water, vitamins & minerals Flashcards
How many vitamins are needed for the body to function?
13 vitamins
How many minerals are needed for the body to function?
22 minerals
Two types of vitamins
Water-soluble, Fat-soluble
Fat-soluble vitamins
Vitamins A, D, E, K
Where is excess fat-soluble vitamins stored?
Liver and body fat
Foods rich in vitamin A
Animal products, orange/yellow fruits and vegetables, leafy green vegetables
Vitamin essential for building and maintaining bones and teeth
Vitamin D
May boost immune system
Vitamin D
May decrease risk of certain cancers
Vitamin D
How to get vitamin D?
Sun exposure for 10 minutes a day
Vitamin D foods
fortified milk, tuna, salmon, supplements
Important to red blood cells, muscles, and other tissues
Vitamin E
Vegetable oils, salad dressings, whole
grain cereals, green leafy vegetables,
nuts, seeds, peanut butter and wheat
germ.
Vitamin E
Important for blood clotting and has a role in bone health
Vitamin K
Mostly made in the intestines
Vitamin K
Turnip greens, cauliflower, spinach, liver,
broccoli, kale and cabbage
Vitamin K
Water-soluble vitamins
Vitamin B, Vitamin C, Niacin, Folic Acid, Pantothenic Acid
Essential for producing
energy, helps keep healthy skin, necessary for growth.
Vitamin B
Protects against infection,
helps heal wounds, promotes healthy
teeth and gums.
Vitamin C
Whole grains, nuts,
milk, cheese, spinach, eggs, fish, meat, fish, poultry, various vegetables
Vitamin B
Citrus fruits, tomatoes,
cabbage, broccoli, potatoes and peppers
Vitamin C
Two categories of minerals
Major and trace
Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur
Major minerals
Include iron, zinc, iodine, selenium, copper,
manganese, fluoride, chromium, molybdenum,
arsenic, nickel, silicon, boron and cobalt
Trace minerals
Helps maintain fluid balance
Sodium
Helps transmit nerve impulses
Sodium
Influences contraction and relaxation of muscles
Sodium
- Causes high blood pressure
- May lead to fluid retention
Too much sodium
The human body requires about ____ mg of sodium per day
500
The average American usually ingests between _____-_____ mg each day
2,300-6,900
It is recommended to stay in a range of ______ to ______ mg / day.
1,500 to 2,400
The most abundant mineral in your body
-99% is stored in the bones
Calcium
Known for bone health
Calcium
-Males 19-50 years old need _____ mg / day
-Females 19-50 years old: _____ mg / day
1000
_______________ is the most widespread vitamin or mineral deficiency in the
world.
Iron deficiency
_____ of your body’s iron is in your hemoglobin
70%
Essential for life
-It is possible to live without food than
without ______.
Water
Water makes up about ___-___% of your
body weight
45-75%
- Aids with transport
- Mechanical functions
- Helps to break substances down
- Helps to maintain body
temperature/pH
Water is important
Men need ____oz / day
Women need ___oz / day
125 for men, 91 for women
Ideally ___% of water should coming from
drinking fluids.
___% of water intake should come from food
80%
20%
