chapter 8.2 (pages 202 – 209). what are vitamins? nutrients that made by living things, are...
TRANSCRIPT
Chapter 8.2 (pages 202 – 209)
What Are Vitamins?
Nutrients that made by living things, are required only in small amounts, and assist many chemical reactions in the body.
Vitamins do not provide you energy or raw materials of which your cells are made of.
2 Classes of Vitamins
Fat-Soluble: Can be stored by the body.
Water-Soluble: Cannot by stored in body so it is necessary to eat foods that supply them everyday.
Fat-Soluble Vitamins
Vitamin A, D, E, K
Vitamin A
Source: Liver, eggs, cheese, milk, yellow, orange and dark green vegetables.
Function: Maintains healthy skin, bones, teeth and hair, aids in vision in dim light.
Vitamin D
Source: Milk, eggs, liver, exposure of skin to sunlight.
Function: Maintains bones and teeth, helps in the use of calcium and phosphorus
Vitamin E
Source: Margarine, vegetable oils, wheat germ, whole grains, legumes, green leafy vegetables
Function: Aids in maintenance of red blood cells vitamin A and fats
Vitamin K
Source: Green leafy vegetables, potatoes, lever
Functions: Aids in blood clotting
Water-Soluble Vitamins
B1, B2, B6, B12, Pantothenic acid, Folate (folic acid), Biotin, Vitamin C (ascorbic acid)
Vitamin B1
Source: Pork products, liver, whole- grain foods, legues
Function: Aids in carbohydrate use and nervous system function
Vitamin B2 (riboflavin)
Source: Milk, eggs, meat, whole grains, dark green vegetables
Function: Aids in metabolism of carbohydrates, proteins, and fats
Vitamin B3 (niacin)
Source: Poultry, meat, fish, whole grains, nuts
Function: Aids in metabolism
Vitamin b6
Source: Meat, poultry, fish, whole-grain foods, green vegetables
Function: Aids in metabolism or carbohydrates, proteins and fats
Vitamin B12
Source: meat, fish, poultry, eggs, milk, cheese
Function: Maintains healthy nervous system and red blood cells
Pantothenic Acid
Source: Organ meats, poultry, fish, eggs, grain
Function: Aids in metabolism
Folate (folic acid)
Source: Green leafy vegetables, legumes (beans)
Function: Aids in formation of red blood cells and protein
Biotin
Source: Organ meats, poultry, fish, eggs, peas, bananas, melons
Function: Aids in metabolism
Vitamin C (Ascorbic Acid) Source: Citrus Fruits, green
vegetables, melons, potatoes, tomatoes
Function: Aids in bone, teeth, and skin formation, iron uptake
Antioxidants
Help protect healthy cells from damage caused by normal aging process as well as from certain types of cancers.
Vitmain C and E are most powerful antioxidants
Minerals
Nutrients that occur naturally in rocks and soils.
Plants absorm minerals form rocks and soil through their roots.
24 different minerals have been shown to be essential for good health.
Minerals
Calcium, phosophorus, magnesium, sodium, chlorine, potassium, sulfur, iodine, selenium, iron, zinc, and flourine
Calcium
Source: Milk and milk products, dark green leafy vegetables, tofu, legumes
Function: Helps build and maintain bones and teeth, nerve and muscle function, blood clotting
Phosphorus
Source: Meat, eggs, poultry, fish, legumes, milk and milk products
Function: Helps build and maintain bones and teeth, energy metabolism
Magnesium
Source: Leafy green vegetables, legumes, nuts, whole-grain food
Function: helps build bones and protein, energy metabolism, muscle contraction
Sodium
Source: Table salt, processed food, soy sauce
Function: Halps maintain water balance, nerve function
Chlorine
Source: Table salt, soy sauce, process foods
Function: Helps maintain water balance, digestion
Potassium
Sources: Vegetables, fruits, meat, poultry, fish
Function: Helps maintain water balance and make protein, functioning of hear and nervous systen
Iron
Source: Red meats, seafood, legumes, green leafy vegetables, fortified cereals, dried fruits
Function: Part of red blood cells, helps in energy metabolism
Vitamin & Mineral Supplements People who eat a wide variety, well
balanced diet seldom suffer deficiencies.
Overdose of fat-soluble vitamins can cause vitamin poisoning.
Overdose of water-soluble vitamins will be excreted by body.
Water
About 65 percent of your body weight is water
Nearly all of the body’s chemical reactions, including those that produce energy and build new tissues, take place in water solution.
Water and the body
Primary component of blood and tissue
Carries dissolved waste products out of body
Regulates body temp Contains ELECTROLYTES that
regulated many body processes (muscle contraction)
10 Reasons to Drink Water 10 Reasons to Drink Water Water is absolutely essential to the human body’s survival. A person can
live for about a month without food, but only about a week without water. Water helps to maintain healthy body weight by increasing metabolism
and regulating appetite. Water leads to increased energy levels. The most common cause of
daytime fatigue is actually mild dehydration. Drinking adequate amounts of water can decrease the risk of certain types
of cancers, including colon cancer, bladder cancer, and breast cancer. For a majority of sufferers, drinking water can significantly reduce joint
and/or back pain. Water leads to overall greater health by flushing out wastes and bacteria
that can cause disease. Water can prevent and alleviate headaches. Water naturally moisturizes skin and ensures proper cellular formation
underneath layers of skin to give it a healthy, glowing appearance. Water aids in the digestion process and prevents constipation. Water is the primary mode of transportation for all nutrients in the body
and is essential for proper circulation.
How much water should you drink? Minimum 10 eight ounce cups of
water for female Minimum 14 eight ounce cups of
water for male
Sports drinks & Exercise
Recommended to drink 2 cups of fluid 2 hours before exercise.
Do not need sports drink and carbs associated with it unless you are exercising 60 mins or more