VITAMINS AND MINERALS
The Micronutrients of Nutrition
Micronutrient Terms
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A nutrient that regulates many chemical reactions in
the body is a mineral.
A nutrient that helps the body use carbohydrates,
proteins, and fats is a vitamin.
A nutrient that is involved with all body processes is
water.
Minerals
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Minerals are naturally occurring inorganic substances. Small
amounts of some minerals are essential in metabolism and
nutrition.
There are two types of minerals: Macro minerals and Trace
minerals.
Macro Minerals vs. Trace Minerals
Minerals that are
required in amounts
greater than 100 mg
are considered macro
minerals.
Minerals that are
needed in very small
amounts are called
trace minerals.
Macro Minerals
Calcium
• Builds up bone and teeth
• Can be found in milk, cheese, legumes, and soybean products.
Potassium
• Keeps fluids balanced within cells.
• Can be found in green vegetables, legumes, and fruit.
Sodium
• Necessary for water balanced in cells and tissue.
• Found in table salt, high-salt meats, cheese, and crackers.
Macro Minerals
Sulfur
• Builds hair, nails, and skin
• Can be found in meats, milk, eggs, legumes, nuts, cheese, and
brown sugar.
Magnesium
• Necessary for chemical reactions during metabolism.
• Can be found soy products whole grains, beans, nuts, seeds,
fruit, and green, leafy vegetables.
Phosphorus
• Builds bones, teeth, and cells.
• Found in milk, meats, poultry, legumes, and cheese.
Trace Minerals
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Cooper: Necessary for production of hemoglobin in
red blood cells.
Iodine: Necessary for production of the thyroid
gland hormone.
Iron: Aids red blood cells in transporting oxygen.
Manganese: Aids in synthesis of cholesterol and
normal function of nerve tissue.
Zinc: Necessary for digestive enzymes and healing
wounds.
Vitamins
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Vitamins are chemical compounds that the body
uses in a variety of ways. Our bodies cannot make
these compounds
There are 13 different vitamins that have been
identified as important nutrients for humans
Two different kinds: Fat-soluble and Water-soluble
Vitamins
FAT-SOLUBLE VITAMINS
A vitamin that dissolves in fat
and can be stored in the
body.
WATER- SOLUBLE VITAMINS
A vitamin that dissolves in
water and cannot be stored
in the body.
• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin B Complex
• Vitamin E
• Vitamin K
CAN LARGE AMOUNTS OF
VITAMINS BE HARMFUL?
You are the teacher…
You will be split up into groups and studying
a vitamin. You will then teach the rest of the
class about your vitamin.
Why is Water Important?
Makes up the basic
part of the blood.
 Helps with waste
removal
 Regulates body
temperature
 Cushions the spinal cord
and joints
 Makes up more than
60% of body mass

DEHYDRATION
A condition in which the
water content of the body
has fallen to an extremely
low level.
DEHYDRATION
Causes
• Lack of water intake
• A dry environment
• Fever
• Vomiting
• Diarrhea
Symptoms
• Fatigue
• Dry mouth
• Dizziness
• Weakness
• Flushed Skin
• Headache
• Blurred Vision
• Dry Skin
HOW MUCH WATER SHOULD WE
DRINK?
How Much Water Should We Drink?

Doctors usually recommend most
healthy adults consume 8 (8 ounce)
cups of water to meet their daily needs.
What If You’re An Athlete?

Athlete’s need more water because
they demand more from their body
on a daily basis.
Female
athletes require 11 ½ cups per
day
Male athletes require 15 ¾ cups per
day
Athlete Hydration
1. Your caloric intake level _______ X
1 ml = ______ /240 = ________
cups per day.
Athlete Hydration
2. Your weight before exercise – your
weight after exercise = weight lost.
Athlete Hydration
4. Your answer for number 1 =
______ cups + your answer for
number 3 =
Athlete Hydration
3. Your weight lost X 16 (ounces
in a pound)
= _____ oz / 8 = ______ cups
Athlete Hydration
5. ________ total cups of fluid per
day.
This is how much water you should
consume a day.