vocabulary - blog.wsd.netblog.wsd.net/mameyer/files/2014/06/vitamins-minerals-and-water-1.pdf ·...

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

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?

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

Personal Water Requirements

• Divide your body weight in pounds by

two.

• 150 ÷2 = 75 oz. of water

• How many plastic water bottles should

you drink a day???

WATER

• Water is contained in most food

• About 80% of the water we intake

comes from the liquids we drink.

• About 20% of the water we intake

comes from the food we eat.

Water & Exercise

• Drink water for short duration exercise

(less than 60 min)

• For moderate to high intensity activities

(greater than 60 min) sport drinks will

help replace carbohydrate loss and

electrolyte balance

• Drink 8-20oz of water an hour before

exercise

• Drink 16-24oz per hour during exercise

(4-6oz every 15 minutes)

• Thirst is an indicator of dehydration

• Urine should be a pale yellow

• Darker urine is another indication of

dehydration.

Ways to tell you are dehydrated:

WATER STATISTICS

• #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)

• #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

Water

• #3. Even MILD dehydration will slow

down one's metabolism 3%.

• #4. One glass of water will shut down

midnight hunger pains for almost 100%

of the dieters studied in a University of

Washington study.

Water

• #5. Lack of water, the #1 trigger of daytime fatigue.

• #6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

Water• #7. A mere 2% drop in body water can trigger

fuzzy short-term memory, trouble with basic

math, and difficulty focusing on the computer

screen or on a printed page.

• #8. Drinking 5 glasses of water daily

decreases the risk of colon cancer by

45%, plus it can slash the risk of breast cancer

by 79%, and one is 50% less likely to develop

bladder cancer.

Are you drinking the amount of

water you should drink

every day?

https://www.youtube.com/wat

ch?v=zCheAcpFkL8

Start drinking water today!!

• Make a label for your new bottle

• You must draw the functions of water

on your label

• Be creative!

• Once finished come to the front, get it

checked off, and tape it on.

Six Essential Nutrients

• Fat------------------------9

• Carbs---------------------4

• Minerals------------------0

• Vitamins------------------0

• Water---------------------0

• Protein--------------------4

VITAMINSWhat categories are vitamins broken down into?

WATER SOLUBLE AND FAT SOLUBLE

VITAMIN FUNCTIONFOOD

SOURCESDEFICIENCIES TOXICITIES



A(Fat Soluble)

D(Fat Soluble)

-Night

blindness

-Hair

-Skin

Red, orange and dark green vegetables

-Carrots

-Sweet Potatoes

-Apricots

-Cantaloupe

-Blindness

-Stunted Growth

-Impaired immune system

-Loss of appetite

-Blurred vision

-Abdominal pain

-Hair loss

-Joint pain

-Helps body

absorb

calcium

-Helps

strengthen

bones and

teeth

-Milk and milk products 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





E(Fat Soluble)

K(Fat Soluble)

-Protects

membranes

of white and

red blood

cells

-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)

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.





CAscorbic Acid

(Water Soluble)

-Maintains

connective

tissues

(collagen)

-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

B1Thiamine

(Water Soluble)

Scurvy

Swollen and Bleeding Gums

Spots on Skin





B2Riboflavin

(Water Soluble)

-COENZYME!

-Promotes

growth

-Used for

energy

metabolism

-Whole grains

-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

B3Niacin

(Water Soluble)

Pellagra





FolateFolic Acid or

Folicin

(Water Soluble)

-Makes new

cells

-Prevents

neural tube

defects

-Leafy green vegetables

-Legumes

-Seeds

-Flour

-Can lead to neural tube defects like spina bifidain infants

-Anemia

-Heartburn

-Diarrhea

-Bloating, bitter taste, breathing difficulty

-Helps make red blood cells

-Good for overall health

-Green leafy vegetables

-Animal protein

-Anemia

-Abnormal brain wave pattern

-Irritability

-Depression

-Fatigue

-Impaired memory

B6Pyriodoxine

(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.



B12Cobalamin

(Water Soluble)

-Helps make

new cells

-Maintains

nerves and

cells

-Whole grains

-Animal foods

-Insomnia

-Fatigue

-Poor nerve funcion

-Water retention

MINERALS

MINERAL FUNCTIONFOOD




Calcium

(Macro)

-Maintains

strength of

bones and

teeth

-Milk

-Milk & dairy products


-Osteoporosis -Kidney stones

-Helps build body cells

-Works with calcium

-Dairy products

-Grain products

-Meat

-Osteoporosis-Can prevent calcium from working

Phosphorus

(Macro)

Osteoporosis





Magnesium

(Macro)

-Helps build bones

-Helps nerves and muscles work normally

-Regulates body temperature


-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


-Anemia-Paleness

-Weakness

-Heart disease

-Elevated LDLs

Iron

(Trace)





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)





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





Sodium

(Electrolyte)

-Maintains fluid balance in the body

-Help maintain heartbeat

-Help muscle and nerve action

-Salt

-Packaged foods

-Muscle cramps

-High blood pressure


-Salt-Can cause convulsions in infants

-High blood pressure

Chloride

(Electrolyte)



Potassium

(Electrolyte)

-Fruits, especially bananas and potatoes

-Meat, poultry and fish

-Dry beans

-Dairy products

-Irregular heart beat

-Loss of appetite

-Muscle cramps

-Slowing of the heart beat


-Help maintain heartbeat

-Help muscle and nerve action

vocabulary - blog.wsd.netblog.wsd.net/mameyer/files/2014/06/vitamins-minerals-and-water-1.pdf ·...

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