vitamins and minerals. vitamins function of vitamins all of the following require vitamins to...
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VITAMINS AND MINERALS
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VITAMINS
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Function of Vitamins
• All of the following require vitamins to function properly:–Nerves–Muscles– Skin
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Types of Vitamins
• Fat Soluble Vitamins–Vitamins that are transported through the
body by being absorbed and stored in fat.• Water Soluble Vitamins–Vitamins that are dissolved in water and
transported through the body.
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Fat Soluble Vitamins
• Vitamin A• Vitamin D• Vitamin E• Vitamin K
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Water Soluble Vitamins
• Vitamin C• B Vitamins– Thiamin–Riboflavin–Niacin– Folate
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Vitamin A
• Function– Enhances hair and skin
• Prevents–Night blindness
• Food Sources–Red, orange and dark green vegetables
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Vitamin D
• Called the “Sunshine Vitamin”• Function–Manufactured by the body with exposure to
sunlight.–Works with the body to build and maintain
healthy bones and teeth.
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Vitamin D
• Prevents–Rickets (softening of the bones)
• Food Sources–Added to milk products
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Vitamin E
• Function–Protects membranes of white and red blood
cells.• Prevents–Neurological problems
• Food Sources–Oils (corn, olive, sunflower)–Nuts (almonds, hazelnuts and peanuts)
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Vitamin K
• Function–Helps blood to clot
• Prevents–Hemorrhaging
• Food Sources–Dark green vegetables
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Vitamin C
• Function–Helps to form collagen which holds the cells
together and aids in healing.• Prevents– Scurvy (swollen bleeding gums and the
opening of previously healed wounds)• Food Sources–Citrus fruits, strawberries, broccoli and
tomatoes
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B-Vitamins
• Function–Helps turn carbohydrates into energy.–Helps to promote a healthy nervous system.
• Types– Thiamin–Riboflavin–Niacin– Folate
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Thiamin
• Also known as B1• Prevents–Beriberi (wasting and partial paralysis)
• Food Sources– Enriched and whole grain breads and
cereals
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Riboflavin
• Also known as B2• Prevents–Premature aging
• Food Sources–Whole grains and milk products
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Niacin
• Also known as B3• Prevents–Pellagra (diarrhea, dermatitis, dementia and
death)• Food Sources–Meat, poultry, fish
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Folate• Also known as:– Folic Acid– Folacin–Vitamin B9
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Folate• Prevents–Neural tube birth disorders, such as Spina
Bifida – The fetal spinal column doesn’t close
completely during the first month of pregnancy. There is nerve damage that causes paralysis of the legs.
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Folate
• Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant.
• Meeting the folate requirements before becoming pregnant is essential for prevention.
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Folate
• Food Sources–Dark Green Leafy Vegetables–Broccoli– Liver– Legumes– Fortified breakfast cereals
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MINERALS
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Function of Minerals
• Most minerals help build strong bones and teeth.
• Others are used to make substances that the body needs.
• Minerals are usually needed in tiny amounts, but are critical to good health.
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Food Sources of Minerals
• Minerals can be found in most foods–Dairy products–Animal products– Fruits–Vegetables
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Types of Minerals
• Macro Minerals• Trace or Micro Minerals• Electrolytes
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Macro Minerals
• Define–Needed in great quantities in the body
• Types–Calcium–Phosphorus–Magnesium
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Calcium
• One of the most common mineral deficiencies in the United States.
• Calcium deficiency causes osteoporosis.• Osteoporosis causes bones to gradually lose
their minerals which makes them become weak and frail.
• Good sources of calcium are found in dairy products.
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Trace or Micro Minerals• Define–Needed in smaller quantities in the body,
but are just as essential as macro minerals.• Types– Iron– Iodine– Fluoride– Zinc–Copper
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Iron
• The other most common mineral deficiencies in the United States.
• Iron deficiency causes anemia, or low red blood cell formation.
• Animal products provide excellent sources of iron.
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Electrolytes
• Define–Helps maintain the fluid balance in the body–Helps maintain the heartbeat–Helps muscle and nerve action–Can easily become imbalanced in cases of
dehydration, illness and diarrhea
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Electrolytes
• Types– Sodium–Chloride–Potassium
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Summary
• Vitamins and minerals are vital for a healthy diet.
• Without them, our bodies suffer from many illnesses that can be prevented.
• Eating a well balanced diet allows your body to benefit from the variety of vitamins and minerals found in foods.