Vitamins minerals and water

List seven minerals your body needs in significant amounts.. Myth As part of a healthy diet, people need to take dietary supplements Fact A diet that contains a variety of healthful foo

Identify the two main classes of vitamins.

List seven minerals your body needs in

significant amounts.

Explain why water is so important to your body.

Myth As part of a healthy diet, people need to take

dietary supplements

Fact A diet that contains a variety of healthful foods

usually supplies all the vitamins and minerals that your

body needs

• One of the first discoveries of the

importance of vitamins came in the

1700s

Vitamins

• A Scottish doctor, James Lind,

discovered that sailors who were fed

citrus fruits recovered from scurvy

• Today, health scientists know that scurvy

is caused by a lack of vitamin C, which is

found in abundance in citrus fruits

• Nutrients that are made by living things, are required

only in small amounts, and that assist many

chemical reactions in the body are vitamins

• A nutrient that helps the body use carbohydrates,

proteins, and fats is a vitamin.

What Are Vitamins?

• There are two classes of vitamins

• fat-soluble vitamins—dissolve in fatty material

• Fat-soluble vitamins can be stored by the body

Fat-Soluble Vitamins

• Vitamins A, D, E, and K are fat-soluble vitamins

• Sources of fat-soluble vitamins are

• vegetable oils

• liver

• eggs

• certain vegetables

• Water-soluble vitamins cannot be stored by the

• Vitamins called antioxidants help protect healthy

cells from the damage caused by the normal aging

process as well as from certain types of cancer

Antioxidants

• Vitamins C and E are two of the most powerful

antioxidants

• Vitamin C helps strengthen blood vessel walls,

strengthens your immune system, and aids in iron

absorption

• A nutrient that regulates many chemical reactions in the

body is a mineral

• Occurs naturally in rocks and soil

• Minerals that are required in amounts greater than

100mg are considered macro minerals

• Calcium, sodium, potassium, magnesium,

phosphorus, chloride (chlorine), and sulfur

• Your body requires very small amounts of trace minerals

• Iron and zinc

Minerals

• Calcium is important in blood clotting and the

functioning of your nervous system

Calcium

• It is an essential ingredient in the formation and

maintenance of bones and teeth

• A lack of calcium can sometimes lead to

osteoporosis, a condition in which the bones

gradually weaken

• Potassium and sodium work together to maintain

water balance in the body

Potassium

• Most Americans do not consume enough potassium

• Iron is necessary for healthy red blood cells.

Iron

• If a person’s diet does not include enough iron, he or

she may develop anemia, a condition in which the

red blood cells do not contain enough hemoglobin

• Sodium is important in several body processes,

including the functioning of the heart and water

balance

Sodium

• Too much sodium can cause a problem with blood

pressure

• Vitamin and mineral supplements, therefore, are not

usually necessary if your diet is nutritious and

well-balanced

Vitamin and Mineral Supplements

• An excess, or overdose, of vitamins or minerals may

damage your health

• If you do take a vitamin or mineral supplement, a

health care provider can advise you about how much

is the right amount

those that produce

energy and build new

tissues, take place in

a water solution

• Homeostasis is the process of maintaining a steady

state inside your body

Water and Homeostasis

• When you become overheated, your body excretes

perspiration, which cools your body Thus, water

regulates body temperature

• Water contains dissolved substances called

electrolytes that regulate many processes in your

cells

• Dehydration is a condition in which the water

content of the body has fallen to an extremely low

level

Preventing Dehydration

• Symptoms of dehydration can include fatigue, dry

mouth, dizziness, weakness, flushed skin, headache,

blurred vision, difficulty swallowing, dry skin, rapid

pulse, and a infrequent urination

Dehydration and Blood Viscosity

• Blood plasma is about 90% water

• As the body loses water during dehydration, the

blood thickens, making it harder for the heart to pump blood through the body

• Every day, you need at least ten 8-ounce cups of

water if you are a female 14 to 18 years old

How Much Water?

• Males in the same age group need 14 cups of water

per day

• A sports drink is not necessary if you exercise for 60

minutes or less

Water Versus Sports Drinks

• If you exercise longer, a sports drink that contains

carbohydrates may be beneficial

• Sports drinks with electrolytes are not necessary

unless you exercise for 5 hours or more

Herbal Supplements

• Supplements that contain extracts or ingredients from the roots, berries, seeds, stems, leaves, buds, or

flowers of plants are herbal supplements.

• Herbal supplements are officially classified as food

and not drugs

• This means that herbal or dietary supplements do not have to be proven safe or screened by the

FDA before placed on the market

Supplements - Creatine

• An amino acid that is made in the liver, kidneys, and

pancreas is called creatine

• Found in meat and fish

• Many teenagers use creatine to increase their athletic performance or to become more muscular

• Suspicion that excessive creatine use could cause

cramping, diarrhea, nausea, dizziness, dehydration,

muscle strain, high blood pressure, and abnormal

liver/kidney function

Supplements – Protein supplements

• A product taken orally that contains proteins that are

intended to supplement one’s diet and are not

considered food are protein supplements.

• Health and fitness experts say that the amount of

protein needed each day is about one gram of protein per pound of body weight

• Most people easily meet or exceed this requirement

• Any excess protein is converted to fat and not to muscle

1 What are vitamins? How do they differ from minerals?

2 What are the two classes of vitamins? Which vitamins fall into each

class?

3 Which seven minerals are needed by the body in significant amounts?

4 What roles does water play in the body?

5 Define homeostasis.

6 What vitamins are supplied by green, leafy vegetables? By citrus

fruits?

7 What are some ways that people with high blood pressure can reduce

their sodium intake?

8 How can feelings of thirst help a person maintain homeostasis on a