vitamins, minerals and water Flashcards
how many vitamins are there and what are their general function
13 Vitamins- general function
Vitamins are naturally occurring organic compounds that are essential to regulate body processes.
Measured in micrograms/milligrams, not grams
Very small quantities
Digestion - assist enzymes to release energy from macronutrients
Metabolizing nutrients
Producing & releasing energy
Maintaining tissue
Resisting infection
classification of vitamins
Classification of Vitamins for test - B and C are water soluble/taken every day/leave body if not used, fat soluble/can be stored/specialized/can become toxic
Vitamins can be classified as either Water soluble, fat soluble Water-soluble in water (B complex, C) cannot be stored to any great extent Must be consumed daily
Fat soluble vitamins (A,D,E,K)
Are dissolved in fat cells when they enter the body and essentially become part of the fat, can be stored
often have very specialized functions
Can build up to toxic levels
Toxicity : Some vitamins (A&D especially) can be toxic if consumed in large amounts due to supplements)
tell me about minerals
16 Minerals
Are inorganic elements, not living, do not come from living things (from the periodic table)
Are found in the soil and water, then absorbed by plants or eaten by animals.
Daily need for functioning of the organs, bones, tissue and immune system.
Macrominerals or major minerals - our bodies are more sensitive to these
100+ mg/day
Calcium, phosphorus, magnesium sulfur, sodium, potassium, chloride
Microminerals or trace minerals - don’t need to be consumed as much
>100 mg/day
iron, zinc, iodine, fluoride, selenium, copper, chromium, manganese, molybdenum
functions of minerals
Help enzymes complete chemical reactions Become part of body (teeth, bones) Help nerve functions and muscle contractions Promote growth Regulate acid balance Maintain fluid balance
how to maintain vitamins and minerals in your food
Frozen, dried, canned fruits & vegs. -Can be more nutrient dense b/c they are processed quickly to retain vitamins/minerals
Do not soak fruits/vegs, in water
Wash and keep the peel on - vitamins are near the peel
Air & light destroys vits. (cut close to time of use)
Steam rather than boil (use the cooking water for soup, rice)
overview of water
Approximately 60-70% of body is water
- Depends on muscle: fat ratio
- Muscle is 75% water
- Fat is 20-35% water
Needs to be replaced every day
Nearly all of the life-sustaining, chemical reactions require an aqueous (watery) environment.
Maintain body temperature through evaporation, as in sweating.
An average adult needs two litres per day.
5 functions of water
Facilitates chemical reactions
Digestion/absorption, making amino acids, helps some enzymes function, water reacts with starch to break it down into glucose
Transports nutrients & waste
Is a solvent to dissolve substances in order to be absorbed in digestion
blood is 80% water
Facilitates waste removal from body
Lubricates/protects surfaces
saliva, tears, body joints, tissues & organs
shock absorber for brain and spinal cord
Regulates body temperature
by expanding blood vessels (release heat) at the skin surface or constricting them (conserve heat)
Keeps fluids in balance
electrolytes keep water equalized on inside of cells and outside of cells (sodium, potassium,, chloride)
how do we lose water?
Environment
Hot weather, high altitudes, dry climates, heated buildings, airplanes, etc.
Diuretics
Substances that increase urine production. Makes you pee and that causes the body to lose water
eg. caffeine, alcohol, certain soft drinks
Illness Vomiting, diarrhea, bleeding, fever Periods haha that sucks Exercise Increased body heat due to movement and the environment must be released and cooled with sweat
Dehydration
body contains lower-than-normal levels of body fluids
the body starts to conserve water (little urine, little sweat)
Severe dehydration will result in cardiovascular collapse and death.
water toxicity
Yes, it’s possible! Results in dilution of important electrolytes (mineral salts) that may lead to erratic heart rhythm and death. Like internal drowning, water outbalances minerals and vitamins for cell functions. Heart gets confused and dies.
who needs more water?
- Infants
- Pregnant women
- Breast feeding women
- Older adult
- People on high protein diet
- While exercising
- Athletes
vitamin A
Vitamin A (Fat soluble) - Growth and tissue repair - Immune system functions - Vision
- Liver
- Eggs
- Dark green and yellow fruits and vegetables
vitamin D
Vitamin D FS - Bone and tooth formation - Immune functions - Mineral balance
- Egg yolk
- Salmon
- Fortified milk
vitamin E
Vitamin E
FS
- Antioxidant activity
- Wheat germ
- Nuts
- Dark green vegetables
vitamin K
Vitamin K
FS
- Blood clotting
- Bone metabolism
- Green leafy vegetables
- Olive oil
vitamin b12
Vitamin B12 (Water soluble) - Converting proteins and fats into energy - Nervous system functions - Formation of blood cells - Cardiovascular health
- Lean beef
- Eggs
- Fish
- Dairy products
