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Section 8.2
Vitamins, Minerals, and Water
Objectives
Identify the two main classes of vitamins.
List seven minerals your body needs in
significant amounts.
Explain why water is so important to your body.
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Myth As part of a healthy diet, people need to
take dietary supplements
Fact A diet that contains a variety of healthful
foods usually supplies all the vitamins and
minerals that your body needs
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Vitamins

• One of the first discoveries of the importance of
  vitamins came in the 1700s.

• A Scottish doctor, James Lind, discovered that
  sailors who were fed citrus fruits recovered from
  scurvy.

• Today, health scientists know that scurvy is
  caused by a lack of vitamin C, which is found in
  abundance in citrus fruits.

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What Are Vitamins?

• Nutrients that are made by living things, are
  required only in small amounts, and that assist
  many chemical reactions in the body are vitamins.
• A nutrient that helps the body use carbohydrates,
  proteins, and fats is a vitamin.

• There are two classes of vitamins

• fat-soluble vitaminsdissolve in fatty material

• water-soluble vitaminsdissolve in water

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Fat-Soluble Vitamins

• Fat-soluble vitamins can be stored by the body

• Vitamins A, D, E, and K are fat-soluble vitamins

• Sources of fat-soluble vitamins are

• vegetable oils

• liver

• eggs

• certain vegetables

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Water-Soluble Vitamins

• Water-soluble vitamins cannot be stored by the
  body.

• Examples of water-soluble vitamins are C and all
  of the B vitamins.

• Sources of water-soluble vitamins are

• fruits

• vegetables

• whole-grain foods

• and many other foods

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Antioxidants

• Vitamins called antioxidants help protect healthy
  cells from the damage caused by the normal aging
  process as well as from certain types of cancer.

• Vitamins C and E are two of the most powerful
  antioxidants.
• Vitamin C helps strengthen blood vessel walls,
  strengthens your immune system, and aids in iron
  absorption.

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Minerals

• A nutrient that regulates many chemical reactions
  in the body is a mineral.
• Occurs naturally in rocks and soil
• Minerals that are required in amounts greater
  than 100mg are considered macro minerals.
• Calcium, sodium, potassium, magnesium,
  phosphorus, chloride (chlorine), and sulfur
• Your body requires very small amounts of trace
  minerals.
• Iron and zinc

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Calcium

• Calcium is important in blood clotting and the
  functioning of your nervous system.

• It is an essential ingredient in the formation
  and maintenance of bones and teeth.

• A lack of calcium can sometimes lead to
  osteoporosis, a condition in which the bones
  gradually weaken.

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Potassium

• Potassium and sodium work together to maintain
  water balance in the body.

• Most Americans do not consume enough potassium.

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Iron

• Iron is necessary for healthy red blood cells.

• If a persons diet does not include enough iron,
  he or she may develop anemia, a condition in
  which the red blood cells do not contain enough
  hemoglobin.

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Sodium

• Sodium is important in several body processes,
  including the functioning of the heart and water
  balance.

• Too much sodium can cause a problem with blood
  pressure.

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Vitamin and Mineral Supplements

• Vitamin and mineral supplements, therefore, are
  not usually necessary if your diet is nutritious
  and well-balanced.

• An excess, or overdose, of vitamins or minerals
  may damage your health.

• If you do take a vitamin or mineral supplement, a
  health care provider can advise you about how
  much is the right amount.

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Water

• About 65 percent of your body weight is water.

• Nearly all of the bodys chemical reactions,
  including those that produce energy and build new
  tissues, take place in a water solution.

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Water and Homeostasis

• Homeostasis is the process of maintaining a
  steady state inside your body.

• When you become overheated, your body excretes
  perspiration, which cools your body. Thus, water
  regulates body temperature.

• Water contains dissolved substances called
  electrolytes that regulate many processes in your
  cells.

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Preventing Dehydration

• Dehydration is a condition in which the water
  content of the body has fallen to an extremely
  low level.

• Symptoms of dehydration can include fatigue, dry
  mouth, dizziness, weakness, flushed skin,
  headache, blurred vision, difficulty swallowing,
  dry skin, rapid pulse, and a infrequent urination.

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Dehydration and Blood Viscosity

• Blood plasma is about 90 water.
• As the body loses water during dehydration, the
  blood thickens, making it harder for the heart to
  pump blood through the body.

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How Much Water?

• Every day, you need at least ten 8-ounce cups of
  water if you are a female 14 to 18 years old.

• Males in the same age group need 14 cups of water
  per day.

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Water Versus Sports Drinks

• A sports drink is not necessary if you exercise
  for 60 minutes or less.

• If you exercise longer, a sports drink that
  contains carbohydrates may be beneficial.

• Sports drinks with electrolytes are not necessary
  unless you exercise for 5 hours or more.

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Herbal Supplements

• Supplements that contain extracts or ingredients
  from the roots, berries, seeds, stems, leaves,
  buds, or flowers of plants are herbal
  supplements.
• Herbal supplements are officially classified as
  food and not drugs.
• This means that herbal or dietary supplements do
  not have to be proven safe or screened by the FDA
  before placed on the market

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Supplements - Creatine

• An amino acid that is made in the liver, kidneys,
  and pancreas is called creatine.
• Found in meat and fish
• Many teenagers use creatine to increase their
  athletic performance or to become more muscular.
• Suspicion that excessive creatine use could cause
  cramping, diarrhea, nausea, dizziness,
  dehydration, muscle strain, high blood pressure,
  and abnormal liver/kidney function.

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Supplements Protein supplements

• A product taken orally that contains proteins
  that are intended to supplement ones diet and
  are not considered food are protein supplements.
• Health and fitness experts say that the amount of
  protein needed each day is about one gram of
  protein per pound of body weight.
• Most people easily meet or exceed this
  requirement.
• Any excess protein is converted to fat and not to
  muscle.

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Questions

1. What are vitamins? How do they differ from
   minerals?
2. What are the two classes of vitamins? Which
   vitamins fall into each class?
3. Which seven minerals are needed by the body in
   significant amounts?
4. What roles does water play in the body?
5. Define homeostasis.
6. What vitamins are supplied by green, leafy
   vegetables? By citrus fruits?
7. What are some ways that people with high blood
   pressure can reduce their sodium intake?
8. How can feelings of thirst help a person maintain
   homeostasis on a hot day?