6 ESSENTIAL NUTRIENTS
PART II
VITAMINS
MINERALS
WATER
VITAMINS
What Are They?
Tasteless organic compounds that you need in small
amounts for growth, reproduction, and overall good
health.
The DO NOT provide calories (energy) for your body but
are essential for well-being.
There are 13 different vitamins and you get most of
them from each of the food groups:
VEGETABLES
FOLATE
VITAMIN A
VITAMIN C
VITAMIN E
FRUITS
GRAINS
PROTEIN
DAIRY
FOLATE
VITAMIN C
FOLIC ACID
NIACIN
VITAMIN B6
VITAMIN B12
(IF FORTIFIED)
RIBOFLAVIN
THIAMIN
NIACIN
THIAMIN
VITAMIN B6
VITAMIN B12
RIBOFLAVIN
VITAMIN A
VITAMIN B12
VITAMIN D
VITAMINS
Why do you need them?
They promote normal growth
Provide proper metabolism
Protect against certain diseases
Needed by your body to grow, reproduce, and maintain good
health
Some function as antioxidants:
Substances that neutralize unstable molecules that can
damage the cells of the body and possibly contribute to
the risk of chronic diseases.
Vitamins A, C, and E and beta-carotene are antioxidants
Vitamins
Fat Soluble vs. Water Soluble
Fat-Soluble Vitamins
Dissolve in fats
Can be stored in fatty
tissues of the body
Vitamins
Fat Soluble vs. Water Soluble
Water-Soluble Vitamins
Dissolve in water
Not stored in the body
Are Supplements a Healthy
Substitute?
Americans spend more than $11 Billion on vitamin and mineral
supplements annually
Why is it called a supplement? Because it should do just
that...SUPPLEMENT your diet, not replace a healthy diet.
Supplements are useful for people who cannot meet their needs
through a regular, varied diet, such as:
Women who may become pregnant (Folic Acid)
Pregnant and breastfeeding women
Older individuals
Individuals who do not drink enough milk
Individuals on low-calorie diets
Strict vegetarians with limited dietary options for certain
vitamins and nutrients
Overconsumption can become poisonous
How Should You Get Your Vitamins?
Foods are the best way to meet your vitamin needs
Provide more than just vitamins
Substances and nutrients in foods all work together to keep
you healthy
Fortified Foods (foods with added nutrients) can be an option for
individuals whose diets fall short of some nutrients.
MINERALS
WHAT ARE THEY?
Elements essential to the nutrition of humans
Work with other nutrients, such as protein and carbs, to
enable your body to function properly.
WHY DO YOU NEED THEM?
Electrolytes (minerals that are charged ions in your body
fluids) help maintain fluid balance
Can work with your immune system
Play a role in structural growth
MINERALS
Macrominerals VS. Trace Elements
MACROMINERALS
Needed in amounts of
100mg or more per day
Sodium
Chloride
Potassium
Calcium
Phosphorus
Magnesium
Sulfur
TRACE ELEMENTS
AKA Microminerals
Needed in amounts less
than 20mg
Iron
Zinc
Selenium
Fluoride
Chromium
Copper
Manganese
Molybdenum
MINERALS....
WHERE CAN YOU GET THEM?
VEGETABLES
POTASSIUM
CALCIUM
MAGNESIUM
FRUITS
GRAINS
PROTEIN
DAIRY
POTASSIUM
CALCIUM (fortified
juice)
SODIUM
PHOSPHORUS
MAGNESIUM
IRON
ZINC
SODIUM
PHOSPHORUS
MAGNESIUM
IRON
ZINC
POTASSIUM
CALCIUM
PHOSPHORUS
MACROMINERALS
MICROMINERALS
WATER
WHY DO YOU NEED IT?
Average healthy adult is about 60% water
Aids digestion and cell growth and maintenance
Facilitates chemical reactions
Lubricates joints and cells
Regulates body temperature
Needed for overall well being
WATER
How much do you need and what are the best
sources?
HOW MUCH DO YOU NEED?
Depends on physical activity, environmental factors (ex:
temperature), and diet
BEST SOURCES:
Milk
Fruits and Vegetables
Some foods
Other liquids can also provide it such as coffee, tea, and soft
drinks, but they are not always the best choices.
EXCESS NUTRIENTS
Too much of any one nutrient is not good for you
Excess energy nutrients (Carbs, fats, and proteins) can
lead to an unhealthy weight gain
Excess of some vitamins and minerals can lead to
toxicity (poisoning) and other complications