Water, Vitamins & Minerals Fall 2023 PDF

Water, Vitamins & Minerals Dr.Hala.Al-Nawaiseh Fall 2023 Vitamins  Certain vitamins and minerals are needed for the body to function. ◦ 13 vitamins ◦ 22 minerals  Two types of vitamins ◦ Water-soluble ◦ Fat-soluble Fat-Soluble vitamins  Vitamin A, D, E and K  Excess is stored...

Water, Vitamins & Minerals Dr.Hala.Al-Nawaiseh Fall 2023 Vitamins  Certain vitamins and minerals are needed for the body to function. ◦ 13 vitamins ◦ 22 minerals  Two types of vitamins ◦ Water-soluble ◦ Fat-soluble Fat-Soluble vitamins  Vitamin A, D, E and K  Excess is stored in the liver and in body fat ◦ It is possible to build up to a toxic level Vitamin A (Retinol)  Beta-carotene is converted into vitamin A  Vitamin A: ◦ Promotes good vision ◦ Promotes healthy skin ◦ Helps with growth and maintenance of bones, teeth, and cell structure  RDA: 900 micrograms for males;  700 micrograms for females Too much vitamin A  May turn your skin orange  May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain.  Toxicity: ◦ May cause severe liver or brain damage ◦ Birth defects Too little vitamin A  Maycause night blindness  Lowered immune system Foods rich in vitamin A  Foods  Carotenoids ◦ Only animal products ◦ Orange/Yellow fruits  Liver and vegetables  Eggs  Cantaloupes, carrots, sweet potatoes, winter  Milk, butter and cheese squash ◦ Leafy green vegetables  Spinach, broccoli Vitamin D – “The Sunshine Vitamin”  Essential for building and maintaining bones and teeth  Responsible for absorption and utilization of calcium  Other health benefits: ◦ May boost immune system ◦ May also help decrease certain cancers  RDA: 5 micrograms until age 50  10 micrograms / day until 70; 15 mcg 70+ Too little vitamin D  Vitamin D deficiency has been in the news a lot lately.  Deficiency may occur from: ◦ Inadequate diet  Vegetarianism, lactose intolerance, milk allergy ◦ Body unable to absorb needed vitamin D ◦ Limited exposure to sunlight Vitamin D Deficiency  Maylead to osteomalacia and/or osteoporosis Getting vitamin D  Sunexposure for 10 minutes a day  Foods: ◦ Fortified milk ◦ Tuna ◦ Salmon ◦ May need a supplement  Check with doctor first though Vitamin E  Important to red blood cells, muscles and other tissues  Deficiency is rare  Toxicity is rare ◦ But Vitamin E acts as a blood thinner  Foods: ◦ Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ. Vitamin K  Important for blood clotting ◦ Also has a role for bone health  Mostly made in the intestines  Foods: ◦ Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage Water-Soluble Vitamins  Vitamins Bs and C  Eight B vitamins: ◦ Thiamin (B-1) ◦ Riboflavin (B-2) ◦ Niacin (B-3) ◦ Pyridoxine (B-4) ◦ Cobalamin (B-12) ◦ Folic acid ◦ Pantothenic acid ◦ Biotin Thiamin or B-1  Helps to convert carbohydrates to energy  Deficiency: ◦ Fatigue, nausea, depression, nerve damage  Foods: ◦ Beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal Riboflavin or B-2  Key to metabolism and red blood cells  Deficiency: ◦ Dry, scaly skin  Foods: ◦ Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs Niacin or B-3  Also involved with energy production  Also helps with skin, nerves and digestive system  Deficiency: ◦ Rare but causes: diarrhea, dermatitis, dementia and death  Foods: ◦ Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods Pyridoxine or B-6  Involved in chemical reactions of proteins and amino acids  Deficiency: ◦ Skin changes, dementia, nervous system disorders and anemia  Foods: ◦ Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos Cobalamin or B-12  Helps with nervous system, red blood cells and DNA synthesis  Deficiency: ◦ Nervous system disorders and pernicious anemia  Foods: ◦ Only found in animal products  Meat, fish, poultry, eggs, milk products and clams Folic acid (Folacin, Folate)  Key role in red blood cell formation and cell division  Deficiency: ◦ Anemia, digestive disorders  Foods: ◦ Leafy, dark green vegetables ◦ Also found in liver, beans, peas, oranges, avocados Pantothenic Acid and Biotin  Help with metabolism and formation of some hormones  Deficiencies are rare  Foods: ◦ Almost any food, plant-based or animal-based Vitamin C  Important to bone health, blood vessel health, cell structure and absorption of iron  Deficiency: ◦ Rare  Too much vitamin C  Foods: ◦ Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits Minerals  22minerals are needed by the body  Two categories: ◦ Major  Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur ◦ Trace  Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt Sodium  What does sodium do for you? ◦ Helps maintain fluid balance ◦ Helps transmit nerve impulses ◦ Influences contraction and relaxation of muscles Sodium & Health  Too much sodium ◦ Causes high blood pressure ◦ May lead to fluid retention  The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300- 6,900 mg each day.  It is recommended to stay in a range of 1,500 to 2,400 mg / day.  Where are you getting sodium? www.mayoclinic.com Reducing sodium in your diet  Eat more fresh foods  Eat less processed foods  Look for low-sodium products  Limit the salt you add to foods  Experiment with other seasonings  Use salt substitutes with caution Calcium  The most abundant mineral in your body ◦ 99% is stored in the bones  Known for bone health  How much do you need? ◦ Males 19-50 years old: 1,000 mg / day ◦ Females 19-50 years old: 1,000 mg / day Calcium & Foods  Dairy products, fortified juices, sardines Food Calcium Yogurt, plain (low-fat) 1 cup - 415 mg Yogurt, flavored (low-fat) 1 cup – 345 mg Milk, skim 1 cup – 302 mg Milk, 1-2% 1 cup – 300 mg Ice cream ½ cup – 88 mg Broccoli, cooked ½ cup – 68 mg Salmon, canned 3 oz – 165 mg Fortified orange juice 8 oz – 300 mg Iron  Irondeficiency is the most widespread vitamin or mineral deficiency in the world. ◦ 70% of your body’s iron is in your hemoglobin ◦ Too little iron = too little oxygen Iron & Foods  Heme iron: ◦ Found in animal products  Red meats, liver, poultry and eggs  Non-heme iron: ◦ Found in plant products  Beans, nuts, seeds, dried fruits, fortified breads and cereals Iron supplements  Check with your doctor first.  High risk groups: ◦ Strict vegetarians ◦ Those who do not eat a balanced diet ◦ Those who are over 60 ◦ Smokers ◦ Those who suffer from food allergies, intolerances Water  Essential for life ◦ It is possible to live without food than without water.  Watermakes up about 45-75% of your body weight Why is water important?  Aidswith transport  Mechanical functions  Helps to break substances down  Helps to maintain body temperature/pH How much water do you need?  Adequate intake: ◦ Ideally 80% of water should coming from drinking fluids.  20% of water intake should come from food