Chapter 7 Section 2

Vitamins, Minerals, and Water

Bell RingerWrite the names of the vitamins and minerals you have heard of and the kinds of foods in which they can be found.

Section 2Vitamins, Minerals, & Water

Key Terms:Vitamin: A class of nutrients that contain carbon &

are needed in small amounts to maintain health & allow growth.

Mineral: A class of nutrients that are chemical elements that are needed for certain body processes, such as enzyme activity & bone formation

Nutrient deficiency: The state of not having enough of a nutrient to maintain good health.

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Fat-soluble vitamins

Vitamin A, D, E, & KThey dissolve in fat & most can be stored

in fat tissue & remain in the body for a long time.

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Fat-Soluble VitaminsVitamin A Milk, yellow &

orange fruits, eggs, leafy vegetables

Keeps eyes & skin healthy

Strong bones & teeth

Vitamin D Exposure to sun

Fish, liver, egg yolk, fortified milk

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Promotes absorption of calcium & phosphorus

Strong bones & teeth

Vitamin E Vegetable oils, beans, peas, nuts, dark-green vegetables, whole grains

Protects cell membranes from damage by reactive oxygen (free radicals)

Vitamin K Leafy vegetables such as spinach & broccoli, produced in the intestine by bacteria

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Acts in blood clotting

Water-soluble Vitamins

• The eight B vitamins and vitamin C• Needed to release energy from

carbohydrates, fats, & proteins

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Vitamin B-1

(Thiamin)

Most vegetables, pork, liver, beans, whole grains & cereals, nuts

Produce energy from carbs, helps the nervous system function

Vitamin B-2

(Riboflavin)

Milk, meat, eggs, whole grains, green leafy veg

pasta

Needed to produce energy from carbs, healthy skin

Vitamin B-3

(Niacin)

Meat, liver, fish, whole-grains, peas & beans, seeds

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Needed to produce energy from carbs, nervous system & healthy skin

Vitamin B-5

(Pantothenic acid)

Whole grains

Meat, liver

Broccoli, eggs, nuts, peas, beans

Needed to produce energy from carbohydrates, fat & protein

Vitamin B-6

(Pyridoxine)

Whole grains, meat, liver, fish, bananas, green leafy vegetables, peas & beans

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Protein metabolism, production of hemoglobin in red blood cells, healthy nervous system

Vitamin B-12

(Cobalamin)

Meat, liver, dairy products, eggs

Necessary for forming cells (including red blood) & healthy nervous system

Folate

(Folic acid or folacin)

Green veg, liver, whole grains, peas, OJ

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Needed for forming cells (including red blood), helps prevent birth defects

Biotin Liver, yogurt, egg yolk, peas, beans, nuts

Necessary for metabolism

Vitamin C

(Ascorbic acid)

Citrus fruits, melons, strawberries, green vegetables, peppers

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Promotes healthy gums & teeth, healing of wounds, absorption of iron, an antioxidant to protect cells from damage

Minerals

• More than twenty minerals needed in small amounts to maintain good health

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Calcium Milk, dairy products, dark- green, leafy vegetables, tofu, legumes, shellfish, bony fish

Development & maintenance of bones & teeth, transmission of nerve impulses, muscle coordination, blood clotting

Chromium Meat, dairy products, whole grains, herbs, nuts, seeds

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Helps regulate blood sugar

Copper Liver, shellfish, peas, beans, nuts, seeds

Needed for production of bone & red blood cells & absorption of iron

Fluoride Tea, fish, fluoridated toothpaste & water

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Helps strengthen tooth enamel, helps in prevention of cavities

Iodine Iodized salt, seafood

Needed for production of thyroid hormones & normal cell function

Iron Red meat, whole & enriched greens, dark-green vegetables, peas, beans, & eggs

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Necessary for production of hemoglobin

Magnesium Milk, dairy products, green, leafy vegetables, peas, beans

Needed for bone growth, metabolism, & muscle contraction

Potassium Meat, poultry, fish, bananas, oranges, dried fruits, potatoes, green, leafy vegetables, peas, beans

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Needed for maintenance of fluid balance, transmission of nerve impulses & muscle contraction

Phosphorus Cereals, meats, milk, poultry

Needed for bone formation & cell reproduction

Selenium Tuna & other seafood, whole grains, liver, meat, eggs

Needed for healthy heart function, antioxidant action, healthy thyroid

Sodium Table salt, high-salt meats (ham), processed foods, dairy products, soy sauce 17

regulation of water balance in cells & tissues, transmission of nerve impulses

Sulfur Meat, milk, eggs, nuts, grains

Needed for protein metabolism

Zinc Seafood, meat, milk, poultry, eggs

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Needed for growth & healing, and for production of digestive enzymes

Mineral DeficienciesCalcium Painful muscle cramps, retarded growth

in children, osteoporosis

Copper Anemia, bone & cardiovascular changes

Iodine Enlargement of thyroid gland (goiter), retardation of growth & brain development

Iron Anemia, weakness, immune system impairment

Magnesium Nervous system disturbances 19

Sodium Muscle cramps, loss of appetite

Zinc Retardation of growth, under-development of sex glands, immune disorders, slow wound healing

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How much do we need?

• Sodium: 2,400 milligrams a day (1 ¼ tsp), too much: high blood pressure: heart disease, stroke, kidney failure

• Calcium: 1,300 milligrams per day• (1 cup milk=300 milligrams)

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Water

• 60% of your body is water • Is necessary for every function of your body.• Lose water through: excretion of urine &

solid wastes, evaporation through breathing, & sweating

• Extra water cannot be stored• Need 8 glasses a day• 22

Why water is important

• 1. Transports nutrients & oxygen through the body & helps get rid of wastes

• 2. Provides the proper environment for the body’s chemical reactions to occur.

• 3. It helps regulate body temperature.

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Why is dehydration dangerous?

• 1. Mild dehydration interferes with mental & physical performance.

• 2. Early symptoms of dehydration:• Thirst, headache, fatigue, loss of appetite, dry eyes

& mouth, dark-colored urine• 3. Severe dehydration:• Nausea, difficulty concentrating, confusion,

disorientation• Extremely severe: death• 24

Review1. Name the class of nutrient that contain carbon &

are needed in small amounts to maintain health and allow growth.

(vitamin)2. Identify the term for “chemical elements that are

needed for enzyme activity & bone formation.”A. Vitamin B. Protein C. Mineral D. Water

(C) 25

3. Name the term that means “not having enough of a nutrient to maintain good health.”(nutrient deficiency)

4. List the functions of Vitamin A, C, and D(A = Healthy eyes & skin, strong bones & teethC= Healthy gums & teeth, promotes healing, absorption of iron, antioxidant to protect cells from damageD=absorption of calcium & phosphorus, strong bones & teeth

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5. Name the nutrient that may be related to each of the following:A. Iron-deficiency anemia(iron)B. Osteoporosis(calcium)C. Dehydration(water)D. High blood pressure(sodium) 27

• 6. Identify why the following people are at risk of dehydration: Sara, who just ran a marathon & Jeff, who has been vomiting(Running marathons depletes the body of water because you don’t have time to drink much water & vomiting results in water loss as well as reduced intake)

7. Identify some non-dairy sources of calcium.(green, leafy vegetables such as spinach & broccoli, calcium fortified foods such as breads & orange juice.)

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8. Give some possible reasons for the decrease in calcium intake by teens.(low-fat diets avoiding dairy foods, drinking more soda and less milk can lower the intake)

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