micronutrients
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Micronutrients. Phytochemicals. What are Micronutrients?. Vitamins - complex structures that help regulate many functions in your body Minerals – parts of many cells & enzymes, and can trigger reactions. A Closer Look at Vitamins. Two kinds: Fat soluble – dissolves in fat - PowerPoint PPT PresentationTRANSCRIPT
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Micronutrients
Phytochemicals
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What are Micronutrients?
Vitamins - complex structures that help regulate many functions in your body
Minerals – parts of many cells & enzymes, and can trigger reactions
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A Closer Look at Vitamins
Two kinds: Fat soluble – dissolves in fat
vitamin A – eyes, cells, protects
Vitamin D – helps bones Vitamin E – antioxidant Vitamin K – helps clotting,
helps make protein
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Water soluble vitamin C
helps produce connective tissue repairs helps absorb iron protects from bruising keeps gums healthy helps heal cuts protects from infection
A Closer Look at Vitamins
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A Closer Look at Vitamins
B vitamins – helps our bodies produce energy B1-thiamin B2-riboflavin B3-niacin B6-pyridoxine
pantothenic acid
Biotin folic acid B12
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A Closer Look at Minerals
Minerals – a small amount of essential nutrients (4% of body weight) needed to:
Regulate body processes Give our bodies structure Help trigger or regulate processes
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A Closer Look at Minerals
Calcium Phosphorus Magnesium Chloride Potassium Chromium Cobalt Copper
Fluoride Iodine Iron Manganese Molybdenum Selenium Sodium Zinc
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Key Nutrients for Teens?
Let’s highlight four key nutrients:
Calcium Vitamin D Folic Acid Calcium
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Calcium & Vitamin D Role in the body Status of U.S.
teens Good food sources Calcium/Vitamin D
link Options for those
with lactose intolerance
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Structural component of bones and teeth
Aids in muscle contraction
Aids in blood clotting
Transmission of nervous system messages
Calcium’s Role in the Body
Hello!!
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U.S. Teens and Calcium Consumption
9 out of 10 girls are not meeting calcium requirements
7 out of 10 boys are not meeting calcium requirements
Younger children (ages 6-11) 2/3 not meeting calcium requirements
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Why be concerned about calcium intake during teen years?
Other than infancy, this is most rapid growth period 15-20% of adult height is acquired 50-80% of adult weight Approximately 45% of total skeletal
mass is acquired
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Why be concerned about calcium intake during teen years?
Without proper nutrients, the optimal growth opportunity is lost
Dire long term health consequences can result
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Weight Bearing Exercise and Bone Health Weight bearing exercise an
important factor in bone health
Running, walking, weight-lifting add to the strength of bones
Drink your milk and keep moving!
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How much calcium should a teen get?
The recommendation for calcium intake for children and young adults, ages 9-18 is 1,300 mg of calcium per day
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Good Food Sources of Calcium
Milk and milk products
Dark, leafy green veggies
Some fish and shellfish
Tofu
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The Calcium/Vitamin D Link
Need vitamin D for absorption of calcium
Most milk products are “fortified” with vitamin D
Exposure to sunlight is good source of vitamin D
Calcium
Vitamin D
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Lactose Intolerance Very common
problem, especially among certain ethnic groups
Decreased production of enzyme lactase
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Getting Calcium Despite Lactose Intolerance Look for lactose
reduced/lactose free milk and dairy products
Add lactase enzyme to fluid milk
Take lactase supplement
Consume small quantities of lactose foods
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Iron
Iron’s role in the body Iron deficiency U.S. teens and iron
consumption Iron rich foods Complementary foods Iron supplementation
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Iron Rich Foods
Lean Meats Shellfish Sardines Spinach Enriched and
Whole Grain Foods
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Iron’s Roles in the Body
Component of hemoglobin
Part of an immune system enzyme
Helps vitamin A function well
Helps produce collagen
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Symptoms of Iron Deficiency
Rapid fatigue Shortness of
breath Dizziness Severe - anemia
headaches insomnia feeling cold pallor
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U.S. Teens and Iron Deficiency
25% of teenaged girls are iron deficient
Many teenage boys also have iron poor diets
Diagnosis made via blood test
Easily reversible by consuming iron rich diet
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Recommended Iron Intake
Teen Girls:
15 mg/day
Teen Boys:
10-12 mg/day
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The Best Iron Absorption
Combine iron rich foods with foods that enhance absorption, such as: vitamin C rich foods eat heme iron source along with non-
heme source Choose to eat foods that lower iron
absorption later: coffee, tea high fiber foods
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Folic Acid
The roles of folic acid in the body
How much folic acid does a teen need?
Good food sources of folic acid
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Roles of Folic Acid Humans
A cell building B vitamin Helps to produce DNA and RNA Known to play a role in reducing
birth defects May have role in protecting
against heart disease Works with vitamin B12 in forming
hemoglobin in red blood cells
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Folic Acid Recommended for Teens
400 mcg folic acid per day
This recommendation is largely based upon reduction of birth defects association with folic acid.
Current recommendations are the same for both genders.
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Good Food Sources of Folic Acid
Orange Juice
Leafy vegetables
Legumes
Fortified Grain Products cereals pastas breads flour
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General Guidelines Eat a variety of foods Choose a diet low in
fat, saturated fat, and cholesterol
Choose a diet moderate in sugars
Chose a diet moderate in salt and sodium