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Water Vitamins and Minerals PowerPoint Presentation

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Description : Check out this medical presentation on Vegetarian Diet, which is titled "Water, Vitamins & Minerals", to know about the importance of Water, Vitamins and Minerals in our diet.

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Published on : Jul 07, 2021 | Views : 2711 | Downloads : 18

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Slide 1-

Water, Vitamins & Minerals
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Vitamins Certain vitamins and minerals are needed for the body to function. 13 vitamins 22 minerals Two types of vitamins Water-soluble Fat-soluble
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Fat-Soluble vitamins Vitamin A, D, E and K Excess is stored in the liver and in body fat It is possible to build up to a toxic level
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Vitamin A (Retinol) Beta-carotene is converted into vitamin A Vitamin A: Promotes good vision Promotes healthy skin Helps with growth and maintenance of bones, teeth, and cell structure RDA: 900 micrograms for males; 700 micrograms for females
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Too much vitamin A May turn your skin orange May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain. Toxicity: May cause severe liver or brain damage Birth defects
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Too little vitamin A May cause night blindness Lowered immune system
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Foods rich in vitamin A Foods Only animal products Liver Eggs Milk, butter and cheese Carotenoids Orange/Yellow fruits and vegetables Cantaloupes, carrots, sweet potatoes, winter squash Leafy green vegetables Spinach, broccoli
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Vitamin D – “The Sunshine Vitamin” Essential for building and maintaining bones and teeth Responsible for absorption and utilization of calcium Other health benefits: May boost immune system May also help decrease certain cancers RDA: 5 micrograms until age 50 10 micrograms / day until 70; 15 mcg 70+
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Too little vitamin D Vitamin D deficiency has been in the news a lot lately. Deficiency may occur from: Inadequate diet Vegetarianism, lactose intolerance, milk allergy Body unable to absorb needed vitamin D Limited exposure to sunlight
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Vitamin D Deficiency May lead to osteomalacia and/or osteoporosis
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Getting vitamin D Sun exposure for 10 minutes a day Foods: Fortified milk Tuna Salmon May need a supplement Check with doctor first though
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Vitamin E Important to red blood cells, muscles and other tissues Deficiency is rare Toxicity is rare But Vitamin E acts as a blood thinner Foods: Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.
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Vitamin K Important for blood clotting Also has a role for bone health Mostly made in the intestines Foods: Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage
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Water-Soluble Vitamins Vitamins Bs and C Eight B vitamins: Thiamin (B-1) Riboflavin (B-2) Niacin (B-3) Pyridoxine (B-4) Cobalamin (B-12) Folic acid Pantothenic acid Biotin
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Thiamin or B-1 Helps to convert carbohydrates to energy Deficiency: Fatigue, nausea, depression, nerve damage Foods: Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal
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Riboflavin or B-2 Key to metabolism and red blood cells Deficiency: Dry, scaly skin Foods: Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs
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Niacin or B-3 Also involved with energy production Also helps with skin, nerves and digestive system Deficiency: Rare but causes: diarrhea, dermatitis, dementia and death Foods: Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods
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Pyridoxine or B-6 Involved in chemical reactions of proteins and amino acids Deficiency: Skin changes, dementia, nervous system disorders and anemia Foods: Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos
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Cobalamin or B-12 Helps with nervous system, red blood cells and DNA synthesis Deficiency: Nervous system disorders and pernicious anemia Foods: Only found in animal products Meat, fish, poultry, eggs, milk products and clams
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Folic acid (Folacin, Folate) Key role in red blood cell formation and cell division Deficiency: Anemia, digestive disorders Foods: Leafy, dark green vegetables Also found in liver, beans, peas, asparagus, oranges, avocados
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Pantothenic Acid and Biotin Help with metabolism and formation of some hormones Deficiencies are rare Foods: Almost any food, plant-based or animal-based
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Vitamin C Important to bone health, blood vessel health, cell structure and absorption of iron Deficiency: Rare Too much vitamin C Foods: Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits
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Minerals 22 minerals are needed by the body Two categories: Major Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur Trace Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt
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Sodium What does sodium do for you? Helps maintain fluid balance Helps transmit nerve impulses Influences contraction and relaxation of muscles
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Sodium & Health Too much sodium Causes high blood pressure May lead to fluid retention
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Sodium Savvy The human body requires about 500 mg of sodium per day, while the average American usually ingests between 2,300-6,900 mg each day. It is recommended to stay in a range of 1,500 to 2,400 mg / day.
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Where are you getting sodium? www.mayoclinic.com
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Sodium & Food On food labels: Monosodium glutamate (MSG) Baking soda Baking powder Disodium phosphate Sodium alginate Sodium nitrate or nitrite
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Reducing sodium in your diet Eat more fresh foods Eat less processed foods Look for low-sodium products Limit the salt you add to foods Experiment with other seasonings Use salt substitutes with caution
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Calcium The most abundant mineral in your body 99% is stored in the bones Known for bone health How much do you need? Males 19-50 years old: 1,000 mg / day Females 19-50 years old: 1,000 mg / day
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Calcium & Foods Dairy products, fortified juices, sardines
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Iron Iron deficiency is the most widespread vitamin or mineral deficiency in the world. 70% of your body’s iron is in your hemoglobin Too little iron = too little oxygen
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Iron & Foods Heme iron: Found in animal products Red meats, liver, poultry and eggs Non-heme iron: Found in plant products Beans, nuts, seeds, dried fruits, fortified breads and cereals
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Iron supplements Check with your doctor first. High risk groups: Strict vegetarians Those who do not eat a balanced diet Those who are over 60 Smokers and those who regularly drink alcohol Chronic dieters Those who suffer from food allergies, intolerances
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Water Essential for life It is possible to live without food than without water. Water makes up about 45-75% of your body weight
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Why is water important? Aids with transport Mechanical functions Helps to break substances down Helps to maintain body temperature/pH
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How much water do you need? Adequate intake: For men: 125 oz / day For women: 91 oz / day Ideally 80% of water should coming from drinking fluids. 20% of water intake should come from food