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.
B.
C.
D.
Carries water soluble vitamins
Regulates body temperature
Carries waste products out
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
VITAMIN
A
(Fat Soluble)
FUNCTION
-Vision
FOOD
SOURCES
-Milk is fortified
with it
-Liver
-Nerves
-Cantaloupe
-Growth
-Sweet
Potatoes
-Yellow fruits
and vegetables
FOOD
SOURCES
VITAMIN
FUNCTION
D
-Helps body
absorb
calcium and
phosphorus
-Milk is
fortified
with it
-Helps
strengthen
bones
-(Sunlight!)
(Fat Soluble)
-Milk
Products
DEFICIENCIES TOXICITIES
-Blindness
-Stunted
Growth
-Impaired
immune
system
-Loss of
appetite
-Blurred
vision
-Abdominal
pain
-Hair loss
-Joint pain
DEFICIENCIES TOXICITIES
-Rickets
(bowed legs)
-Bones
become too
weak to
support body
weight
-Most toxic
of all
vitamins!
-Appetite
loss
-Nausea &
vomiting
-Kidney
damage
Rickets
VITAMIN
E
FUNCTION
FOOD
SOURCES
-Maintains
cell
membranes
-Fruits and
Veggies
-Vegetable
oils
-Fortified
grains and
cereals
-Nuts & seeds
FUNCTION
FOOD
SOURCES
(Fat Soluble)
VITAMIN
K
(Fat Soluble)
-Helps
blood
clot
normally
-Dark green
leafy
vegetables
-Liver
DEFICIENCIES TOXICITIES
-Nerve
weakening
-Can cause
anemia in
pre-mature
babies
-Brain
hemorrhages
(internal
bleedng)
-Stroke
-Headaches
-Muscle
weakness
-Nausea
DEFICIENCIES TOXICITIES
-Hemorrhaging
-Breakage
of red blood
cells which
causes skin
to turn
yellow(called
jaundice in
infants-can
lead to brain
damage)
VITAMIN
C
FUNCTION
-Maintains
connective
tissues
-Protects
body
(Water Soluble) against
infection
Ascorbic Acid
VITAMIN
B1
FUNCTION
FOOD
SOURCES
-Citrus fruits
-Orange juice
-Strawberries
DEFICIENCIES TOXICITIES
-Scurvy
(spots on the
skin and
bleeding
gums)
-Breakdown
of collagen
FOOD
SOURCES
-COENZYME!
-Milk
-Used for
energy
metabolism
-Bran
-Kidney
stones
-Interferes
with actions
of Vitamin E
DEFICIENCIES TOXICITIES
-Beriberi
in
-Whole grains (Swelling
legs, sore
muscles,
-Nerve function -Poultry
Thiamine
stiffness and
-Fish
weakness)
(Water Soluble) -Helps
digestive
-Dried Beans
system
-None
Scurvy
Swollen and Bleeding Gums
Spots on Skin
VITAMIN
FUNCTION
-COENZYME!
B2
-Promotes
growth
-Used for
energy
(Water Soluble)
metabolism
Riboflavin
VITAMIN
FUNCTION
FOOD
SOURCES
-Milk
-Yogurt
-Cheese
-Green leafy
vegetables
FOOD
SOURCES
DEFICIENCIES TOXICITIES
-Premature
aging
-Cracks in the
corner of
mouth
-Inflammation
of tongue and
mouth
DEFICIENCIES TOXICITIES
-COENZYME! -Milk
-Eggs
-Maintains
nervous
-Pellagra
-Meat, fish,
system
poultry
(Skin disorder)
Niacin
-Used for
-Whole grains -Dermatitis
energy
(Water Soluble) metabolism
-Enriched
grains
B3
-None
-Diarrhea
-Heartburn
-Nausea
-Ulcers
VITAMIN
FUNCTION
new
Folate -Makes
cells
Folic Acid or
Folicin
FOOD
SOURCES
-Leafy green
vegetables
-Legumes
-Seeds
(Water Soluble)
VITAMIN
B6
Pyriodoxine
(Water Soluble)
FUNCTION
FOOD
SOURCES
-Helps make
-Green leafy
red blood cells vegetables
-Good for
overall health
-Animal
protein
DEFICIENCIES TOXICITIES
-Can lead to
neural tube
defects like
spina bifida
in infants
-Anemia
-Heartburn
-Diarrhea
-Masks B12
deficiency
DEFICIENCIES TOXICITIES
-Anemia
-Abnormal
brain wave
pattern
-Irritability
-Depression
-Fatigue
-Impaired
memory
Pellagra
MINERALS
MINERAL
Calcium
FUNCTION
FOOD
SOURCES
DEFICIENCIES TOXICITIES
-Maintains
strength of
bones and
teeth
-Milk
-Milk & dairy
products
-Dark green
leafy
vegetables
-Osteoporosis -Kidney stones
FUNCTION
FOOD
SOURCES
DEFICIENCIES TOXICITIES
(Macro)
MINERAL
Phosphorus -Helps build
body cells
(Macro)
-Works with
calcium
-Dairy products
-Can prevent
-Grain products -Osteoporosis calcium from
working
-Meat
Osteoporosis
MINERAL
FUNCTION
-Helps build
bones
Magnesium -Helps nerves
and muscles
work normally
(Macro)
-Regulates
body
temperature
FOOD
SOURCES
-Dark green
leafy
vegetables
-Whole grain
products
-Diarrhea
-Heart disease -Lack of
Coordination
-Heart spasms
-Confusion
-Coma
FOOD
SOURCES
MINERAL
FUNCTION
Iron
-Helps carry
oxygen to the -Red meat
blood
-Dark green
leafy
-Helps cells
vegetables
use oxygen
(Trace)
DEFICIENCIES TOXICITIES
DEFICIENCIES TOXICITIES
-Anemia
-Paleness
-Heart disease
-Weakness
-Elevated LDLs
MINERAL
Zinc
FUNCTION
-Helps body
make proteins
-Meat
-Heal wounds
-Liver
-Affects sense
of taste and
smell
-Fish
(Trace)
MINERAL
Fluorine
(Trace)
FOOD
SOURCES
FUNCTION
-Helps
strengthen
teeth and
prevent
cavities
-Dairy
products
FOOD
SOURCES
-Fluoridated
water
-Toothpaste
DEFICIENCIES TOXICITIES
-Stunted
growth
-Rash
-Hair Loss
-Low copper
absorption
DEFICIENCIES TOXICITIES
-Tooth decay
-Staining of
teeth during
development
MINERAL
Copper
FUNCTION
-Helps iron
make red
blood cells
FOOD
SOURCES
-Whole grain
products
DEFICIENCIES TOXICITIES
-Weak bones
-Weak blood
vessels
-Vomiting
-Nervous
system
disorders
(Trace)
MINERAL
FUNCTION
Iodine
-Iodized salt
-Helps body
use energy
(Trace)
FOOD
SOURCES
DEFICIENCIES TOXICITIES
-Goiter
-Saltwater fish (Swelling of
the thyroid
-Some dairy
gland in the
products
neck)
-Thyroid gland
stops working
Goiters
MINERAL
Sodium
FUNCTION
-Maintains
fluid balance
in the body
FOOD
SOURCES
-Salt
-Packaged
foods
DEFICIENCIES TOXICITIES
-Muscle
cramps
-High blood
pressure
(Electrolyte)
MINERAL
Chloride
(Electrolyte)
FUNCTION
-Maintains
fluid balance
in the body
FOOD
SOURCES
-Salt
DEFICIENCIES TOXICITIES
-Can cause
convulsions in -High blood
pressure
infants
MINERAL
Potassium
(Electrolyte)
FUNCTION
-Maintains
fluid balance
in the body
FOOD
DEFICIENCIES TOXICITIES
SOURCES
-Fruits,
especially
-Irregular
bananas and
heart beat
oranges
-Slowing of the
-Meat, poultry -Loss of
heart beat
appetite
and fish
-Muscle
-Dry beans
cramps
-Dairy
products