Physical and Health Education - Quarter 3, Lesson 3 PDF

P H Y S I C A L A N D H E A LT H HEALTHY E D U C AT I O N 7 EATING and Physical Activity Participation Q U A RT E R 3 : L E S S O N 3 (WEEK 6)  MICRONUT RIENTS These are mostly vitamins and minerals, and are equally important but consumed in very small amounts. Teenage boys and girls have...

P H Y S I C A L A N D H E A LT H HEALTHY E D U C AT I O N 7 EATING and Physical Activity Participation Q U A RT E R 3 : L E S S O N 3 (WEEK 6)  MICRONUT RIENTS These are mostly vitamins and minerals, and are equally important but consumed in very small amounts. Teenage boys and girls have high demands of iron due to growth spurt. Boys 13-15 years of age need 20 milligrams while girls need 21 milligrams daily. Iron is important for proper functioning of cells and resistance to infection.  For bone development, you need extra calcium. It is likewise needed for the regulation of vital body functions, such as blood clotting, heart muscle contraction and relaxation, transmission of nerve impulse, and activation of some Did you enzymes. Adolescents, ages know? 10-18 have calcium More than 90 % of bone density develops by the time requirements of 1000 you reach 18 years old. Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your With a varied diet, sense of taste and smell. your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified Vitamin B-6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system Food sources of vitamin B- healthy. 6 include poultry, fish, potatoes, chickpeas, bananas and fortified Vitamin B12 plays a key role in many aspects of health and may support your eyes, bones, and skin as well as your mind. Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. It’s found naturally in animal products, fortified foods, and dietary supplements. Some of the Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. It has also antioxidant properties. Foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. You need vitamin C for the growth and repair of tissues in all parts of your body. Good sources includes citrus fruit, peppers, Just like any nutrients, water is an essential nutrient for the human body, playing a critical role in various physiological functions. Water is involved in digestion, nutrient transport, temperature regulation, and waste elimination. Hydration is important throughout the entire physical activity process. Pre-Exercise Hydration: Always start any physical activity well-hydrated. During Exercise Hydration: Take a sip of water during physical activities, especially during prolonged or intense sessions.