Chapter 7 Section 2
Vitamins, Minerals, and
Water
Bell Ringer
Write the names of the vitamins and
minerals you have heard of and the
kinds of foods in which they can be
found.
Section 2
Vitamins, Minerals, & Water
Key Terms:
Vitamin: A class of nutrients that contain carbon &
are needed in small amounts to maintain health &
allow growth.
Mineral: A class of nutrients that are chemical
elements that are needed for certain body
processes, such as enzyme activity & bone
formation
Nutrient deficiency: The state of not having enough of
a nutrient to maintain good health.
3
Fat-soluble vitamins
Vitamin A, D, E, & K
They dissolve in fat & most can be stored
in fat tissue & remain in the body for a
long time.
4
Fat-Soluble Vitamins
Vitamin A
Milk, yellow &
orange fruits,
eggs, leafy
vegetables
Keeps eyes &
skin healthy
Strong bones &
teeth
Vitamin D
Exposure to
sun
Fish, liver, egg
yolk, fortified
milk
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Promotes
absorption of
calcium &
phosphorus
Strong bones &
teeth
Vitamin E
Vegetable oils,
beans, peas,
nuts, darkgreen
vegetables,
whole grains
Protects cell
membranes
from damage
by reactive
oxygen (free
radicals)
Vitamin K
Leafy
Acts in blood
vegetables
clotting
such as spinach
& broccoli,
produced in the
intestine by
bacteria
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Water-soluble Vitamins
• The eight B vitamins and vitamin C
• Needed to release energy from carbohydrates,
fats, & proteins
»
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Vitamin B-1
(Thiamin)
Most
vegetables,
pork, liver,
beans, whole
grains & cereals,
nuts
Produce energy
from carbs,
helps the
nervous system
function
Vitamin B-2
(Riboflavin)
Milk, meat, eggs,
whole grains,
green leafy veg
pasta
Needed to
produce energy
from carbs,
healthy skin
Vitamin B-3
(Niacin)
Meat, liver, fish,
whole-grains,
peas & beans,
seeds
Needed to
produce energy
from carbs,
nervous system
Vitamin B-5
(Pantothenic
acid)
Whole grains
Meat, liver
Broccoli, eggs,
nuts, peas,
beans
Needed to
produce energy
from
carbohydrates,
fat & protein
Vitamin B-6
(Pyridoxine)
Whole grains,
meat, liver,
fish, bananas,
green leafy
vegetables,
peas & beans
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Protein
metabolism,
production of
hemoglobin in
red blood cells,
healthy nervous
system
Vitamin B-12
(Cobalamin)
Meat, liver,
Necessary for
dairy
forming cells
products, eggs (including red
blood) & healthy
nervous system
Folate
(Folic acid or
folacin)
Green veg,
liver, whole
grains, peas,
OJ
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Needed for
forming cells
(including red
blood), helps
prevent birth
defects
Biotin
Liver, yogurt, Necessary for
egg yolk, peas, metabolism
beans, nuts
Vitamin C
(Ascorbic acid)
Citrus fruits,
melons,
strawberries,
green
vegetables,
peppers
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Promotes
healthy gums &
teeth, healing of
wounds,
absorption of
iron, an
antioxidant to
protect cells
from damage
Minerals
• More than twenty minerals needed in small
amounts to maintain good health
•
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Calcium
Chromium
Milk, dairy
products,
dark- green,
leafy
vegetables,
tofu, legumes,
shellfish, bony
fish
Meat, dairy
products,
whole grains,
herbs, nuts,
seeds
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Development &
maintenance of
bones & teeth,
transmission of
nerve impulses,
muscle
coordination,
blood clotting
Helps regulate
blood sugar
Copper
Liver,
shellfish, peas,
beans, nuts,
seeds
Needed for
production of
bone & red blood
cells &
absorption of
iron
Fluoride
Tea, fish,
fluoridated
toothpaste &
water
Helps strengthen
tooth enamel,
helps in
prevention of
cavities
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Iodine
Iodized salt,
seafood
Needed for
production of
thyroid
hormones &
normal cell
function
Iron
Red meat,
Necessary for
whole &
production of
enriched
hemoglobin
greens, darkgreen
vegetables,
peas, beans, &
eggs
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Magnesium
Milk, dairy
products,
green, leafy
vegetables,
peas, beans
Needed for bone
growth,
metabolism, &
muscle
contraction
Potassium
Meat, poultry,
fish, bananas,
oranges, dried
fruits,
potatoes,
green, leafy
vegetables,
peas, beans
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Needed for
maintenance of
fluid balance,
transmission of
nerve impulses &
muscle
contraction
Phosphorus
Cereals, meats, milk, Needed for bone
poultry
formation & cell
reproduction
Selenium
Tuna & other
seafood, whole
grains, liver, meat,
eggs
Needed for healthy
heart function,
antioxidant action,
healthy thyroid
Sodium
Table salt, high-salt
meats (ham),
processed foods,
dairy products, soy
sauce
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regulation of water
balance in cells &
tissues,
transmission of
nerve impulses
Sulfur
Meat, milk, eggs,
nuts, grains
Needed for protein
metabolism
Zinc
Seafood, meat,
milk, poultry, eggs
Needed for growth &
healing, and for
production of
digestive enzymes
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Mineral Deficiencies
Calcium
Painful muscle cramps, retarded growth
in children, osteoporosis
Copper
Anemia, bone & cardiovascular changes
Iodine
Enlargement of thyroid gland (goiter),
retardation of growth & brain
development
Anemia, weakness, immune system
impairment
Iron
Magnesium
Nervous system disturbances
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Sodium
Muscle cramps, loss of appetite
Zinc
Retardation of growth, underdevelopment of sex glands, immune
disorders, slow wound healing
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How much do we need?
• Sodium: 2,400 milligrams a day (1 ¼ tsp), too
much: high blood pressure: heart disease,
stroke, kidney failure
• Calcium: 1,300 milligrams per day
• (1 cup milk=300 milligrams)
•
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Water
• 60% of your body is water
• Is necessary for every function of your body.
• Lose water through: excretion of urine &
solid wastes, evaporation through breathing,
& sweating
• Extra water cannot be stored
• Need 8 glasses a day
•
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Why water is important
• 1. Transports nutrients & oxygen through the
body & helps get rid of wastes
• 2. Provides the proper environment for the
body’s chemical reactions to occur.
• 3. It helps regulate body temperature.
•
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Why is dehydration dangerous?
• 1. Mild dehydration interferes with mental &
physical performance.
• 2. Early symptoms of dehydration:
• Thirst, headache, fatigue, loss of appetite, dry eyes
& mouth, dark-colored urine
• 3. Severe dehydration:
• Nausea, difficulty concentrating, confusion,
disorientation
• Extremely severe: death
•
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Review
1. Name the class of nutrient that contain carbon &
are needed in small amounts to maintain health
and allow growth.
(vitamin)
2. Identify the term for “chemical elements that are
needed for enzyme activity & bone formation.”
A. Vitamin B. Protein C. Mineral D. Water
(C)
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3. Name the term that means “not having enough
of a nutrient to maintain good health.”
(nutrient deficiency)
4. List the functions of Vitamin A, C, and D
(A = Healthy eyes & skin, strong bones & teeth
C= Healthy gums & teeth, promotes healing,
absorption of iron, antioxidant to protect cells
from damage
D=absorption of calcium & phosphorus, strong
bones & teeth
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5. Name the nutrient that may be related to each of
the following:
A. Iron-deficiency anemia
(iron)
B. Osteoporosis
(calcium)
C. Dehydration
(water)
D. High blood pressure
(sodium)
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• 6. Identify why the following people are at risk of
dehydration: Sara, who just ran a marathon & Jeff,
who has been vomiting
(Running marathons depletes the body of water
because you don’t have time to drink much water
& vomiting results in water loss as well as reduced
intake)
7. Identify some non-dairy sources of calcium.
(green, leafy vegetables such as spinach & broccoli,
calcium fortified foods such as breads & orange
juice.)
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8. Give some possible reasons for the decrease in
calcium intake by teens.
(low-fat diets avoiding dairy foods, drinking more
soda and less milk can lower the intake)
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