomnia-Fatigue-Poor nerve funcion

-Water retention

MINERALS

MINERAL FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

Calcium

(Macro)

-Maintains strength of bones and teeth

-Milk-Milk & dairy products

-Dark green leafy

vegetables

-Osteoporosis -Kidney stones

-Helps build body cells-Works with calcium

-Dairy products-Grain

products-Meat

-Osteoporosis -Can prevent calcium from

working

Phosphorus

(Macro)

Osteoporosis

MINERAL FUNCTION SOURCES FOOD 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)

MINERAL FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

MINERAL FUNCTION SOURCES FOOD 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

MINERAL FUNCTION SOURCES FOOD 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

MINERAL FUNCTION SOURCES FOOD DEFICIENCIES TOXICITIES

Sodium

(Electrolyte)

-Maintains fluid balance

in the body

-Salt-Packaged foods

-Muscle cramps -High blood pressure

-Maintains fluid balance

-Can cause convulsions in infants

-High blood pressure

Chloride

(Electrolyte)

MINERAL FUNCTION SOURCES FOOD 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