Vitamins, Minerals, & Water
CHAPTER 7
SECTION 2
PAGE 161-166
Vitamins & Minerals
Vitamins
o Nutrients found naturally
in the food we eat
o Water soluble
o
B1, Folate, C
o Fat soluble
o A, D, E, K
Minerals
o Nutrients naturally found
in rocks & soil, not living
things
o Calcium, potassium,
sodium, fluoride, zinc,
chromium, & phosphorus
Classes of Vitamins
 Fat-Soluble
 Water-Soluble
 Dissolve in fat
 Dissolve in water
 A, D, E, K
 Not stored in the body very
 Most are stored in fat tissue
well
 The eight B vitamins and
vitamin C are water soluble
and remain for a long time
Fat Soluble Vitamins
o A
Vision, immunity, skin & hair
o D
Bones & teeth; absorption of calcium &
phosphorus in intestine
o E
Protects cell membranes from damage
from free radicals
o K
Enables blood to clot
Sources
o A
Carrots, spinach, yellow & orange
fruits & veggies
o D
Milk, eggs, sunlight, tuna
o E
Whole-grain cereals, breads, beans
o K
Green, leafy veggies & cereals
Water Soluble Vitamins
Dissolve in water; bodies DO NOT
store
o C
60 mg/day
Maintains immune system
Formation of skin
o B
Produce energy from carbs; helps
nervous system function properly
o Folate
Helps prevent birth defects; needed
for forming cells
Sources
o C
Orange juice, tomatoes
One glass of OJ will give you
your daily serving!
o B
Meat, poultry, & fish
Grains
o Folate
Green veggies, beans, oj
Minerals
o Calcium
Bone & teeth, Muscle contraction,
blood clotting
Sources: milk & dairy
o Potassium
Regulation of fluid, maintains
heartbeat & nerve impulses
Sources: OJ, bananas, green, leafy
veggies
o Sodium
Maintains water balance, muscles &
nerve impulses
Sources: salt
o Fluoride
strengthen tooth enamel, prevents
cavities
Sources: Fluoridated toothpaste and
water
Minerals
o Chromium
Regulates blood sugar
Sources: Meat, herbs, dairy
o Phosphorus
Bone formation and cell
reproduction
Sources: Cereals, meat,
poultry, milk
o Zinc
Growth & healing
Production of digestive enzymes
Sources: Seafood, meat,
poultry, eggs, milk
Nutrient Deficiency
not having enough of a nutrient to maintain good health
Sodium
Calcium
o Intake should be only
o Intake should be about 1,300
2,400mg/day
o About 1 ¼ tsp.
o Electrolytes:
o
Muscle movement, nerve signals,
control fluid levels in body
(Gatorade)
mg/day
o 8oz. of milk = 300 mg
o 45% of skeleton forms between
9 & 17
o Osteoporosis: Disorder where
the bones become brittle and
break easily
Nutrient Deficiency
 Balanced nutrition choices`
helps protect against this
 Supplement usage is
available for others
 Too much or too little of a
nutrient can result in
malnutrition: improper
nutrition, caused by poor
diets
Water
o 60% of your body weight
o Carries waste out of body
o Helps digest food
o Helps raise body’s metabolism
o Helps all chemical reactions
o Temperature regulator
o Try to drink as much as you can daily!