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
B. Regulates body temperature
C. Carries waste products out
D. Prevents dehydration

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!
 Vocabulary
1. Deficiency: Not enough of something (shortage)

2. Toxicity: Too much of something (can become

toxic/poisonous)
3. Water Soluble: Dissolves in water

4. Fat Soluble: Dissolves in fat

5. Macro: Large / Big amount

6. Micro or Trace: Small / Tiny amount

7. Electrolyte: Minerals that help maintain fluid balance in

the body
VITAMINS
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Milk is fortified -Loss of
with it -Blindness appetite
-Vision -Blurred
A
-Liver -Stunted vision
-Nerves -Cantaloupe Growth
-Abdominal
-Sweet -Impaired pain
-Growth Potatoes
(Fat Soluble) immune -Hair loss
-Yellow fruits system
and vegetables -Joint pain
FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-Helps body -Most toxic

-Milk is -Rickets of all
absorb fortified vitamins!

D calcium and (bowed legs)

with it -Appetite
phosphorus -Bones loss
-Milk become too
-Helps Products weak to -Nausea &
(Fat Soluble) support body vomiting
strengthen -(Sunlight!)
bones weight -Kidney
damage
Rickets
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Fruits and -Brain
Veggies -Nerve hemorrhages
deterioration -Stroke
E
-Maintains -Vegetable
cell oils -Can cause -Headaches
membranes -Fortified anemia in -Muscle
grains and pre-mature weakness
(Fat Soluble) cereals babies
-Nuts & seeds -Nausea

FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Breakage of
red blood
cells which
-Helps -Dark green
K
causes skin to
leafy
blood vegetables -Hemorrhaging turn yellow-
(called
clot -Liver jaundice in
(Fat Soluble) infants-can
normally lead to brain
damage)
 Jaundice
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.

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.
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-Maintains
-Scurvy
C connective
tissues -Citrus fruits
-Orange juice
(spots on the
skin and
bleeding
-Kidney
stones
-Interferes
-Protects
Ascorbic Acid gums) with actions
body -Strawberries of Vitamin E
(Water Soluble) against -Breakdown
infection of collagen

FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-COENZYME! -Milk

B1 -Used for -Beriberi

-Bran
energy (Swelling in
metabolism -Whole grains legs, sore
-None
Thiamine -Nerve function -Poultry muscles,
stiffness and
(Water Soluble) -Helps -Fish weakness)
digestive
system -Dried Beans
 Scurvy
Swollen and Bleeding Gums

Spots on Skin
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-COENZYME! -Premature
aging

B2
-Milk
-Promotes -Cracks in the
-Yogurt
growth corner of -None
-Cheese mouth
Riboflavin -Used for -Green leafy
energy -Inflammation
(Water Soluble) vegetables of tongue and
metabolism mouth

FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-COENZYME! -Milk

B3 -Maintains
nervous
system
-Eggs
-Meat, fish,
poultry
-Pellagra
(Skin disorder)
-Diarrhea
-Heartburn
Niacin -Nausea
-Used for -Whole grains -Dermatitis
energy -Ulcers
(Water Soluble) metabolism -Enriched
grains
Pellagra
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Can lead to
neural tube
-Leafy green defects like
Folate -Makes
cells
new
vegetables
-Legumes
spina bifida
in infants -Masks B12
deficiency
Folic Acid or -Seeds -Anemia
Folicin -Heartburn
(Water Soluble) -Diarrhea
FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

B6 -Helps make -Green leafy

red blood cells vegetables
-Anemia
-Abnormal
-Depression
-Fatigue
Pyriodoxine -Good for -Animal brain wave
overall health protein pattern -Impaired
memory
(Water Soluble) -Irritability
 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.
 FOOD
VITAMIN FUNCTION DEFICIENCIES TOXICITIES
SOURCES

B12 -Helps make

new cells
-Whole grains
-Insomnia
-Fatigue -Water
Cobalamin -Maintains -Animal foods retention
-Poor nerve
(Water Soluble) nerves and funcion
cells
MINERALS
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-Milk
-Maintains -Milk & dairy
Calcium strength of
bones and
products -Osteoporosis -Kidney stones
-Dark green
teeth leafy
vegetables
(Macro)

FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Phosphorus -Helps build

body cells -Dairy products -Can prevent
-Grain -Osteoporosis calcium from
-Works with working
(Macro) calcium products
-Meat
Osteoporosis
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Helps build
bones -Dark green -Diarrhea
Magnesium -Helps nerves leafy
vegetables -Heart disease -Lack of
and muscles Coordination
work normally -Whole grain -Heart spasms
products -Confusion
(Macro) -Regulates
body -Coma
temperature
FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

-Helps carry -Anemia

Iron oxygen to the -Red meat
blood -Dark green -Paleness -Heart disease
leafy -Weakness -Elevated LDLs
-Helps cells
use oxygen vegetables
(Trace)
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Helps body
make proteins -Meat

Zinc -Liver -Stunted

-Heal wounds growth -Low copper
-Affects sense -Fish -Rash absorption
of taste and -Dairy
smell -Hair Loss
products
(Trace)

FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Fluorine -Helps
strengthen -Fluoridated -Staining of
teeth and water -Tooth decay teeth during
prevent development
(Trace) cavities -Toothpaste
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Copper -Helps iron

make red
-Whole grain
products
-Weak bones
-Vomiting
-Nervous
blood cells -Weak blood
vessels system
disorders
(Trace)

FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Iodine -Iodized salt -Goiter

-Helps body
use energy -Saltwater fish (Swelling of -Thyroid gland
the thyroid stops working
(Trace) -Some dairy gland in the
products neck)
Goiters
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Sodium -Maintains -Salt

-Muscle -High blood
fluid balance -Packaged cramps pressure
in the body foods
(Electrolyte)

FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES

Chloride -Maintains -Can cause

fluid balance -Salt convulsions in -High blood
infants pressure
in the body
(Electrolyte)
 FOOD
MINERAL FUNCTION DEFICIENCIES TOXICITIES
SOURCES
-Fruits,
especially
bananas and -Irregular
Potassium oranges heart beat
-Maintains -Loss of -Slowing of the
fluid balance -Meat, poultry heart beat
and fish appetite
in the body
(Electrolyte) -Dry beans -Muscle
cramps
-Dairy
products