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Micronutrients & Water
This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call 1-888-328-3483.
Presented By:Network for a Healthy California
Huntington Beach Union High School District
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What are Micronutrients?
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What are Micronutrients?
Essential elements only needed in small quantities.
Vitamins & Minerals
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A Look at Vitamins
Vitamins are: Nutrients that are made by living
things Required in small amounts Assist in many chemical reactions Do not directly supply you with
calories Fat soluble or water soluble
vitamin a vitamin c thiamin folic acid niacin thiamin
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What are the fat soluble vitamins?
&Why do these vitamins
require fat to be included in our diets?
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Fat Soluble Vitamins
Fat soluble – absorbed with the help of fat; stored in fatty tissues and liver Vitamin A Vitamin D Vitamin E Vitamin K
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Why is Vitamin A important?
&What foods provide Vitamin
A?
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Vitamin A Function- helps maintain skin and
eyes; helps protect against infection
Food Sources Animal: liver, eggs, cheese, milk Plant (beta carotene): yellow, orange
and dark green vegetables & fruit – carrots, apricots, sweet potatoes, kale & collard greens
vitamin a beta carotene zeaxanthin carotenoids alpha carotene lutein vitamin a
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Why is Vitamin D important?
&What foods provide Vitamin
D?
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Vitamin D
Function – helps maintain bones & teeth; helps control calcium levels in our blood, prevents rickets
Sources: milk, eggs, butter, liver, fortified cereals, oily fish (salmon) & exposing our skin to the sunlight
vitamin d ergocalciferol cholecalciferol sunshine vitamin vitamin d1 vitamin d10
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Why is Vitamin E important?
&What foods provide Vitamin
E?
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Vitamin E Function – helps maintain red
blood cells and is an antioxidant Sources – margarine, vegetable
oil, salad dressing with vegetable oil, wheat germ, sunflower seeds, almonds, whole grains, legumes, leafy green vegetables
vitamin e alpha tocotrienol beta tocopherol gamma delta vitamin e
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Why is Vitamin K important?
&What foods provide Vitamin
K?
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Vitamin K
Function – helps blood to clot, helps in forming bones
Sources – leafy green vegetables, broccoli, canola & olive oils, cabbage
vitamin k phyllopquinone menaquinones menadione vitamin k1 vitamin k2
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Water soluble – dissolves in water
Thiamin (B1) Riboflavin (B2) Niacin (B3) Pyridoxine (B6) Cobalamin (B12)
Pantothenic acid Folic Acid (Folate) Biotin Vitamin C
Water Soluble Vitamins
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Why are the B Vitamins important?
&What foods provide the B
Vitamins?
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B Vitamins
Function: help metabolize carbohydrates, fats & proteins Folic Acid helps form red blood cells Thiamin & B12 helps in nervous
system function Sources: meat, whole grains, leafy
green vegetables, eggs, dairy
thiamin riboflavin niacin pantothenic acid pyridoxine biotin vitamin b12
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Why is Vitamin C important?
&What foods provide Vitamin
C?
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Vitamin C
Function: helps produce connective tissue, repairs, helps absorb iron, protects from bruising, keeps gums healthy, helps heal cuts, protects from infection
Source: citrus fruits, broccoli, kiwi, cantaloupe, red peppers, tomatoes
vitamin c ascorbic acid dehydroascorbic acid
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A Closer Look at Minerals
Minerals:
Naturally occur in rock or soil Help trigger or regulate body
processes Give our bodies structure
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What minerals are needed by the body?
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A Closer Look at Minerals
Calcium Chlorine Chromium Cobalt Copper Fluoride Iodine Iron Magnesium
Manganese Molybdenum Phosphorus Potassium Selenium Sodium Sulfur Vanadium Zinc
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Key Nutrients for Teens?
Let’s highlight three key nutrients: Calcium Iron Folic Acid
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Structural component of bones & teeth
Helps muscle contract Helps blood clot Transmits nervous system
messages
Calcium
Hel
lo!!
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How many of you think you get enough calcium?
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U.S. Teens & Calcium Consumption
9 out of 10 girls are NOT getting enough calcium
7 out of 10 boys are NOT getting enough calcium
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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
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Amount of calcium in our bodies at different stages
Newborn: 27 grams 10 years old: 400 grams 15 years old: 800 grams Adult: 1200 grams Adult with Osteoporosis: 750
grams
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Weight Bearing Exercise and Bone Health
Running, walking, and weight-lifting add to the strength of bones
Consume calcium-rich foods and keep moving!
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How much calcium should a teen get?
Ages 9-18
1,300 mg of calcium per day
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What food groups contain calcium?
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Sources of Calcium
Milk , cheese, yogurt Leafy green vegetables Some fish with bones
(sardines) and shellfish Tofu Sesame seeds, beans Fortified foods
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Calcium/Vitamin D Link
Need vitamin D for absorption of calcium
Most milk products are fortified with vitamin D
Exposure to sunlight activates vitamin D production in the body
Calcium
Bone
Vitamin D
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Lactose Intolerance
Decreased production of enzyme lactase
Very common problem among many ethnic groups
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Lactose Intolerance
Lactose reduced or lactose free dairy products
Add lactase enzyme to fluid milk
Take lactase supplement Consume small quantities
of lactose foods
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Iron
Component of red blood cells that carries oxygen
Immune system function Helps vitamin A function Helps produce collagen
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Iron Foods
Lean Meats Shellfish Sardines Spinach Enriched and Whole Grain Foods Dried Fruits
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Symptoms of Iron Deficiency
Get tired quickly Shortness of breath Dizziness Severe - anemia
headaches sleeplessness feeling cold pale
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U.S. Teens and Iron Deficiency
More teen girls are iron deficient than teen boys
Diagnosis made via blood test
Easily reversible by consuming iron rich diet
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Why are more girls iron deficient than boys?
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Recommended Iron Intake
Teen Girls:
15 mg/day
Teen Boys:
10-12 mg/day
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Iron Absorption Foods that increase absorption:
Vitamin C foods combined with iron containing foods
Foods that decrease absorption: Coffee, tea High fiber foods
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Which foods would you combine to enhance iron
absorption?
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Folic Acid
Cell building B vitamin Helps to produce DNA and RNA Plays a role in reducing spina bifida May have role in protecting
against heart disease Works with vitamin B12 in forming
hemoglobin in red blood cells
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Folic Acid Recommended for Teens
400 mcg folic acid per day This recommendation is largely
based upon reduction of spina bifida
Current recommendations are the same for both genders
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Good Food Sources of Folic Acid
Orange Juice
Leafy Green Vegetables
Legumes
Fortified Grain Products cereals pastas breads flour
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Nutrients
Macronutrients- Carbohydrates, Protein, and Fat
Micronutrients- Vitamins and Minerals
What is the one essential nutrient we have not discussed?
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Water
About 65% of our body is water
Almost all of our body’s chemical reactions need water
Blood and tissue have high water content
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Water Carries away waste material Maintains body temperature–
sweating Carries electrolytes
sodium/ potassium– regulate many processes in cells (nerves and muscles)
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How much fluid do we need each day?
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Fluid Needs
We need about 6 – 8 eight ounce cups of fluid or about ½ gallon
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General Guidelines
Eat a variety of foods to make sure you are consuming all the micronutrients
Refer to www.MyPyramid.gov for guidelines on nutrition and physical activity