1 of 28

Slide Notes

DownloadGo Live

Vitamins and Minerals

Published on Nov 18, 2015

No Description

PRESENTATION OUTLINE

Untitled Slide

Photo by colindunn

MACROminerals

you need a large quantity

Calcium

  • Function: build strong bones and teeth (like most minerals)
  • Source: dairy products
  • Deficiency: osteoporosis which causes bones to gradually lose their minerals making them weak and frail.

MICROminerals

needed in small amounts but still essential

Iron

  • Function: helps with blood production
  • Source: Animal products
  • Deficiency: anemia, or low red blood cell formation.

Iron

  • Look at the food label for the cereal, how much iron is in one serving?
Photo by chrisdejabet

Water Solble and Fat Soluble

Photo by Jeremy Brooks

Water Soluble

Be Cool = Folate and Vitamin C

Folate

  • F: one of the B vitamins, neural tube formation
  • S: dried beans and peas; dark green vegetables;
  • D: prevent spina bifida. Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant.

Vitamin C

  • F: form collagen which holds the cells together and aids in healing
  • S: bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, and papayas
  • D: Scurvy (Bruising, bleeding gums, weakness, fatigue, and rash)

Fat Soluble

All Dogs Eat Kittens = ADEK

Vitamin A

  • F: Enhances hair & skin
  • S: Red, orange and dark green vegetables
  • D: night blindness

Vitamin D

  • F: Works with the body to build and maintain healthy bones and teeth; It is also called the “Sunshine Vitamin”.
  • S: Manufactured by the body with exposure to sunlight, usually added to milk products
  • D: rickets (softening of developed bone)

Vitamin E

  • F: Protects membranes of white and red blood cells
  • S: Nuts, seeds, green leafy vegetables, avacados, grains (germ)
  • D: Cellular degeneration, damages nerves

Vitamin K

  • F: Helps blood to clot
  • S: Dark green, leafy vegetables, cabbage, liver, cauliflower.
  • D: Hemorrhaging

Electrolytes

Maintain fluid balance in the body

Electolytes

  • help maintain the heartbeat
  • help muscle and nerve action
  • easily become imbalanced in cases of dehydration, illness and diarrhea
Photo by JasonTank

Sodium

  • so much in the food supply that it’s more of a concern to have too much
  • If an athlete is trying to replace sodium, then some saltier foods are ok
  • foods like bread and milk contain some sodium
Photo by SoraZG

Potassium

  • Sources: bananas and potatoes

Water

Photo by Mouin.M►

Why do we need water?

  • Carries water soluble vitamins.
  • Carries waste through the body.
  • Regulates body temperature through perspiration.
  • Prevents dehydration. Dehydration occurs from lack of water.
Photo by RogerGoun

Water is the most important of ALL nutrients!

The body cannot survive long without water

Dehydration

  • Thirst is an indicator of dehydration.
  • Urine should be a pale yellow color. Darker urine is another indication of dehydration.
  • Drink water and other fluids frequently (not sugary drinks), don’t wait to be thirsty.
  • 64 fl. oz. of water are recommended daily.
Photo by stevendepolo

Water or Sports Drink

  • short (
  • moderate to high intensity activities 60+ minutes: sports drinks will help replace carbohydrate loss and electrolyte balance
Photo by derekbruff

Hydrating for Exercise

  • Drink according to thirst during the day and include fluids with meals.
  • Drink 8-20 oz of water an hour before exercise.
  • Continue drinking during exercise, up to 16-24 oz of fluid per hour (4-6 oz every 15 minutes).
Photo by Henrik Thorn

Weather

Moon Phases

Photo by atomicshark

General Info