NUTRITION: Nutrients That Regulate

Ms. MaiLawndale High School

Vitamins, Minerals, and Water

Vitamins, minerals, and water are not digested by your body, and do not have any Calories

They are released from the foods you eat and absorbed by the body’s tissues

They promote growth and regulate body processes

4. VitaminsMany of the foods we eat are affected by the community we are raised in

Some foods contained substances that either prevent or cause diseases

Vitamins are compounds found in living things and are needed in small amounts for life, growth, and to prevent diseases

Vitamin Deficiency

Having too little of a necessary vitamin is called a deficiency (vitamin chart)

Diseases can develop because of a lack of particular vitamins

Vitamins help build bones and tissues, and change carbohydrates and fats into energy

Having too much of a specific vitamin over a long period of time can be toxic (poison)

2 Types of VitaminsVitamins are classified into two groups: Fat-Soluble and Water-Soluble (chart)

Fat-Soluble Vitamins dissolve in fat and can be stored in the body (example: green vegetables, whole milk, eggs)

Water-Soluble Vitamins dissolve in water (example: fruits and vegetables)

5. MineralsMinerals are simple substances found in the environment that are essential to the body’s function (example: table salt)

Minerals are used to regulate a wide range of body processes like bone formation and blood clotting

Most minerals are quickly used or lost in waste products, therefore you need to eat minerals everyday to replenish

Major Minerals

You body requires larger amounts of some minerals

CalciumPhosphorusMagnesiumPotassiumSulfurSodiumChlorine

Diseases from Major Minerals

Osteoporosis – bone disease from a lack of calcium during teenage years

Hypertension – high blood pressure from too much sodium increasing the risk of heart attack, stroke, or kidney disease

Trace MineralsThe majority of the minerals needed for the body to function are only required in small amounts (trace amounts)

Trace Minerals include…IronIodineManganeseZincCopperFluorine

Diseases from Trace Minerals

Hemoglobin – a substance in red blood cells that carries oxygen to all parts of your bodyAnemia – disease where your body has too little red blood cells or hemoglobin (comes from too little iron in your diet)

People with anemia are pale, feel weak, and may have shortness of breath

6. WaterWater is your most abundant nutrient

It carries dissolved nutrients throughout your body and assists in digesting food removing waste, regulating your temperature, and cushioning parts of your body like your brain

HydrationEach day you loose 2 – 3 quarts of water when you urinate, perspire, and breathe

If this water is not replaced, you risk dehydration (loss of water from body tissues)

Dehydration weakens the body and may cause muscle cramps, or even death

ElectrolytesWhen minerals are dissolved in your body, they break apart into charged particles called ions (electrolytes)

The ions formed in body fluids are called electrolytes

Electrolytes play a central role in water balance in your body

ElectrolytesYour body’s electrolytes help control the flow of water into and out of cells

Your kidneys keep the body’s total electrolytes in balance

For example, someone who eats more salt than their body needs will get rid of the excess in their urine

Fluid IntakeThirst usually determines your fluid intake

Under normal conditions, you should drink at least 6 – 8 glasses of water daily

Beverages, soups, and water in foods help you meet this requirement

During hot weather or while exercising, you will need to increase your fluid intake

In Conclusion…Vitamins, minerals, and water are nutrients that work with carbohydrates, fat, and protein to be sure that the body functions properlyWater is the most vital nutrient because it provides the means for all other nutrients to be carried throughout your body

Eating a variety of foods in the right amounts is usually all that is needed to get your daily supply of vitamins and minerals