Nutrition 101Micronutrients, Fruits, and Vegetables

What are micronutrients?

Vitamins and minerals which your body only needs in small amounts as opposed to macronutrients (fat, protein, carbohydrate) that your body needs many grams of each day.

Fruits, Vegetables, and Whole Grains provide you with many micronutrients.

The “Dietary Guidelines for Americans” (can be found online) suggest that people should eat more fruits and vegetables than any other food group.

Fruits and vegetables can help reduce your risk of certain diseases.

Most foods provide you with more than one nutrient.

What do vitamins do?

Water-soluble: vitamins essential to our health and can dissolve in water making them easily secreted. Since they are not stored in our body, they must be consumed on a regular basis. They aid in energy metabolism, and many aid in metabolism of carbohydrates, fatty acids, and amino acids.

Water Soluble Vitamins B vitamins: help body use the macronutrients for fuel

Thiamin: whole grains Riboflavin: milk, whole grains, and dark green leafy vegetables Niacin: available in meat, poultry, legumes, whole grains, potatoes

and tomatoes Biotin: variety of foods, especially egg yolks Pantothenic acid: beef, poultry, whole grains, potatoes, tomatoes,

and brocolli Vitamin B6: starchy vegetables, meat, fish, poultry, noncitrus

fruits, soy products, and fortified cereals Vitamin B12: meat, fish, poultry, shellfish, milk, cheese, eggs, and

fortified cereals Folate: fortified grains, green leafy vegetables, legumes, and seeds

Water Soluble Vitamins

Vitamin C: an antioxidant a cofactor in collagen formation a cure for the common cold aids in disease prevention. Found in citrus fruits, cabbage-type vegetables, dark green

vegetables, cantaloupe, strawberries, lettuce, tomatoes, potatoes, and mangoes

Foods with water soluble vitamins should be cooked using little or no water in order to conserve the vitamin because the vitamin will leak into the water

What do vitamins do?

Fat-soluble: vitamins that are absorbed in our fat meaning that we can store them in our liver and adipose tissue. This means that we do not need them in frequent doses like water-soluble vitamins.

Fat Soluble Vitamins

Vitamin A: essential for vision, healthy epithelial tissues, and growth Sources: milk, cheese, cream, butter, eggs, liver

Vitamin D: The “Sunshine Vitamin,” synthesized with the help of sunlight Aids in mineralization of bones Sources: milk, butter, juices, cereal, chocolate, veal, beef, egg

yolks, and fatty fish

Fat Soluble Vitamins

Vitamin E: functions as an antioxidant Source: polyunsaturated plant oils (margarine and salad

dressing), green leafy vegetables, whole grains, egg yolks, nuts, and fatty meats

Vitamin K: main role is in synthesis of blood clotting proteins. Sources: liver, green leafy vegetables, milk, and cabbage-type

vegetables. The bacteria in our GI tracts can also make vitamin K

Minerals

What do minerals do in our body? Influence fluid balance Regulate blood pressure Role in muscle contraction Direct nerve impulse transmission Used to make hormones Aids in building strong bones and teeth Each one has specific roles in body

Examples of Minerals

Macrominerals: needed in larger amounts than trace Calcium-- the most abundant mineral in the body Magnesium Phosphorus Potassium Sodium Chloride Sulfur

Examples of Minerals

Trace minerals: only need a little bit Copper Chromium Zinc Iron Iodine Selenium Manganese Fluoride

Fruits a fruit is usually any sweet-tasting plant product, especially those

associated with seeds: apple banana peach, pear, grape oranges watermelon pineapple lemon, lime and many more

Vegetables

an edible plant or part of a plant, but usually excludes seeds and most sweet fruit. This typically means the leaf, stem, or root of a plant. A vegetable is any savoury or less sweet plant product carrot corn broccoli celery cucumber lettuce and many more

Key Nutrients that can be found in Fruits & Vegetables:

Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.

Fiber: diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Iron: Needed for healthy blood and normal functioning of all cells.

Key Nutrients that can be found in Fruits & Vegetables:

Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.

Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

Sodium: Needed for normal cell function throughout the body. Most diets contain too much sodium which is associated with high blood pressure.

Vitamin A: Keeps eyes and skin healthy and helps protect against infections.

Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

Top 10 reasons to eat more fruits & vegetables:

1) Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.

2) Convenience. Fruits and veggies are nutritious in any form –fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!

3) Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestivesystem happy.

4) Low in Calories. Fruits and veggies are naturally low in calories.

5) May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

Top 10 reasons to eat more fruits & vegetables:

6) Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

7) Variety. Fruits and veggies are available in an almost infinite variety…there’s alwayssomething new to try!

8) Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

9) Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some growright in your own backyard!

10) Fruits & Veggies are Nutritious AND Delicious!

What are phytochemicals?

broad name for a wide variety of compounds produced by plants found in fruits, vegetables, beans, grains, and other plants. Each phytochemical comes from a variety of different plant sources and has different proposed effects on, and benefits for, the body. It is estimated that there are up to 4,000 phytochemicals.

Phytochemicals have many different names that are known in the community-- antioxidants, flavonoids, phytonutrients, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols

Top 6 phytochemicalsPhytochemical Proposed Benefits Food Sources Fun Facts

Beta-Carotene Immune SystemVisionSkin HealthBone Health

PumpkinSweet PotatoCarrotsWinter SquashCantaloupeApricotsSpinachCollard GreensKaleBroccoli

Think orange and dark, leafy green veggies

Lycopene Cancer (Prostate)Heart Health

TomatoesPink GrapefruitRed PeppersWatermelonTomato Products

The heating process makes lycopene easier for the body to absorb

Top 6 phytochemicalsPhytochemical Proposed Benefits Food Sources Fun Facts

Lutein Eye HealthCancerHeart Health

Collard GreensKaleSpinachBroccoliBrussels SproutsLettucesArtichokes

This phytochemical is found in the macula of the eye

Resveratrol Heart HealthCancerLung HealthInflammation

Red WinePeanutsGrapes

1 cup of red grapes can have up to 1.25 mg of resveratrol¹

Top 6 phytochemicals

Phytochemical Proposed Benefits Food Sources Fun Facts

Anthocyanidins Blood Vessel Health BlueberriesBlackberriesPlumsCranberriesRaspberriesRed Onions Red PotatoesRed RadishesStrawberries

Think red and purple berries

Isoflavones MenopauseCancer (Breast)Bone HealthJoint InflammationLower Cholesterol

Soybeans ½ cup of boiled soybeans offers 47 mg of isoflavones²

Whole Grains

According to the USDA, whole grains are foods that contain the whole grain kernel: bran, germ, and endosperm. They contain fiber which aids in digestion.

Note: difference between whole wheat and whole grain: Whole wheat contains only the

endosperm because the bran and germ are removed during processing, which means the majority of the vitamins and fiber are removed.

Whole Grains

Ways to add more whole grain to your diet: Switch to whole grain rice and pasta instead of white. Choose whole grain breads (remember: that’s different from

whole wheat) Look for whole grain cereals and oatmeal

True or False?

Vitamins provide fuel for energy

False, vitamins do not provide calories, but without some vitamins your body can be tired and lack energy

We need to eat foods high in water-soluble vitamins often.

True, these vitamins are easily excreted in our urine so we need to consume these healthy foods frequently

Trace minerals are not as important as macrominerals.

False, all minerals are vital to your body’s functions.

True or False?

Fruits and vegetables are not a good source of Vitamin A.

False, they are a good source of vitamin A-- Keeps eyes and skin healthy and helps protect against infections

Soybeans are a good source of the phytochemical lutein.

False, soybeans are a good source of the phytochemical isoflavone

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