Vitamins, Minerals & Water- At A Glance
1. Deficiency: _______________________________________
2. Toxicity: __________________________________________
3. Water Soluble: _____________________________________
4. Fat soluble: _______________________________________
5. Macro: ___________________________________________
6. Micro or Trace: _____________________________________
7: Electrolyte: ________________________________________
Functions
of Water
How do you prevent this…
Conservation cooking
methods include:
Veggies with
the most
vitamins and
minerals?
Sampling
Vitamin C
What destroys the
nutrients in…
Folate
Iron
Sodium
Function
Food Source
Deficiencies
Toxicities
Vitamins, Minerals & Water- At A Glance KEY
1. Deficiency: Not enough of something (s..hortage)
2. Toxicity: Too much of something (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
How do you prevent this…
Conservation cooking
methods include:
Microwave
Bake
Steam
Stir Fry
Simmer
Sauté
Soak/cover with
ascorbic acid/fruit
juice.
Veggies with
the most
vitamins and
minerals?
Function
Vitamin C
-Maintains connective
tissues
-Protects body against
infection
-Citrus fruits
-Orange juice
-Strawberries
-Scurvy
-Breakdown of
collagen
-Kidney stones
-Interferes with actions
of Vitamin E
-Makes new cells
-Green leafy
vegetables
-Legumes
-Seeds
-Neural tube defects
-Anemia
-Heartburn
-Diarrhea
-Masks B12 deficiency
-Helps carry oxygen to
the blood
-Helps cells use
oxygen
-Red meat
-Dark green leafy
vegetables
-Anemia
-Makes red blood cells
-Paleness
-Weakness
-Heart disease
-Elevated LDLs
-Maintains fluid
balance
-Salt
-Packaged foods
-Muscle cramps
-High blood pressure
What destroys the
nutrients in…
Heat
Air
Water
A. Carries water
soluble vitamins
B. Regulates body
temperature
C. Carries waste
products out
D. Prevents
dehydration
Sampling
Folate
Iron
Sodium
Food Source
Functions
of Water
Deficiencies
Toxicities
Not enough of something (shortage)
1. Deficiency:
2. 2. Toxicity: Too much of something (toxic/poisonous)
3. 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
Conservation cooking
methods include:
Microwave
Bake
Steam
Stir Fry
Simmer
Sauté