Unit 2, Lesson 3

Examples of Microminerals

Chromium Copper Fluoride Iodine Iron Manganese Molybdenum Selenium Zinc

Preventing Dehydration

Drink fluids; drink water before, during, & after exercise; drink 10-16 ounces before exercise & 6-12 ounces for every 20 minutes of exercise during the activity When performing vigorous physical activity for more than 60 minutes, consume food or beverages containing glucose, sodium, & potassium to restore balance Avoid fluids with caffeine such as coffee, tea, & sodas Choose cooler times of the day when scheduling outdoor activities On hot or windy days, wear lightweight, loose-fitting clothes & a hat

Signs of Dehydration

Feeling dizzy or lightheaded Having a dry or sticky mouth Producing less urine & darker urine

Five Basic Characteristics of Minerals

Found in edible plants for animals that have eaten plants Help build body tissue & regulate body processes such as hormones, enzymes, nerve impulse transmission, & muscle contractions Have no caloric value & thus don't contribute as an energy resource, but they're important in regulating various bodily functions Diseases & deficiencies can occur if you're lacking too many Over 20 different ones have been identified

B Complex

Function: A group of vitamins essential for growth, development, carbohydrate metabolism, & a variety of other bodily functions Source: Liver, yeast, whole-grain cereals, rice, nuts, milk, eggs, fish, fruits, & leafy, green vegetables Signs of Deficiency: Muscular weakness, leg cramps, skin lesions, sensitivity to light, skin disorders, & anemia

Vitamin A

Function: Affects formation & maintenance of skin, mucous membranes, bones, teeth, vision, & reproduction Sources: Carrots, broccoli, squash, spinach, kale, sweet potatoes, milk, butter, cheese, egg yolk, liver, & fish-liver oil Signs of Deficiency: Night blindness, skin dryness, & dry eyes

Manganese

Function: Assists in bone growth Source: Nuts, beans, teas, & whole-grain products Signs of Deficiency: Weak tendons & ligaments, decreased growth potential, digestive disorders, & abnormal bone development

Sodium

Function: Assists in function of muscles & nerves & helps maintain healthy balance of body fluids Source: Table salt, processed deli meats & cheeses, canned foods, cola drinks, & pre-packaged dry & frozen meals Signs of Deficiency: Low blood pressure, fatigue, poor concentration, memory loss, & digestive distress

Potassium

Function: Assists in functions of muscles & nerves & helps maintain a healthy balance of body fluids Source: Leafy, green vegetables, meats, milk products, bananas, & citrus fruits Signs of Deficiency: Cramping, weakness, heart palpitations, thirst, & abnormal psychological behavior

Magnesium

Function: Assists in functions of muscles & nerves, regulation of body temperature, & bone strength Source: Fortified cereals, leafy green vegetables, nuts, & beans Signs of Deficiency: Muscle spasms, cramps, & improper nervous system responses

Calcium

Function: Assists in the building & maintenance of healthy bones & teeth & function of nervous system Source: Milk products, fortified orange juice, tofu, & spinach Signs of Deficiency: Weakened bones & teeth, leading to osteoporosis

Zinc

Function: Assists in the growth & repair of body tissues & function of immune, reproduction, & nervous systems Source: Shellfish, liver, red meat, poultry, fortified cereal, nuts, & dairy products Signs of Deficiency: Delay in wound healing, hair loss, loss of appetite, skin dryness & rashes, & reduced sense of taste

Phosphorus

Function: Helps cells to produce energy, which is vital in bone growth Source: Meats, dairy products, poultry, & whole-grain products Signs of Deficiency: Poor mineralization of bones, reduced growth potential, & general weakness

Fluoride

Function: Helps prevent tooth decay & assist in bone growth Source: Many public sources of water & dental products are fortified with fluoride Signs of Deficiency: Tooth decay & weakening of tooth enamel

Selenium

Function: Helps protect cells & regulate hormones in the body Source: Liver, shellfish, & eggs Signs of Deficiency: Muscle weakness & premature aging

Chromium

Function: Helps the body maintain optimal blood sugar levels Source: Meats, vegetable oils, egg yolks, & whole-grain products Signs of Deficiency: Glucose intolerance & mood swings

Copper

Function: Helps the body process iron & produce red blood cells Source: Liver, nuts, whole-grain products, & cocoa Rare Signs of Deficiency: Slowed growth, hair loss, fatigue, & skin sores

Molybdenum

Function: Helps the body process proteins Source: Beans, whole-grain products, & nuts Signs of Deficiency: Rare in healthy people

Iron

Function: Helps the red blood cells transport oxygen to the body Source: Fortified cereals, beans, leafy, green vegetables, & red meats Signs of Deficiency: Iron-Deficiency Anemia (shortness of breath, dizziness, fatigue, headache, coldness in your hands or feet, pale skin, gums, & nail beds, & chest pain)

Vitamin D

Function: Necessary for normal bone formation & retention of calcium & phosphorus in the body & protects the teeth & bones against the effects of low calcium Sources: Exposure to Sunlight, egg yolk, liver, tuna, & Vitamin D-fortified milk Signs of Deficiency: Rickets, which causes deformities of the rib cage & skull & bowlegs

Vitamin K

Function: Necessary mainly for the coagulation or clotting of blood Sources: Alfalfa, fish liver, leafy green vegetables, egg yolks, & soybean oil Signs of Deficiency: Mild blood clotting disorders

Vitamin E

Function: Plays a role in forming red blood cells, muscle, & other tissues & preventing the oxidation of vitamin A & fats Sources: Vegetable oils, margarine, whole grains, cereal, bread, wheat germ, liver, & leafy green vegetables Signs of Deficiency: Deficiency of Vitamin E is rare

Vitamin C

Function: Plays an important role in the formation & maintenance of collagen (the protein that supports many body structures), bones, & teeth, & enhances the absorption of iron from foods of vegetable origin Source: Citrus fruits, strawberries, cantaloupe, pineapple, guava, broccoli, brussels sprouts, tomatoes, spinach, kale, green peppers, cabbage, & turnips Signs of Deficiency: Skin disorders, depression, & loss of teeth

Iodine

Function: Used by the thyroid to create important hormones Source: Iodized salt & fish Signs of Deficiency: Negative effects on growth & brain development, related to thyroid malfunction

Examples of Macrominerals

Magnesium Calcium Phosphorus Potassium Sodium

Supplement Risks

Overdosing on vitamins & minerals can cause serious consequences such as liver problems, kidney stones, & nerve damage Though many supplements can be purchased without a prescription, many contain strong active ingredients that can be dangerous Supplements aren't regulated by a government agency, so accuracy & quality can be questionable

Supplement Benefits

Supplements can provide nutrition for people who may lack nutrients in their diet Supplements can provide nutrition for individuals with increased nutritional needs such as pregnancy or illness

Three Basic Characteristics of Vitamins

They're chemical substances found in very small amounts in food You need only small amounts for normal growth & maintenance of the body Vitamins don't supply energy, but help in the absorption of nutrients

Examples of Fat-Soluble Vitamins

Vitamin A Vitamin D Vitamin E Vitamin K

Examples of Water-Soluble Vitamins

Vitamin C B Complex

dehydration

a serious condition that occurs when our bodies are deprived of water; when a person loses more fluids than they take in

The _____ in most sports & energy drinks provide energy nutrients

carbohydrates

A recent study by the American College of Sports Medicine determined that __________ is an excellent post-workout beverage

chocolate milk

What are the two main groups of minerals?

macrominerals & microminerals

macrominerals

minerals that occur in large amounts in foods & in the body; we need 100mg per day or more

heat cramps

muscle cramps, flushed, moist skin, &/or a mild fever of less than 102 F

heat exhaustion

muscle cramps, pale, moist skin, fatigue, feeling of faintness or weakness, nausea, vomiting, diarrhea, headache, & a fever over 102 F

microminerals (trace minerals)

needed in very small amounts

Replacing electrolytes is really only necessary for

physical activity lasting longer than one hour

Supplementation is suggested for individuals who are

pregnant

Proper hydration helps the body

regulate body temperature

A person needs about _____________ from the foods & fluid intake in their diet each day

two & a half quarts of water

For most people, supplementation of vitamins & minerals is

unnecessary

water-soluble vitamins

vitamins that are absorbed directly into the blood, travel freely throughout the body, & are flushed out easily

fat-soluble vitamins

vitamins that are first absorbed into the lymph system & are stored in the liver & fat deposits in the body; it's important you don't eat a large amount of them because too much can cause toxicity in the body

heat stroke

warm, dry skin, rapid heart rate, loss of appetite, nausea, vomiting, diarrhea, headache, confusion, agitation, seizures, coma, a high fever of over 104 F, & death

The main ingredient of most sports & energy drinks is

water

What are the two main groups of vitamins?

water-soluble vitamins & fat-soluble vitamins

How does water cool the body?

when you're dehydrated, drinking water replenishes your fluids; drinking warm water heats up your body when you're cold

Why are vitamins, minerals, & water essential nutrients?

your body can't make them; they must come from the food you eat