Vitamins & Minerals an Overview

Vitamins & Minerals an Overview


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pardtx720tx1440tx2160tx2880tx3600tx4320tx5040tx5760tx6480tx7200tx7920tx8640pardeftab720qlqnaturalpardirnatural f0fs24 cf0 Hi and welcome to the vitamins
and minerals video. In this video we will examine vitamins and
minerals and what they are used for in the body, how they are categorized and explore
foods where we can easily find these nutrients. We will also go over the limitations of using
supplements as a source of these nutrients. Both Vitamins and minerals are considered
micronutrients, which mean that they are needed in small amounts for the body. Vitamins are
substances essential and help promote and regulate chemical reactions and processes
in body cells. They produce red blood cells, and help maintain nervous, skeletal and immune
systems. They may also act as antioxidants, which help in fighting disease.Vitamins are
abundant in fruits, vegetables, and grains; they are also added in as a supplement form
to some processed foods such as cereals and commercial orange juice. Vitamins are classified
into two types: Fat soluble and water-soluble. The Fat Soluble vitamins there are 4 of them
A D E and K. Fat-soluble vitamins are readily stored in the body’92s fat tissue and because
of this they can be toxic when taken in excess. The second type of vitamin is a water-soluble
vitamin and there are 9 of them. There is Vitamin. C and the B complex vitamins. Water-soluble
vitamins are absorbed directly into the bloodstream, and the excess is excreted in urine. They
are not stored in the body and need to be consumed on a daily basis. If they are not,
symptoms of certain diseases can occur fairly rapidly. Vitamins commonly lacking in the
American diet include Vitamin A, which can be found in milk, cream, eggs, butter, dark
green leafy vegetables and broccoli. Another vitamin lacking in the American diet is Vitamin
C. Vitamin C can be found in citrus fruits, cabbage type vegetables, tomatoes potatoes,
dark green leafy vegetables, peppers, cantaloupe and strawberries. Another vitamin we tend
to be deficient in is Vitamin D. Vitamin D can be found in mushrooms, especially portabella
mushrooms, fortified milk, eggs, fish and by being in the sun. We also tend to be deficient
in Vitamin E, which can be found in vegetable oils, dark green leafy vegetables, whole grains,
butter, milk, nuts, seeds and fortified cereals. Minerals are another essential nutrient needed
in small amounts by the body. They are compounds needed for regulation, growth, and maintenance
of body tissues and functions. Major minerals (those that the body needs in amounts exceeding
100 mg per day include calcium, phosphorus, magnesium, sodium, potassium, and chloride.
Essential trace minerals include copper, fluoride, iodine, iron, selenium, and zinc. As with
vitamins, if you consume too much or too little of a particular mineral, characteristic symptoms
of excess or deficiency can develop. Typical minerals that are lacking in the American
diet include iron, potassium and calcium. Iron, which is used in red blood cells, muscles
and assists in many enzyme systems. Symptoms of deficiency could include: weakness, headaches
and difficulty concentrating. Best foods for iron include: beef, fish, & poultry but iron
may also be found in fortified cereals, legumes and spinach. Potassium is used in biochemical
reactions that help build protein, maintain fluid balance and nerve impulses that contract
muscles. If you are deficient in potassium you may show signs of muscle weakness, irregular
heartbeat, paralysis, confusion or dehydration. You can find potassium in most fresh fruits,
vegetables, potatoes, bananas, tomatoes, orange juice and melons.
Calcium is a big concern. Calcium is used to build and maintain bones, which will prevent
osteoporosis. It can also help prevent colon cancer, and help lower blood pressure and
aid in weight loss. A common disease caused by the lack of calcium in the diet is osteoporosis,
which means “porous bones,” Osteoporosis causes bones to become weak and brittle. A common
result of this disease is fractures most of them in the spine, hip or wrist. Although
it’s often thought of as a women’s disease, osteoporosis also affects a significant number
of men over the age of 75. Consider this, you build 90% of your bone
mass by age 18. This is why it is so important for children and teenagers to get enough calcium
in their diet. You only build 10% of your bone mass between the ages of 18 and 35. After
35 it is about preserving the bone mass you have already acquired. It is also important
for adults to consume enough calcium on a regular basis to maintain their bones. Did
you know that you can lose up to 1% of your bone mass each year after age 35 if you do
not consume enough calcium? Which when you add it up, You can lose up to 25-30% of your
bone mass by age 60 that is 1/3 of your bone mass. And even though we may not think of
osteoporosis as a major disease, it is estimated that 25% of the women after the age of 50
will be diagnosed with this disease. To prevent osteoporosis from happening to you, it is
important to consume between 1000- 1500mg of calcium everyday and remember that that
body is only able to absorb 300-500 mg per meal. The body also needs Vitamin D to help
absorb the calcium. It is also important to do weight bearing exercise such as weight
training, running, or walking to help maintain your bone mass. Calcium can be found in many
foods such as: Milk and soy products, green leafy vegetables such as broccoli and kale,
fortified foods such as orange juice and some types of cereals. Now for a mineral that we
general consume too much of and that is sodium. The excess of sodium in our diets can cause
hypertension, water retention and calcium loss. Most of don’92t realize that our sodium
intake is too high, but remember that sodium in found in high quantities in most packaged
foods. You should try to keep your sodium consumption under 2400 mg or 2 teaspoons per
day. It is harder than you think, which is why it is important to track your diet for
a few weeks on a free computerized tracking program such as myfoodpyramid.gov. Now, you
may be thinking that you are covered in your vitamins and minerals intake without eating
a balanced diet, because you take a multi vitamin or mega vitamin that contains all
the necessary micronutrients. It is difficult to generalize about the usefulness of supplements
but beware of topicality overdose on vitamins. Yes, just because vitamins and minerals are
good for you doesn’92t mean more is better. Matter of fact, more may be very dangerous.
It is it is much easier to develop a toxic overdose of micronutrients from supplements
then it is from foods in a well balanced diet. Research has shown that some anti-oxidant
supplements such as A., C. and E. may actually increase the rates of death (Thompson & Monroe,
2008) And, most minerals are not absorbed as well from supplements except for calcium
fortified orange juice which tends to be absorbed as well as calcium from milk products (Thompson
& Monroe, 2008). Keep in mind that the U.S government at this time does not regulate
Supplements and it is possible to have too much which may cause sickness. The best advice
is to eat a well balanced diet full of fruits, vegetables, whole grains and quality proteins
and fats. Try to limit the amount of package foods and track your diet to see how much
you really need to supplement or if you need to supplement at all. That is it for this
presentation and I wish you much health and wellness.

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Comments

(7 Comments)

  • marco rodriguez

    well done!

  • ccinbrooklyn

    Great overview, I'm a first year Nutrition student 🙂

  • Alexis Robinson

    You have such a great presentation voice… hehe (:
    – Alexis Robinson, Summer 2013 Healthy Eating

  • Diane Schettini

    Thank you Nancy <3 I have just started Culinary school and my first subject is Nutrition 🙁 this really helped a lot.. I am now on chapter 5 and it is all about Vitamins and Minerals.. Have a blessed day <3

  • Bhavana Bhupathiraju

    thank you so much

  • Katie Wheeler

    This was great.  Thank-you very much! 🙂

  • Todd Bennion

    The background music is awful.  Very distracting.  Other than that, it's a great video.

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