lesson 5 by the end of learning about vitamins and minerals
TRANSCRIPT
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Lesson 5
Learning about vitamins and minerals
LESSON OVERVIEW
This lesson is about the importance
of eating foods that provide essential
vitamins and minerals for proper growth
and development and to help prevent disease. It
explains that our bodies require many different
vitamins and minerals, each of which has a specific
function in the body and must be supplied in
different, sufficient amounts. Vitamins and minerals
are discussed separately and can be studied in two
different sessions. The lesson describes the essential
vitamins and minerals, their functions and good food
sources. It pays special attention to those vitamins and
minerals that are most likely to cause serious health
problems when people do not get enough of them
from their food: vitamins A, D, C, the B-complex
vitamins and folate and the minerals calcium, iron,
iodine and zinc.
LEARNING OBJECTIVES
By the end of the lesson, you will be able to:
name and describe the essential vitamins and minerals and their main functions in the body;
identify locally available foods that are good sources of each of the essential vitamins and minerals;
assess the amount and variety of vitamins and minerals in your diet.
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Part 1
Vitamins: their functions and good food sources
READING
Vitamins and minerals in foods are necessary for the body to grow, develop and function properly. They are needed in very small (micro) but specific amounts, but they are essential for our health and well-being. These micronutrients work together with the macronutrients we eat (carbohydrates, protein and fats) to provide energy, build and maintain tissues and to regulate all of the body’s processes. Vitamins and minerals are needed to help the body perform specific functions that promote growth, reproduction, and help maintain health and life. Our bodies require a number of different vitamins and minerals, each of which has a specific function in the body and must be supplied in different, sufficient amounts. During times of rapid growth, such as during pregnancy and lactation, early infant and child growth and during periods of certain illnesses, it is especially important to get enough vitamins and minerals. The best way to ensure that we get enough of each of the vitamins and minerals we need is to eat a balanced diet that includes a variety of different foods.
Vitamins are needed for essential body processes and help the body stay healthy. The word vitamin comes from “vita”, the Latin word for life, indicating their importance to the various body processes. Essential vitamins are organic compounds made by plants and animals that we cannot produce ourselves so they must be taken in through the foods we eat. Each vitamin has a very specific function and not getting enough of each one can lead to the development of serious health problems and diseases. Some vitamins help us turn the carbohydrates, protein and fats we eat into the energy our bodies use. Other vitamins help build healthy tissues and hormones, even though they are not components of those body tissues. Some vitamins are protective, helping our immune systems fight against infection and serving as antioxidants, protecting cells and tissues from damage. Vitamins are divided into two types: “fat soluble” vitamins, which dissolve in fat, and “water soluble”, which dissolve in water.
Fat soluble vitamins
Fat soluble vitamins cannot dissolve in water or body fluids. Because these vitamins do not dissolve in water and are stable to heat, they are less likely to be lost in cooking and other food processing. Any excess amounts of these vitamins are stored in various tissues and organs as a reserve for future use by the body and are not lost through urine. As fat soluble vitamins are not eliminated by
TO THINK ABOUT WHILE READING
What does the word vitamin mean to you?
Do you know why we need vitamins?
Do you know what foods are good sources of different vitamins?
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the body, taking high amounts of these vitamins can cause them to build up in the body, which can be harmful. Eating normal amounts of foods rich in the fat soluble vitamins is not likely to be harmful.
The four fat soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K. They perform many functions, including the development, health and functioning of various tissues and systems, such as the eyes, skin, lungs, bone, teeth, nervous system, immune system and blood. They interact with each other and with certain minerals to perform their functions. While all of the fat soluble vitamins are important for good health, two of them – A and D – are discussed in detail below, as deficiencies of these two vitamins are more common and can lead to serious health problems.
Vitamin A is essential for the normal growth and development of cells and is especially important for good vision, healthy skin and mucous membranes, bone formation, growth, immunity and reproduction. It is involved in many body processes and helps regulate cell growth and division. Vitamin A helps keep us healthy by promoting healthy skin and surface membranes, which help keep bacteria and viruses out of our bodies, and by strengthening the immune system to help fight infections. Vitamin A is also important for good eyesight and vision, including protecting against eye damage resulting from eye infections, and preventing night blindness. Severe vitamin A deficiency early in life can lead to permanent blindness caused by damage to the cornea, the transparent surface of the eye.
Eating a healthy, well-balanced diet containing a variety of foods rich in vitamin A can help meet the body’s needs for vitamin A and can help prevent blindness, infections and other health and growth problems that can result from insufficient vitamin A. As fat is needed for the body to absorb vitamin A, it is important to include adequate fat in the diet, along with other nutrients such as iron, zinc and adequate protein. Early detection and treatment of vitamin A deficiency and of measles, malaria, diarrhoea and malnutrition is important for preventing serious health problems. In situations where foods rich in vitamin A are not available or in cases of severe deficiency, foods fortified with vitamin A and vitamin A supplementation may be recommended.
Vitamin A exists in several forms. Pre-formed vitamin A (retinol) is found in foods of animal origin and is easily absorbed by the body. Another form of vitamin A is manufactured by the body from substances (certain carotinoids) in certain plant foods.
Best sources of pre-formed vitamin A are: animal livers and other organs. Other good food sources of vitamin A are: milk and milk products (not skimmed), butter and eggs.
Fact sheet Vitamins, their functions and good food sources for more
information on vitamins E and K.
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Best sources of carotinoids for the manufacture of vitamin A are: brightly coloured deep yellow and orange fruits and vegetables such as carrots, orange sweet potatoes and yams, pumpkins, some tree fruits such as mango and peaches, and dark green leafy vegetables, such as spinach and other leaves.
Vitamin D works together with calcium and other minerals and vitamins to help bones grow in density and strength. Vitamin D also has other important functions, including helping the immune system, the brain and the nervous system, the skin, muscles and cartilages, the kidneys, intestines and the reproductive organs. Not enough vitamin D can cause poor bone growth (rickets) in children and soft bones in adults. Low levels of vitamin D can decrease the body’s ability to fight against infections.
The best source of vitamin D is the body’s own production of it through exposure of the skin to sunlight. It is the only nutrient that the body can synthesize. It is found naturally in only a few foods, including egg yolks, liver and fatty fish and their oil. Some countries add vitamin D to foods such as milk, butter and margarine.
Water soluble vitamins
Water soluble vitamins dissolve in water and are not stored by the body. Any excess of water soluble vitamins are passed out of the body through urine. Water soluble vitamins are generally more fragile than fat soluble vitamins and are easily damaged or lost in food cooking and storage. Since these vitamins are not stored in the body, they must be taken in on a regular basis to meet the body’s needs. The water soluble vitamins are the eight different B-complex vitamins and vitamin C.
The B-vitamins help every cell in the body to generate energy from the carbohydrates, proteins and fats in foods and to use these nutrients to build and repair tissue. Each B-vitamin has a specific role in this process, but their functions overlap and work together, so they are often talked about as a group: the B-vitamins. Four of the B-vitamins – B1, B2, B3
and folate are discussed in detail below, as they are associated with problems in human health.
Fact sheet Vitamin A deficiency for more detail on what it is, who is at risk and how to treat and prevent it.
Fact sheet Vitamins, their functions and good food sources for more
information on the B-vitamins.
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Vitamin B1 (Thiamine) works primarily with carbohydrates to produce energy. It plays a role in the transmission of nerve impulses and is needed for the muscular, cardiovascular and gastrointestinal systems. Prolonged thiamine deficiency results in a condition called beri-beri, which is associated with heart problems, muscle weakness, mental disorders and memory loss. People who have a high carbohydrate intake but low amounts of thiamine, such as people who eat a lot of highly milled or polished rice, are at particular risk. Alcoholics and breastfed infants of thiamine-deficient mothers are also at high risk.
Best sources of thiamine are: liver, pork, whole unrefined grains and some fruits. Thiamine is water soluble and fragile and is easily destroyed in cooking.
Vitamin B2 (Riboflavin) is required to release energy from carbohydrates, protein and fats in body cells. It promotes growth, good vision and healthy skin, and is important for foetal bone, muscle and nerve development. An infant born to a mother with Vitamin B2 deficiency is at risk of anaemia, poor digestive function, poor bone formation, and a suppressed immune system. Riboflavin may be deficient when food intake is low and is usually seen together with other nutrient deficiency problems. Signs of lack of riboflavin include dryness and swelling around the corners of the mouth and eyes, red, itchy eyes and sensitivity to light.
The best sources of riboflavin are: milk and dairy products such as cheese and yoghurt; liver is also a very high source of riboflavin. Grains and some vegetables are fair to good sources.
Vitamin B3 (Niacin) is similar to thiamine and riboflavin in its importance in getting energy from carbohydrates, protein and fats in all cells. Niacin helps maintain a healthy skin, digestive tract and nervous system. Diets poor in niacin can result in pellegra, a disease often referred to as “The Three D’s”, because it can cause Dermatitis (flaky skin), Dementia (anxiety, delirium) and Diarrhoea. The risk of pellagra is increased in diets based almost entirely on maize, with little variety and low protein. However, soaking maize in lye (caustic soda) before cooking helps make niacin in maize more available for absorption (as in the traditional home preparation of tortillas).
Best sources of niacin are: chicken, beef, tuna and other fish, mushrooms, bran, enriched grains and cereals, groundnuts (peanuts), asparagus and green leafy vegetables. Niacin can also be made in the body from an amino acid in protein foods (tryptophan), so diets rich in protein from animal origin and legumes are usually sufficient in niacin.
Folate (Folic acid) is essential for helping cells multiply and for building and repairing body tissues. It works with other micronutrients to help the body break down, use and create new proteins and produce nucleic acids (DNA), the genetic
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material required by all cells. Rapidly dividing cells are particularly vulnerable to folate deficiency. Maintaining adequate folate intake is essential for a healthy supply of red blood cells and the normal growth and development of a baby during pregnancy.
A folate deficiency before and during pregnancy can result in very serious birth defects of the brain and spinal cord (neural tube defects, or NTDs) in the developing baby. Because this damage occurs in the first few weeks of pregnancy, it is recommended that women who could become pregnant increase their consumption of folate before and during pregnancy. The need for folate in preparation for and during pregnancy can be met by consuming at least 5 servings a day of vegetables and fruits rich in folate. Women who are not able to meet their need for folate through their diet and women who have another child with NTDs are advised to eat foods fortified with folate or take folate supplements, in addition to eating folate-rich foods. Folate deficiency can lead to anaemia at any stage of life.
The best sources of folate: Folate gets its name from the Latin word, folium, which means “leaf”, as leafy green vegetables such as spinach and broccoli are excellent sources of folate. Liver, dried beans and peas, lentils and other legumes, and other vegetables and fruits, especially citrus, are also excellent sources. Meats, milk and milk products are fair sources of folate. Cereals and breads that have been fortified with folate are also good sources.
Vitamin C is important for the health of tissues and acts like the “cement” to hold cells and tissues together. It helps form collagen, the structural protein of connective tissues, which is necessary for forming bones and teeth and for forming scars on wounds (“gluing” wounded tissues together). In the cells and body fluids, vitamin C protects tissues from stress and may help reduce the risk of chronic disease. It also helps the body absorb iron and may strengthen some components of the immune system that help fight infections. Prolonged vitamin C deficiency can lead to scurvy, which is characterized by loose teeth, leaking of fluids from the tissues, failure to form healthy scar tissues, difficulties in bone rebuilding and bleeding in internal organs. If treated in time, these conditions can be reversed through consuming vitamin C-rich foods; it can be fatal if not treated in time.
Vitamin C is not stored in the body, so foods containing vitamin C should be eaten very often. It is also destroyed by heat and air, so foods need to be fresh and eaten with the shortest amount of cooking or other processing.
The best sources of vitamin C are: fruits and most vegetables, including potatoes (with skin). Oranges, lemons, limes, tangerines, grapefruits (citrus fruits), guavas, strawberries, kiwis, tomatoes, sweet peppers, broccoli and leafy greens are especially high in vitamin C.
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MATERIALS
Fact sheet Vitamins, their functions and good food sources
Ask yourself work sheet Vitamins in my diet
Answer work sheet Vitamins in my diet
Match it work sheet Vitamins matching game
Quiz work sheet Vitamins: Who am I?
ACTIVITIES
Vitamins in my diet
Go to the work sheet Vitamins in my diet and fill in what you know about vitamins and the importance of vitamins in your foods and in your diet.
Tip: Look for more information on vitamins on the Fact sheet Vitamins, their functions and good food sources.
Vitamins matching game
Go to the Match it work sheet Vitamins matching game. Can you match the vitamins with their functions and food sources?
Tip: Look for more information on vitamins on the Fact sheet Vitamins, their functions and good food sources.
Vitamins: Who am I?
If you are working individually, use the Who am I? questions to test what you have learned about vitamins.
If working as a class:1. Write the questions one at a time on the classroom board or a large sheet of
paper.2. Read out the question and ask for volunteers to answer it.3. Discuss whether the answer is the correct one and write the correct answer
on the board or paper next to the question.If working in teams:1. Write each of the Who am I? questions on individual strips of paper or
cards.2. Divide into two or more groups, depending on the size of the class.3. Distribute randomly to each team the Who am I? questions until all
questions have been given out.
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4. Allow the teams enough time to read their questions among themselves and agree on the answers. In turn, each team reads out loud one question and the answer the team has agreed on. The other team or teams judge whether the answer is correct or not. This continues until all of the questions have been read out and answered by the teams. Points can be given for correct answers and subtracted for incorrect answers.
Tip: Additional Who am I? questions can be created using the tables and fact sheets provided in the lesson.
Vitamins collage
Look at the Fact sheet Vitamins, their functions and good food sources and make a list of all vitamin-rich foods available in your local markets and diets. Discuss which of these foods you eat and how often you eat them.
Collect as many pictures of these foods as possible. You can either draw local foods, take photos of them or cut out the illustrations from food labels, packages, newspapers or magazines.
Divide into two teams, show the images of foods to each other and try to guess which vitamins are highest in which foods. The teams get a score for each correct guess and lose a point for each wrong answer.
After the game, work all together or in two groups and create a poster or a collage “Main sources of vitamins”. Divide your poster in two parts: Fat-soluble vitamins; Water-soluble vitamins. Display the poster in your school for every student, teacher and parent to consult.
Vitamins
Vitamins are vitally important for our health and life and must be supplied in
small but sufficient amounts through the foods we eat. Lack of any vitamin in
a diet can cause serious health problems and diseases.
Vitamin A is important for eyesight, the immune system, reproduction and
growth. Foods rich in vitamin A are orange and yellow fruits and vegetables,
green leafy vegetables, milk, eggs, liver and other organs.
Vitamin D helps the bones, immune system, brain, nervous system, skin,
muscles, and reproductive organs. Its best source is the body’s own production
through exposure to sunlight.
The eight B-vitamins are important in processing energy, regulating body
functions, building and repairing tissues. Folate is essential in preventing
serious birth defects. Foods rich in B-vitamins are all meats, liver, fish, eggs,
nuts, seeds, legumes and green leafy vegetables.
Vitamin C is important for the health of tissues and acts like the “cement” to
hold cells and tissues together and may reduce the risk of disease. Foods rich
in vitamin C are fruits and most vegetables.
KEY POINTS
Review these five key points to remember about vitamins, their functions in the body and good food sources. See if your knowledge has improved and how you can apply it to your own diet and that of your family.
EY POI
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Part 2
Minerals: their functions and good food sources
READING
Minerals are needed to form body structures and regulate chemical reactions. They are taken up from the soil into plants and used by animals and people when they eat the plants. Like vitamins, minerals are needed in small amounts and do not provide energy. Also much like vitamins, minerals are required to regulate many body processes, such as heartbeat, nerve response and reactions, blood clotting, fluid regulation and energy metabolism (release of energy from food). Minerals form part of the structure of bones, teeth, nails, muscles and red blood cells. Minerals cannot be broken down or changed by our bodies and are not destroyed by heat or air.
Each essential mineral is important and although some are needed in only very small amounts, the body does not function properly unless all are supplied in sufficient quantities. Eating a varied and balanced diet is the best way to be sure to have a diet sufficient in required minerals. The minerals currently known to be essential in human nutrition are: calcium, iron, iodine, phosphorus, potassium, sodium, chlorine, magnesium, sulphur, fluoride, zinc, manganese, chromium, cobalt, molybdenum, copper and selenium. While all of these minerals are important for good health, four of them – calcium, iron, iodine and zinc – are discussed in detail below, as deficiencies of these four essential minerals are more common and can lead to serious health problems.
Calcium
Calcium is essential for healthy bone growth and for nerve and muscle functions; it may protect against high blood pressure. Calcium is the most abundant mineral in the body. Most of the calcium in the
Fact sheet Minerals, their functions and good food sources for more information on the functions and good food sources of the essential minerals.
Fact sheet Problems of poor nutrition and their signs and effects for more
information on nutritional problems resulting from a lack of some of these minerals.
TO THINK ABOUT WHILE READING
What does the word mineral mean to you?
Do you know why we need minerals?
Do you know what foods are good sources of different minerals?
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Part 2Minerals: their functions and good food sources
body is located in the bones, providing a “storage bank” to maintain maximum calcium storage throughout life. Stored calcium is released into the body when needed to maintain a constant level in the blood for important body functions such as muscle movements (contract and relax) and transmitting nerve impulses. Without an exact level of calcium in the blood, our heart would not be able to beat and we would not be able to breath or move.
Adequate calcium intake is important at all stages of life. In childhood and adolescence, it is particularly important to eat and drink calcium-rich foods to ensure maximum calcium storage and strong bones. This is because calcium is most easily absorbed into the bones until late adolescence, after which the ability to store calcium slows down and becomes more difficult. Calcium needs are high during pregnancy, when the infant’s bones are developing, and even more so in breastfeeding, when high levels of calcium are passed to the baby through the breastmilk. Later in life, when storage levels are low, it is also important to increase calcium in the diet in order to protect bones from further calcium loss and to prevent osteoporosis, a disease resulting from lack of calcium, in which bones become weak and brittle and can easily break.
The best sources of calcium are: milk, cheese and yoghurt; small fresh or dried fishes with the bones and fish sauces containing the fish bones; white beans; tofu (soybean); almonds and sesame seeds. Some vegetables and leafy greens, such as broccoli and spinach, contain calcium, but large quantities of these foods must be eaten to ensure sufficient calcium.
Iron
Iron is needed in the blood and muscles as part of the system that carries oxygen throughout the body to be used for energy production in the cells. Iron is also involved in getting energy from carbohydrates, protein and fats and is needed for making amino acids and body tissues. Iron needs are greatest during periods of growth and development, so infants, children and pregnant women have the highest needs. Iron deficiency anaemia, which occurs when iron is low, contributes to deaths in pregnancy and childbirth and can result in poor growth and development, low resistance to disease, poor reproductive functions and lower resistance to infections leading to increased illness.
Sources of iron: Iron is found in both animal and plant foods, but the iron in animal foods is in a form that is very easy for the body to absorb and use, while iron from plant foods is not as easily absorbed or used by the body. Good animal sources of iron are: meat, especially red meat, liver, eggs, fish and
Fact sheet Iron deficiency anaemia for more information on what it is,
who is at risk and how to prevent and treat it.
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Part 2Minerals: their functions and good food sources
poultry. Plant sources of iron include beans, soybeans and tofu, leafy green vegetables, dried fruits and foods fortified with extra iron, such as enriched bread. Vitamin C can help the body’s ability to absorb iron, so eating iron-rich foods together with foods such as lemons, limes, oranges, grapefruits, tomatoes and strawberries will increase the iron we get from foods. Other food components, such as phytates in bran and tannins in teas, can inhibit the absorption of iron and other minerals.
Iodine
Iodine is necessary for the body to make the thyroid hormone which regulates many body systems, including: temperature, growth, blood cell production, nerve and muscle development. Iodine is essential for the normal growth, development and functioning of the brain and body. When iodine is low in the diet, the thyroid gland works hard to try to produce enough thyroid hormone. This results in the gland becoming enlarged, a condition called goitre. Lack of sufficient iodine is the most common cause of preventable mental retardation and brain damage in the world. Severe iodine deficiency during pregnancy can result in permanent mental and physical defects in the baby and increased risk of stillbirths (babies born dead) and infant deaths.
Iodine occurs naturally in the soil and in plants in many parts of the world, especially in coastal areas, but is absent in many other places. Because iodine cannot be stored in the body for very long, some amount of iodine must be consumed regularly. While many people can meet their iodine needs from food, people who live in areas where food is grown in soil that does not contain sufficient iodine, or who do not have access to seafood which is high in iodine, are at risk of being iodine-deficient. In areas where the food supply is deficient in iodine, it is often added to salt. Many countries require all salt to be iodized in order to prevent the serious and permanent problems caused by iodine deficiency.
The best sources of iodine are: seafood and saltwater fish, seaweed and iodized salt. Good vegetable sources, if they are grown in iodine-rich soil are garlic, soybeans, spinach and turnip greens.
Zinc
Zinc is involved in over 100 chemical reactions in the body. It works with proteins in the body, helps keep cells strong, assists the immune system to keep us free from illness and is necessary for normal growth and development. It is needed to produce the active form of vitamin A in the eye and is important for healing cuts and wounds and for a normal sense of taste. Lack of sufficient zinc
Fact sheet Iodine deficiency for more information on what it is, who is at risk and how to prevent and treat it.
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can interfere with the proper functioning of many organ systems, including the central nervous system and the brain, especially when it occurs during infancy, childhood and pregnancy.
The best sources of zinc are: fish and shellfish (oysters, crab, shrimp), red meats and liver. Good sources are poultry, eggs. Whole grains and legumes can be good sources if eaten in large quantities.
Fortified foods and dietary supplements
The vitamin and mineral needs of most people can be met through a good, varied diet. In circumstances in which people do not have a sufficiently varied diet, or are not able to digest and absorb nutrients adequately because of illness, or during periods of increased need, such as pregnancy, breastfeeding and early childhood, fortified foods or dietary supplements may be recommended. In the case of severe deficiencies, supplements (in the form of a pill, tablet or liquid) are usually recommended, in addition to increasing consumption of foods rich in micronutrients. For example, among populations with high levels of vitamin A deficiency or during a measles outbreak, a vitamin A supplement may be given to infants and children and to women after the birth of a baby. Vitamin A can be added to milk and some vegetable oils. Iodine is added to salt in many countries to prevent iodine deficiency, and the B-vitamins and iron are often added to flour, bread and other cereal products. While low consumption and absorption of essential vitamins and minerals can result in deficiencies and undesirable health conditions, excessively high intakes through excess supplements can also have adverse health effects. Before taking dietary supplements, the overall intake of a specific vitamin or mineral from all food sources needs to be considered and a doctor or other health care provider should be consulted.
MATERIALS
Fact sheet Minerals, their functions and good food sources
Ask yourself work sheet Minerals in my diet
Answer work sheet Minerals in my diet
Match it work sheet Minerals matching game
Quiz work sheet Minerals: Who am I?
Lesson 3 for information on problems caused by lack of essential vitamins and minerals.
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Part 2Minerals: their functions and good food sources
ACTIVITIES
Minerals in my diet
Go to the Work sheet Minerals in my diet and fill in what you know about minerals and the importance of minerals in your foods and in your diet.
Tip: Look for more information on vitamins on the Fact sheet Minerals, their functions and good food sources.
Minerals matching game
Go to the Match it work sheet Minerals matching game. Can you match the minerals with their functions and food sources?
Tip: Look for more information on minerals on the Fact sheet Minerals, their functions and good food sources.
Minerals: Who am I?
If you are working individually, use the Minerals Who am I? questions to test what you have learned about minerals.
If working as a class:1. Write the questions one at a time on the classroom board or a large sheet of
paper.2. Read out the question and ask for volunteers to answer it.3. Discuss whether the answer is the correct one and write the correct answer
on the board or paper next to the question.If working in teams:1. Write each of the Who am I? questions on individual strips of paper or cards.2. Divide into two or more groups, depending on the size of the class.3. Distribute randomly to each team the Who am I? questions until all
questions have been given out.4. Allow the teams enough time to read their questions among themselves
and agree on the answers. In turn, each team reads out loud one question and the answer the team has agreed on. The other team or teams judge whether the answer is correct or not. This continues until all of the questions have been read out and answered by the teams. Points can be given for correct answers and subtracted for incorrect answers.
Tip: Additional Who am I? questions can be created using the tables and fact sheets provided in the lesson.
Minerals collage
Look at the Fact sheet Minerals, their functions and good food sources and make a list of all foods rich in calcium, iron, zinc and iodine available in your local
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Part 2Minerals: their functions and good food sources
markets and diets. Discuss which of these foods you eat and how often you eat them.
Collect as many pictures of these foods as possible. You can draw local foods, take photos of them or cut out the illustrations from food labels, packages, newspapers or magazines.
Divide into two teams, show the images of foods to each other and try to guess which minerals are in which foods. The teams get a score for each correct guess and lose a point for each wrong answer.
After the game, work all together or in two groups and create a poster or a collage “Main sources of minerals”. Display the poster in your school for every student, teacher and parent to look at.
Minerals
Each essential mineral is important and although
some are needed in only small amounts, the body
does not function properly unless all are supplied in
sufficient amounts. Lack of any essential mineral can
cause serious health problems and diseases.
Calcium is essential for strong bones and teeth and is
necessary for nerve and muscle functions. Foods rich
in calcium are milk, yoghurt, cheeses, some small
fishes with bones and leafy green vegetables.
Iron carries oxygen through the body and is
important for proper growth and development and
resistance to infections. It is especially important
for women during pregnancy and childbirth, and
for infants and children. Food rich in iron are red
meats, liver, fish, poultry and eggs.
Iodine is essential for normal growth, development
and functioning of the brain and body. It is especially
important for preventing mental retardation, brain
damage and serious defects during pregnancy. Best
sources of iodine are seafood, saltwater fish, seaweed
and iodized salt. Zinc helps keep cells strong, assists the immune
system and is critical for normal growth and
development. It is important for the proper
functioning of the central nervous system and the
brain, especially during infancy, childhood and
pregnancy. Best sources of zinc are fish and shellfish,
red meats and liver.
KEY POINTS
Review these five key points to remember about minerals, their functions in the body and good food sources. See if you feel that your knowledge has improved and how you can apply it to your own diet and that of your family.
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of
can
cer.
Ora
ng
e ve
get
ab
les
like
carr
ots,
pu
mp
kin
s a
nd
red
/yel
low
p
epp
ers,
rip
e m
an
goe
s, p
ap
aya
s (p
aw
pa
ws)
, yel
low
/ora
ng
e sw
eet p
ota
toes
, yel
low
ma
ize
an
d y
ello
w b
an
an
as
(if e
ate
n
in la
rge
am
oun
ts),
can
talo
up
e, a
pri
cots
. Bro
ccol
i, g
reen
lea
fy
veg
eta
ble
s su
ch a
s sp
ina
ch, a
ma
ran
thu
s a
nd
ka
le, f
resh
u
nb
lea
ched
red
pa
lm o
il, li
ver
an
d k
idn
eys,
fish
live
r oi
ls, s
ma
ll d
ried
fish
ea
ten
wh
ole,
eg
g y
olks
, bre
ast
milk
(pa
rtic
ula
rly
colo
stru
m),
fort
ified
milk
, bu
tter
an
d c
hee
se.
Vita
min
DH
elp
s b
uild
an
d m
ain
tain
teet
h a
nd
bon
es a
nd
en
ha
nce
s ca
lciu
m a
bso
rptio
n. H
elp
s th
e im
mu
ne
syst
em, t
he
bra
in, t
he
ner
vou
s sy
stem
, th
e sk
in,
mu
scle
s a
nd
ca
rtila
ge,
rep
rod
uct
ive
org
an
s a
nd
re
d b
lood
cel
ls.
Hel
ps
reg
ula
te b
lood
pre
ssu
re a
nd
m
ay
pla
y a
rol
e in
pre
ven
ting
som
e ca
nce
rs.
Exp
osu
re to
su
n e
na
ble
s b
ody
to m
ake
its
own
vita
min
D. S
ma
ll a
mou
nts
are
fou
nd
in e
gg
s, li
ver,
vea
l, b
eef,
fatty
fish
an
d th
eir
oil;
gre
ate
r a
mou
nt i
n fo
rtifi
ed m
ilk a
nd
ma
rga
rin
e.
Vita
min
EH
elp
s fo
rm r
ed b
lood
cel
ls, m
usc
les
an
d o
ther
tis
sues
. Ma
y h
elp
in p
rote
ctin
g th
e b
ody
ag
ain
st
cert
ain
form
s of
ca
nce
r a
nd
in r
edu
cin
g th
e ri
sk o
f h
eart
dis
ease
.
Veg
eta
ble
an
d s
eed
oils
: soy
bea
n o
il, w
hea
t ger
m o
il, c
orn
oil
an
d s
un
flow
er o
il. L
eafy
gre
en v
eget
ab
les,
wh
ole
gra
ins,
live
r, eg
g y
olks
, nu
ts, s
eed
s a
nd
wh
eat g
erm
.
Vita
min
KA
ssis
ts in
blo
od c
lotti
ng
an
d n
eed
ed fo
r b
one
form
atio
n.
Live
r, g
reen
lea
fy v
eget
ab
les
an
d c
ab
ba
ge-
typ
e ve
get
ab
les.
M
ilk, m
eat,
egg
s, c
erea
ls, f
ruits
an
d v
eget
ab
les
pro
vid
e sm
alle
r, b
ut s
till s
ign
ifica
nt,
am
oun
ts. A
lso
ma
de
by
ba
cter
ia in
th
e d
iges
tive
syst
em.
C
ontin
ued
Fa
t sol
ub
le v
ita
min
s a
re s
tore
d b
y th
e b
ody
in fa
t cel
ls; t
hey
do
not
dis
solv
e in
wa
ter
or b
ody
flu
ids.
EALT
HEATI
NG
W
ELL FOR
LE
SS
ON
FI V
E
EAAEE
121
FACT
SHEET
Vita
min
s, th
eir
fun
ctio
ns
an
d g
ood
food
sou
rces
(con
t.)
Func
tion
Goo
d fo
od s
ourc
es
Vita
min
CH
elp
s b
ind
tiss
ues
an
d c
ells
tog
eth
er a
nd
st
ren
gth
ens
blo
od v
esse
l wa
lls. H
elp
s m
ain
tain
h
ealth
y g
um
s. A
ids
in th
e a
bso
rptio
n o
f iro
n in
p
lan
t foo
ds.
Act
s a
s a
n a
ntio
xid
an
t, w
hic
h p
rote
cts
the
cells
. Str
eng
then
s re
sist
an
ce to
infe
ctio
n.
Fre
sh fr
uits
su
ch a
s: g
ua
va, b
aob
ab
, kiw
i, m
an
go,
pa
pa
ya,
stra
wb
erri
es, c
an
talo
up
e a
nd
mos
t veg
eta
ble
s in
clu
din
g
pot
ato
es. C
itru
s fr
uits
su
ch a
s or
an
ge,
lem
on, g
rap
efru
it.
Tom
ato
es, b
rocc
oli,
gre
en, r
ed a
nd
yel
low
pep
per
s. F
resh
a
nim
al m
ilk, b
rea
stm
ilk.
B1 (
Thia
min
e)N
eed
ed fo
r ca
rboh
ydra
te m
eta
bol
ism
an
d fo
r th
e m
usc
ula
r, ca
rdio
vasc
ula
r, n
ervo
us
an
d
ga
stro
inte
stin
al s
yste
ms.
Pro
mot
es p
rop
er n
erve
fu
nct
ion
. Esp
ecia
lly im
por
tan
t du
rin
g p
reg
na
ncy
, b
rea
stfe
edin
g a
nd
ad
oles
cen
ce.
Live
r, p
ork,
yea
st, w
hol
e u
nre
fin
ed g
rain
s, n
uts
, su
nfl
ower
se
eds,
pea
s, w
ate
rmel
on, o
atm
eal,
wh
eat g
erm
an
d s
ome
fru
its.
B2 (
Rib
ofla
vin
)N
eed
ed fo
r m
eta
bol
ism
of a
ll fo
ods
an
d th
e re
lea
se
of e
ner
gy
to c
ells
. Ess
entia
l to
the
fun
ctio
nin
g o
f vi
tam
in B
6 (P
yrid
oxin
e) a
nd
vita
min
B3
(Nia
cin
).
Live
r, m
ilk a
nd
oth
er d
air
y p
rod
uct
s in
clu
din
g c
hee
se
an
d y
ogh
urt
. Gra
ins,
gre
en v
eget
ab
les,
su
ch a
s b
rocc
oli,
asp
ara
gu
s a
nd
sp
ina
ch, m
ush
room
s.
B3 (
Nia
cin
)N
eed
ed in
ma
ny
enzy
mes
tha
t con
vert
food
to
ener
gy.
Hel
ps
ma
inta
in a
hea
lthy
dig
estiv
e tr
act
, n
ervo
us
syst
em a
nd
ski
n.
Ch
icke
n, b
eef,
tun
a a
nd
oth
er fi
sh, m
ush
room
s, b
ran
, en
rich
ed
gra
ins
an
d c
erea
ls, g
rou
nd
nu
ts (p
ean
uts
), a
spa
rag
us
an
d
gre
en le
afy
veg
eta
ble
s, a
nd
all
pro
tein
-con
tain
ing
food
s.
B5 (
Pa
nto
thin
c a
cid
) H
elp
s in
en
erg
y m
eta
bol
ism
an
d in
the
ma
nu
fact
ure
of h
orm
ones
an
d c
hem
ica
ls th
at
reg
ula
te n
erve
fun
ctio
n.
Ab
un
da
nt i
n a
nim
al t
issu
es, m
eat,
fish
, ch
icke
n a
nd
oth
er
pou
ltry.
Als
o in
wh
ole
gra
in c
erea
ls, l
egu
mes
, an
d m
ush
room
s,
avo
cad
os, b
rocc
oli.
Con
tinu
ed
Wa
ter
solu
ble
vit
am
ins
are
not
sto
red
in th
e b
ody;
they
dis
solv
e in
wa
ter
an
d e
xces
ses
are
eli
min
ate
d.
EALT
H
EATI
NG
W
ELL FOR
LE
SS
ON
FI V
E
EEEAAEE
122
FACT
SHEET
Func
tion
Goo
d fo
od s
ourc
es
B6 (
Pyr
idox
in)
Nee
ded
for
ab
sorp
tion
an
d m
eta
bol
ism
of p
rote
in
an
d a
bso
rptio
n o
f ca
rboh
ydra
tes.
Hel
ps
form
red
b
lood
cel
ls. P
rom
otes
ner
ve a
nd
bra
in fu
nct
ion
. H
elp
s m
ake
bod
y p
rote
in.
Mea
t, fi
sh, p
oultr
y, e
gg
s, g
reen
veg
eta
ble
s, a
voca
do,
sp
ina
ch,
bro
ccol
i, n
on-c
itru
s fr
uits
(pru
nes
, ba
na
na
s) li
ver,
soy
pro
du
cts,
w
hol
e g
rain
cer
eals
, pot
ato
es.
B12
(Cob
ala
min
) H
elp
s b
uild
new
cel
ls, i
ncl
ud
ing
red
blo
od c
ells
. H
elp
s ke
ep n
ervo
us
syst
em h
ealth
y.
Fou
nd
alm
ost e
xclu
sive
ly in
an
ima
l fles
h a
nd
pro
du
cts:
all
mea
ts, o
rga
ns/
offa
l an
d p
oultr
y. M
ilk, c
hee
se a
nd
eg
gs,
fish
a
nd
sh
ellfi
sh.
B8 (
Bio
tin)
Imp
orta
nt i
n th
e m
eta
bol
ism
of c
arb
ohyd
rate
s,
fats
an
d p
rote
in.
Fou
nd
in a
lmos
t all
food
s; e
spec
ially
goo
d s
ourc
es a
re
org
an
/offa
l mea
ts, e
gg
yol
ks, s
oyb
ean
s, fi
sh, w
hol
e g
rain
s.
Fol
ate
(Fol
ic a
cid
)E
ssen
tial f
or th
e p
rod
uct
ion
an
d m
ain
ten
an
ce o
f n
ew c
ells
. Esp
ecia
lly im
por
tan
t du
rin
g p
reg
na
ncy
to
pre
ven
t neu
rolo
gic
al a
nd
oth
er b
irth
def
ects
a
nd
du
rin
g in
fan
cy.
Bes
t sou
rces
are
gre
en le
afy
veg
eta
ble
s: s
pin
ach
, tu
rnip
g
reen
s, le
ttuce
s, d
ried
bea
ns
an
d p
eas,
su
nfl
ower
see
ds,
fo
rtifi
ed c
erea
l pro
du
cts
an
d li
ver.
Sm
alle
r a
mou
nts
fou
nd
in
mea
t, m
ilk a
nd
milk
pro
du
cts.
Vita
min
s, th
eir
fun
ctio
ns
an
d g
ood
food
sou
rces
(con
t.)
GOOD HEA
LTH
EATI
NG
W
ELL FOR
LE
SS
ON
FI V
E
EEAA EE
Wor
k sh
eet V
itam
ins
in m
y di
et
123
WORKSHEET
ASKYOURSELF
Vitamins in my diet
1. Why are vitamins called micronutrients?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
2. Can vitamins be seen or tasted?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
3. Why do we need vitamins?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
4. What can happen to a person who does not get enough of the essential vitamins?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
5. What vitamins need fat in order to be absorbed by the body?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
6. Why do we need to get water-soluble vitamins regularly from food?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
G
OOD HEALTH
EA
TING WELL FOR
L E S S O N F I V E
EAAAE
124
WORKSHEET
ASKYOURSELF Vitamins in my diet (cont.)
7. Deficiencies of which vitamins are most likely to cause serious health problems if we do not get enough of them from our food?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
8. Do you think you get enough of the essential vitamins from the foods you eat?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
9. Do you eat a variety of different foods to be sure you get all of the vitamins you need?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
10. How can you add more foods rich in essential vitamins to your meals?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
Fact sheet Vitamins,
their functions and good food sources
Answer work sheet Vitamins in my diet
GOOD HEALTH
EATI
NG WELL FOR
L E S S O N F I V E
EEAAAAE
125
WORKSHEET
ANSWER
Vitamins in my diet
1. Why are vitamins called micronutrients?
Because they are needed in very small (micro) amounts.
2. Can vitamins be seen or tasted?
No
3. Why do we need vitamins? Vitamins are necessary for many body processes. They help the body grow, stay healthy and function well.
4. What can happen to a person who does not get enough of the essential vitamins?
Lack of adequate amounts of essential vitamins can lead to the development of serious health problems and diseases.
5. What vitamins need fat in order to be absorbed by the body?
The four fat-soluble vitamins: A, D, E and K
6. Why do we need to get water-soluble vitamins regularly from food?
Water-soluble vitamins are not stored in the body. Any unused amounts of these vitamins are passed out of the body through urine. Therefore, they must be taken in on a regular basis.
7. Deficiencies of which vitamins are most likely to cause serious health problems if we do not get enough of them from our food?
A, D, C, the B-complex vitamins and folate
8. Do you think you get enough of the essential vitamins from the foods you eat?
Individual reflection
9. Do you eat a variety of different foods to be sure you get all of the vitamins you need?
Individual reflection
10. How can you add more foods rich in essential vitamins to your meals?
Individual reflection
AnswersQuestions
Work sheet Vitamins in my diet
G
OOD HEALTH
EA
TING WELL FOR
L E S S O N F I V E
EAAAE
126
WORK
SHEET
MAT
CH IT
Vit
am
ins
ma
tch
ing
ga
me
V
itam
in A
V
itam
in D
V
itam
in E
V
itam
in K
F
ola
te
V
itam
in C
A
ll w
ate
r-so
lub
le v
itam
ins:
B
-com
ple
x a
nd
C
A
ll fa
t-so
lub
le v
itam
ins:
A
, D, E
an
d K
1.
Wor
ks to
get
her
with
ca
lciu
m to
hel
p b
ones
gro
w w
ell.
2.
Its p
recu
rsor
is fo
un
d in
da
rk y
ello
w a
nd
lea
fy g
reen
veg
eta
ble
s su
ch a
s ca
rrot
s a
nd
sw
eet p
ota
toes
an
d d
eep
yel
low
fru
its s
uch
as
pea
ches
.
3.
Hel
ps
form
red
blo
od c
ells
, mu
scle
s a
nd
tiss
ues
.
4.
Goo
d fo
od s
ourc
es a
re c
ab
ba
ges
an
d g
reen
sa
lad
s, c
an
be
ma
de
by
ba
cter
ia
in th
e d
iges
tive
tra
ck.
5.
Imp
orta
nt f
or g
ood
eye
sig
ht a
nd
pro
per
gro
wth
.
6.
Fou
nd
na
tura
lly in
ver
y fe
w fo
ods.
Th
e b
est s
ourc
e is
the
bod
y’s
own
p
rod
uct
ion
of i
t th
rou
gh
exp
osu
re o
f th
e sk
in to
su
nlig
ht.
7.
Hel
ps
in b
lood
clo
ttin
g.
8.
Goo
d fo
od s
ourc
es a
re d
ark
gre
en, y
ello
w o
r or
an
ge
veg
eta
ble
s a
nd
oil
seed
s.
9.
Imp
orta
nt f
or p
rod
uct
ion
of c
ells
. Ess
entia
l du
rin
g in
fan
cy a
nd
pre
gn
an
cy to
p
reve
nt b
irth
def
ects
.
10.
Nee
d d
ieta
ry fa
t to
be
ab
sorb
ed in
the
bod
y.
11.
Bes
t sou
rces
are
gre
en le
afy
veg
eta
ble
s, d
ried
bea
ns
an
d p
eas,
su
nfl
ower
se
eds,
fort
ified
cer
eal p
rod
uct
s a
nd
live
r.
12.
Very
fra
gile
: ea
sily
des
troy
ed in
coo
kin
g a
nd
sto
rin
g.
13.
Hel
ps
bin
d ti
ssu
es a
nd
cel
ls to
get
her
an
d s
tren
gth
ens
blo
od v
esse
l wa
lls.
Hel
ps
ma
inta
in h
ealth
y g
um
s a
nd
pro
tect
the
cells
. Aid
s in
ab
sorb
ing
iron
.
14.
Citr
us
fru
its (o
ran
ge,
lem
on, l
ime,
gra
pef
ruit)
, ma
ng
o, p
ap
aya
, tom
ato
es, r
ed,
yello
w a
nd
gre
en p
epp
ers
are
goo
d s
ourc
es.
F
act
sh
eet V
itam
ins,
thei
r fu
ncti
ons
an
d go
od fo
od s
ourc
es
pep
pe
OOD HE
ALT
H
EATIN
G W
ELL FOR
LE
SS
ON
FI V
E
EAAEE
Answer key: 1 V
it D; 2
Vit
A; 3
Vit
E; 4
Vit
K; 5 Vit A
; 6 Vit D; 7 Vit K; 8 Vit A; 9 Folate; 10 All fat soluble vita
min
s; 1
1 Fo
late
; 12 All water soluble vitamins; 13 V
it C
; 14 Vit C.
127
WORKSHEET
QUIZ
128
Vitamins: who am I?
1. I help keep your gums healthy and can help fight disease. I am found in oranges, lemons, limes, grapefruit and other citrus fruits. Who am I?
....................................................................................................................................................................
2. I am a B vitamin and I am especially needed during pregnancy to prevent birth defects. You can find me in green leafy vegetables. Who am I?
....................................................................................................................................................................
3. I help you to see well at night and help protect you against infections. I can be found in some foods of animal origin or made from carotenes found in yellow and orange-coloured fruits and vegetables. Who am I?
....................................................................................................................................................................
4. I help with red blood cells, muscles and tissue. I am found in many types of oils and nuts. Who am I?
....................................................................................................................................................................
5. I help to clot your blood when you get a cut. I am found in liver and green vegetables. Who am I?
....................................................................................................................................................................
6. I work with calcium to make your teeth and bones strong. You can get me from being in the sun and from eggs, liver and fish. Who am I?
....................................................................................................................................................................
7. We are a group of vitamins that helps your body with many functions. There are eight of us and we can be found in many of the same foods, especially grains. Who are we?
....................................................................................................................................................................
8. We need some fat to be absorbed in the body. Who are we?
....................................................................................................................................................................
9. We are eliminated through urine, so we need to be eaten regularly. Who are we?
....................................................................................................................................................................
Fact sheet Vitamins, their functions
and good food sources
........
Answ
er k
ey: 1 Vitamin C; 2 Folate; 3 Vitam
in A; 4 Vitamin E; 5 Vitamin K; 6
Vita
min
D; 7
The
B-vitamins; 8 Fat-soluble vitam
ins A, D, E and K;
9 W
ater
-soluble vitamins B and C.
GOOD HEALTH
EATI
NG WELL FOR
L E S S O N F I V E
EAAAAAAE
FACT
SHEET
Min
era
ls, t
hei
r fu
nct
ion
s a
nd
goo
d fo
od s
ourc
es
Ca
lciu
mH
elp
s b
uild
str
ong
bon
es a
nd
teet
h. P
rom
otes
mu
scle
an
d
ner
ve fu
nct
ion
. Hel
ps
blo
od to
clo
t, a
ids
in c
onve
rtin
g fo
od
to e
ner
gy.
Ma
y h
elp
pre
ven
t hig
h b
lood
pre
ssu
re.
Milk
, yog
urt
an
d c
hee
ses.
Sa
rdin
es a
nd
oth
er s
ma
ll fi
sh
(with
bon
es),
fish
sa
uce
s w
ith fi
sh b
ones
. Som
e ve
get
ab
les
an
d le
afy
gre
ens,
su
ch a
s b
rocc
oli,
cha
rd, t
urn
ip g
reen
s a
nd
sp
ina
ch, a
lthou
gh
larg
e q
ua
ntit
ies
are
nee
ded
to e
nsu
re
suffi
cien
t ca
lciu
m. W
hite
bea
ns,
alm
ond
s, s
esa
me
seed
s, to
fu
(soy
bea
n c
urd
).
Ch
lori
de
N
eed
ed to
hel
p m
ain
tain
pre
ssu
re o
f flu
ids
outs
ide
the
cells
an
d to
ma
inta
in n
orm
al fl
uid
ba
lan
ce. I
s es
sen
tial i
n
the
form
atio
n o
f aci
d (H
CL)
in th
e st
oma
ch a
nd
als
o a
ids
in
the
tra
nsp
ort o
f ca
rbon
dio
xid
e (C
O2)
by
red
blo
od c
ells
.
Hig
h a
mou
nts
in ta
ble
sa
lt, s
oy s
au
ce. M
oder
ate
am
oun
ts in
m
eats
, in
clu
din
g c
ure
d h
am
, an
d in
milk
, eg
gs
an
d c
hee
se.
Larg
e a
mou
nts
in p
roce
ssed
food
s, a
nd
food
s th
at c
onta
in
sod
ium
.
Ch
rom
ium
H
elp
s in
the
met
ab
olis
m o
f ca
rboh
ydra
te, p
rote
in a
nd
fat.
Wor
ks w
ith in
sulin
for
pro
per
glu
cose
met
ab
olis
m.
Eg
g y
olks
, mea
t, liv
er, w
hol
e g
rain
s, b
rocc
oli a
nd
gre
en
bea
ns.
Cob
alt
Ma
in fu
nct
ion
is to
pre
ven
t an
aem
ia. I
t wor
ks w
ith v
itam
in
B12
in th
e p
rod
uct
ion
of r
ed b
lood
cel
ls, a
nd
to e
nsu
re th
e h
ealth
of t
he
ner
vou
s sy
stem
.
Gre
en le
afy
veg
eta
ble
s, m
eat,
liver
, milk
, oys
ters
an
d c
lam
s.
Cop
per
Nec
essa
ry fo
r th
e a
bso
rptio
n a
nd
use
of i
ron
in
form
ula
tion
of h
aem
oglo
bin
. Nee
ded
to m
ake
red
blo
od
cells
, con
nec
tive
tissu
e a
nd
ner
ve fi
bre
s, in
clu
din
g m
aki
ng
sk
in, h
air
an
d o
ther
pig
men
ts. M
ay
ass
ist t
he
imm
un
e sy
stem
.
Sea
food
, nu
ts, o
rga
n/o
ffal m
eats
, wh
ole
gra
ins
an
d w
hol
e g
rain
pro
du
cts,
see
ds
an
d le
gu
mes
.
Con
tinu
ed
Func
tion
Min
eral
Goo
d fo
od s
ourc
es
GOOD HE
ALT
H
EATIN
G W
ELL FOR
LE
SS
ON
FI V
E
EEEAEE
129
FACT
SHEET
Func
tion
Min
eral
Goo
d fo
od s
ourc
es
Min
era
ls, t
hei
r fu
nct
ion
s a
nd
goo
d fo
od s
ourc
es (c
ont.)
Flu
orid
e H
elp
s m
ake
teet
h m
ore
resi
sta
nt t
o a
cid
s a
nd
dec
ay
an
d to
m
ake
bon
es s
tron
ger
.D
rin
kin
g w
ate
r, if
flu
orid
e-co
nta
inin
g o
r fl
uor
ida
ted
. Sea
food
su
ch a
s sa
rdin
es, s
alm
on, c
od, m
ack
erel
an
d s
hri
mp
s. T
ea
an
d s
ome
fru
it ju
ices
.
Iod
ine
Nec
essa
ry fo
r m
aki
ng
the
thyr
oid
hor
mon
es th
at r
egu
late
b
ody
tem
per
atu
re, m
eta
bol
ic r
ate
, rep
rod
uct
ion
, gro
wth
, re
d b
lood
cel
ls, a
nd
ner
ve a
nd
mu
scle
fun
ctio
n. E
ssen
tial
for
the
nor
ma
l gro
wth
, dev
elop
men
t an
d fu
nct
ion
ing
of t
he
bra
in a
nd
bod
y.
Hig
hes
t sou
rces
: Iod
ized
sa
lt, s
eafo
od, s
altw
ate
r fi
sh,
sea
wee
d, s
uch
as
kelp
an
d d
uls
e, w
hite
dee
p-w
ate
r fi
sh.
Goo
d s
ourc
es fr
om p
lan
ts g
row
n in
iod
ine-
rich
soi
l: g
arl
ic,
lima
bea
ns,
ses
am
e se
eds,
soy
bea
ns,
sp
ina
ch, s
um
mer
sq
ua
sh, c
ha
rd a
nd
turn
ip g
reen
s. M
ilk a
nd
milk
pro
du
cts,
if
iod
ine
is a
dd
ed to
an
ima
l fee
d.
Iron
Pri
ma
ry fu
nct
ion
is to
tra
nsp
ort o
xyg
en fr
om th
e lu
ng
s th
rou
gh
the
bod
y. It
is a
n e
ssen
tial p
art
of h
aem
oglo
bin
, th
e re
d s
ub
sta
nce
in b
lood
tha
t ca
rrie
s ox
ygen
thro
ug
hou
t th
e b
ody
for
use
in e
ner
gy
pro
du
ctio
n in
the
cells
. Is
nee
ded
for
hel
pin
g th
e im
mu
ne
syst
em fi
gh
t dis
ease
.
Bes
t sou
rces
: red
mea
ts, i
ncl
ud
ing
live
r, fi
sh, s
hel
lfish
, pou
ltry.
M
ediu
m s
ourc
es: e
gg
s, le
gu
mes
, in
clu
din
g k
idn
ey b
ean
s,
soyb
ean
s, to
fu, l
eafy
gre
en v
eget
ab
les.
Ap
rico
ts, a
lmon
ds,
se
sam
e se
eds,
ra
isin
s.
Ma
gn
esiu
mN
eed
ed b
y ce
lls fo
r g
enet
ic m
ate
ria
l an
d b
one
gro
wth
. It
hel
ps
ma
inta
in n
orm
al m
usc
le a
nd
ner
ve fu
nct
ion
, ke
eps
hea
rt r
hyt
hm
ste
ad
y, h
elp
s b
lood
clo
ttin
g, s
up
por
ts
a h
ealth
y im
mu
ne
syst
em, a
nd
wor
ks w
ith c
alc
ium
to
keep
s b
ones
an
d te
eth
str
ong
. Als
o h
elp
s re
gu
late
blo
od
sug
ar
leve
ls, p
rom
ote
nor
ma
l blo
od p
ress
ure
, an
d h
elp
s in
re
lea
sin
g e
ner
gy
in b
ody.
Hig
h a
mou
nts
in d
ark
gre
en v
eget
ab
les
such
as
spin
ach
, le
afy
gre
ens
an
d b
rocc
oli,
nu
ts a
nd
un
refi
ned
, wh
ole
gra
ins.
M
ediu
m a
mou
nts
in m
eats
an
d m
ilk.
Ma
ng
an
ese
Nee
ded
for
nor
ma
l bon
e fo
rma
tion
. Im
por
tan
t for
m
eta
bol
izin
g p
rote
in, f
at a
nd
ca
rboh
ydra
te.
Nu
ts, w
hol
e g
rain
s a
nd
cer
eal p
rod
uct
s a
re th
e ri
ches
t d
ieta
ry s
ourc
es. A
deq
ua
te a
mou
nts
are
fou
nd
in fr
uits
an
d
veg
eta
ble
s.
Con
tinu
ed
TH
EATI
NG
WELL FOR
L ES S O
N F I V E
EEAAA EE
130
FACT
SHEET
Func
tion
Min
eral
Goo
d fo
od s
ourc
es
Min
era
ls, t
hei
r fu
nct
ion
s a
nd
goo
d fo
od s
ourc
es (c
ont.)
Mol
ybd
enu
mA
ids
in m
eta
bol
ism
an
d h
elp
s re
gu
late
iron
sto
rag
e.
Hig
hes
t sou
rces
: leg
um
es, s
uch
as
bea
ns,
pea
s a
nd
len
tils.
M
ediu
m: g
rain
pro
du
cts
an
d n
uts
(dep
end
ing
on
the
soil
con
ten
t an
d o
ther
con
diti
ons.
)
Ph
osp
hor
ous
Nee
ded
for
ener
gy
met
ab
olis
m, b
ody
chem
istr
y, n
erve
a
nd
mu
scle
fun
ctio
n a
nd
is n
eces
sary
for
all
gro
wth
. P
art
of
the
bod
y sy
stem
res
pon
sib
le fo
r tr
an
smis
sion
of g
enet
ic
info
rma
tion
(DN
A a
nd
RN
A).
Wor
ks w
ith c
alc
ium
to b
uild
b
ones
an
d te
eth
.
All
an
ima
l sou
rces
: milk
, ch
eese
, yog
hu
rt a
nd
oth
er m
ilk
pro
du
cts,
mea
t, fi
sh, p
oultr
y, e
gg
s. A
lso
som
e p
lan
t see
ds
an
d
leg
um
es (s
uch
as
bea
ns,
pea
s, le
ntil
s), c
erea
ls a
nd
nu
ts.
Pot
ass
ium
Hel
ps
ma
inta
in r
egu
lar
flu
id b
ala
nce
insi
de
the
cells
. N
eed
ed fo
r n
erve
imp
uls
es, m
usc
le c
ontr
act
ion
s a
nd
p
rom
otes
a s
tea
dy
hea
rtb
eat.
Hig
hes
t sou
rces
are
fru
its a
nd
veg
eta
ble
s, s
uch
as
ba
na
na
s,
plu
ms
an
d p
run
e ju
ice,
ora
ng
e a
nd
ora
ng
e ju
ice,
tom
ato
es,
spin
ach
, gre
en b
ean
s, m
ush
room
s, b
rocc
oli a
nd
som
e sq
ua
shes
. Als
o, m
eats
, milk
, gra
ins,
leg
um
es a
nd
su
nfl
ower
se
eds.
Sel
eniu
mN
eed
ed a
s a
n a
ntio
xid
an
t th
at i
nte
ract
s w
ith v
itam
in E
to
pre
ven
t bre
akd
own
of f
ats
an
d b
ody
chem
ica
ls. R
egu
late
s th
yroi
d h
orm
one.
Sea
food
, kid
ney
, liv
er, c
hic
ken
an
d o
ther
mea
ts. W
hol
e g
rain
s a
nd
veg
eta
ble
s (d
epen
din
g o
n s
oil c
onte
nt)
incl
ud
ing
see
ds,
b
rocc
oli,
bro
wn
ric
e, c
orn
, ga
rlic
, on
ion
s, s
alm
on, s
oyb
ean
s;
da
iry
pro
du
cts.
Mol
ass
es.
Sod
ium
Imp
orta
nt f
or th
e re
gu
latio
n o
f flu
id o
uts
ide
the
cells
, in
clu
din
g b
lood
pla
sma
. Reg
ula
tes
blo
od v
olu
me
an
d
blo
od p
ress
ure
. Ass
ists
in n
erve
imp
uls
e tr
an
smis
sion
, m
usc
le c
ontr
act
ion
an
d h
eart
fun
ctio
n. H
elp
s tr
an
spor
t su
bst
an
ces
acr
oss
cell
mem
bra
nes
.
Sod
ium
is fo
un
d in
vir
tua
lly a
ll fo
ods,
with
pro
cess
ed fo
ods
gen
era
lly h
avi
ng
the
mos
t, a
nd
un
pro
cess
ed fo
ods
such
as
fres
h fr
uits
an
d v
eget
ab
les
the
lea
st.
Mod
era
te a
mou
nts
in
mea
ts, n
uts
, gra
ins;
low
am
oun
ts in
da
iry
pro
du
cts,
d
epen
din
g o
n th
eir
pro
cess
ing
. Ad
ded
to fo
od in
the
form
of
sod
ium
ch
lori
de,
or
tab
le s
alt.
Su
lph
ur
E
ssen
tial p
art
of v
ari
ous
am
ino
aci
ds,
thia
min
e, in
sulin
, b
iotin
. Hel
ps
keep
ha
ir a
nd
na
ils s
tron
g a
nd
hea
lthy
an
d
hel
ps
ma
inta
in e
last
icity
in th
e sk
in.
Mea
t, m
ilk, e
gg
s a
nd
leg
um
es.
Zin
c H
elp
s in
form
ing
pro
tein
, im
por
tan
t for
gro
wth
an
d
dev
elop
men
t, th
e im
mu
ne
syst
em, n
euro
log
ica
l fu
nct
ion
, b
lood
clo
ttin
g a
nd
rep
rod
uct
ion
. E
ssen
tial f
or d
iges
tion
a
nd
met
ab
olis
m. A
ssis
ts in
vita
min
A a
ctiv
ity.
Hig
h s
ourc
es: F
ish
, bee
f an
d o
ther
red
mea
ts, s
hel
lfish
(o
yste
rs, s
hri
mp
, cra
bs)
.G
ood
sou
rces
: pou
ltry,
eg
gs,
wh
ole
gra
ins,
nu
ts a
nd
leg
um
es.
Wor
k sh
eet M
iner
als
in m
y di
et
OOD HE
ALT
H
EATIN
G W
ELL FOR
LE
SS
ON
FI V
E
EAAEE
131
WORKSHEET
ASKYOURSELF
Minerals in my diet
1. Why are minerals called micronutrients?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
2. Where do the minerals in foods come from?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
3. Why do we need minerals?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
4. Do they provide energy (calories)?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
5. Are minerals destroyed by heat or air?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
6. What can happen to a person who does not get enough of the essential minerals?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
GOOD HEALTH
EATI
NG WELL FOR
L E S S O N F I V EEEAAAAAEE
132
WORKSHEET
ASKYOURSELF
Answer work sheet Minerals in my diet
Fact sheet Minerals,
their functions and good food sources
Minerals in my diet (cont.)
7. Deficiencies of what four minerals are most likely to cause serious health problems if we do not get enough of them from our food?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
8. Do you think you get enough of these essential minerals from the foods you eat?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
9. Do you eat a variety of different foods to be sure you get all of the minerals you need?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
10. How can you add more foods rich in essential minerals to your meals?
....................................................................................................................................................................
....................................................................................................................................................................
....................................................................................................................................................................
GO
OD HEALTH
EATING WELL FO
RL E S S O N F I V E
EAAAE
133
WORKSHEET
ANSWER
Minerals in my diet
1. Why are minerals called micronutrients?
Because they are needed in very small (micro) amounts.
2. Where do the minerals in foods come from?
They are taken up from the soil into plants we eat.
3. Why do we need minerals? Minerals are needed to help the body form its structures, regulate chemical reactions and to regulate many body processes.
4. Do they provide energy (calories)? No
5. Are minerals destroyed by heat or air?
No
6. What can happen to a person who does not get enough of the essential minerals?
Lack of adequate amounts of essential minerals can lead to the development of serious health problems and diseases.
7. Deficiencies of what four minerals are most likely to cause serious health problems if we do not get enough of them from our food?
Calcium, iron, iodine and zinc
8. Do you think you get enough of the essential minerals from the foods you eat?
Individual reflection
9. Do you eat a variety of different foods to be sure you get all of the minerals you need?
Individual reflection
10. How can you add more foods rich in essential minerals to your meals?
Individual reflection
AnswersQuestions
Work sheet Minerals in my diet
GOOD HEALTH
EATI
NG WELL FOR
L E S S O N F I V E
AAAAE
134
WORK
SHEET
MAT
CH IT
Min
era
ls m
atc
hin
g g
am
e
C
alc
ium
Ir
on
Io
din
e
Zi
nc
1.
Foo
ds
rich
in th
is m
iner
al a
re r
ed m
eats
, liv
er, fi
sh a
nd
pou
ltry.
2.
Bes
t sou
rces
are
red
mea
t, fi
sh a
nd
sh
ellfi
sh: s
hri
mp
, oys
ters
, cr
ab
s.
3.
Hel
ps
bu
ild s
tron
g b
ones
an
d te
eth
.
4.
Imp
orta
nt f
or p
reve
ntin
g m
enta
l ret
ard
atio
n, b
rain
da
ma
ge
an
d
goi
tre.
5.
Ca
rrie
s ox
ygen
from
the
lun
gs
thro
ug
h th
e b
ody.
La
ck o
f th
is
min
era
l ca
n c
au
se a
na
emia
.
6.
Goo
d s
ourc
es a
re m
ilk, y
ogh
urt
, ch
eese
s, s
ma
ll fi
shes
with
bon
es
an
d le
afy
gre
en v
eget
ab
les.
7.
Bes
t sou
rces
are
sea
wee
d, s
altw
ate
r fi
sh, s
eafo
od a
nd
fort
ified
sa
lt.
8.
Hel
ps
keep
cel
ls s
tron
g, a
ssis
ts th
e im
mu
ne
syst
em, t
he
cen
tra
l n
ervo
us
syst
em a
nd
the
bra
in. I
s in
volv
ed in
100
ch
emic
al r
eact
ion
s in
the
bod
y.
OD HEA
LTHEA
TIN
G W
ELL FOR
LE
SS
ON
FI V
E
EEAAEE
Fa
ct s
heet
Min
eral
s, th
eir
func
tion
s an
d
go
od fo
od s
ourc
es
Answer key: 1 Iro
n; 2 Z
inc;
3 C
alciu
m; 4 Iodine; 5 Iron; 6 Calcium; 7 Io
dine
; 8 Zinc.
135
WORKSHEET
QUIZ
136
Minerals: who am I?
1. I help to build strong bones and I am found in dairy products and in broccoli. Who am I?
....................................................................................................................................................................
2. I help your thyroid gland to function and am very important in pregnancy for the unborn baby. I come mostly from the sea and I am added to other foods. Who am I?
....................................................................................................................................................................
3. I make the part of your blood that is red and carries oxygen through the body. I am found in many meats. Who am I?
....................................................................................................................................................................
4. I am highest during adolescence and decrease over time, especially for women as they have children. Who am I?
....................................................................................................................................................................
5. I help to heal your cuts and wounds and help your sense of taste. I am found in fish, oysters and crabs. Who am I?
....................................................................................................................................................................
6. If my levels are low, your bones can become brittle and break. Who am I?
....................................................................................................................................................................
7. I will absorb much better if you eat me together with lemons, oranges, grapefruits, tomatoes and other foods rich in vitamin C. Who am I?
....................................................................................................................................................................
8. You can find me in the soil and in the sea and in plants in many parts of the world, especially in coastal areas, but I am absent in many other places. Who am I?
....................................................................................................................................................................
Fact sheet Minerals, their functions
and good food sources
.
An
swer
key: 1 Calcium; 2 Iodine; 3 Iron; 4 Calcium; 5
Zin
c; 6
C
alcium; 7 Iron; 8 Iodine. G
OOD HEALTH
EA
TING WELL FOR
L E S S O N F I V E
EAAAE