Grade 10 Use to complete Mineral Study Sheet and Mineral Search in booklets

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1 Grade 10 Use to complete Mineral Study Sheet and Mineral Search in booklets

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3 Minerals Found in nearly all foods in the Canada Food Guide. 22 minerals are needed by the body Do not provide any energy to the body. Minerals can not be produced by the body. They must be eaten or ingested in our food. There are about (60) different minerals that make up about (4%) of our bodies.

4 Minerals There are Two Categories of Minerals: Major (found in large quantities in our body). Include calcium, phosphorus, sodium, potassium. Trace (found in very small amounts). Include iron, zinc, fluorine, copper, iodine.

5 Calcium The most abundant mineral in your body 99% is stored in the bones Known for bone health (strong bones) How much do you need? Males years old: 1,000 mg / day Females years old: 1,000 mg / day

6 Calcium & Foods Dairy products, fortified juices, sardines Food Yogurt, plain (low-fat) Yogurt, flavored (low-fat) Milk, skim Milk, 1-2% Ice cream Broccoli, cooked Salmon, canned Fortified orange juice Calcium 1 cup mg 1 cup 345 mg 1 cup 302 mg 1 cup 300 mg ½ cup 88 mg ½ cup 68 mg 3 oz 165 mg 8 oz 300 mg

7 Phosphorus Phosphorus is a mineral that is part of every cell in your body. It is found mainly in your bones and teeth. Phosphorus works with calcium and other nutrients to build healthy bones and teeth. Phosphorus helps maintain normal acid/base balance, supports growth, and is involved with the storage and use of energy in the body.

8 Where to Find Phosphorus in Top 10 #1: Seeds #2: Milk & Cheese #3: Fish #4: Shellfish #5: Brazil Nuts #6: Pork #7: Lean Beef #8: Low Fat Dairy #9: Tofu #10: Beans & Lentils Foods

9 What does Phosphorus Prevent? Rickets Osteoporosis Stiff joints and pain in the bones Also: anxiety, irritability, sensitive skin, stress, tiredness and weak teeth.

10 Potassium What does Potassium do for the body? Keeps fluids balanced in blood and tissue Helps in controlling blood pressure Allows nerves and muscles to work together

11 Potassium Sources: Bananas, papaya, sweet potato, dark leafy greens, avocado, prune juice, tomato juice, orange juice Milk, yogurt Dried beans such as navy, pinto and black beans, chickpeas, lentils, beef, pork, fish, nuts and seeds such as pistachio, almonds, pumpkin, flax and sunflower seeds Helps prevent: High blood pressure High cholesterol

12 What does Sodium do for you? Helps maintain fluid balance Helps transmit nerve impulses Influences contraction and relaxation of muscles Too much sodium causes high blood pressure Sources: Monosodium glutamate (MSG) Baking soda Baking powder Table salt Processed foods

13 Sodium can help prevent: heart disease high blood pressure hypoglycemia, diabetes kidney disease or kidney stones.

14 Iron Iron deficiency is the most widespread vitamin or mineral deficiency in the world. Needed for red blood cells 70% of your body s iron is in your hemoglobin Too little iron = too little oxygen

15 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, spinach, fortified breads and cereals

16 Iron helps prevent: Anemia Dementia (memory and thinking with the brain)

17 Zinc Needed for growth and development Maintains a healthy immune system Important for wound healing Helps the body use other nutrients

18 Zinc Sources: Yogurt, milk, cheese Dried beans like adzuki, kidney, navy, pinto and soybeans, lentils, pumpkin seeds and sunflower seeds. Liver, meat, poultry, fish and seafood. Prevents: Hypogonadism (resulting in reduced testosterone) Dermatitis Anorexia Hair loss Age related macular degeneration Birth defects Infertility

19 Flourine The primary function of fluorine is that it strengthens tooth enamel. Protects the spleen. Fluorine also increases the deposition of calcium, which strengthens bones.

20 Flourine Sources: Tap water Fish Canned sardines Tea Prevents: Decay of teeth. Curvature of the spine. Weak eyesight.

21 Copper is an essential mineral required by the body for bone and connective tissue production Also essential for eliminating free radicals to producing melanin (cancer producing).

22 Copper Sources: Seafood Kale Mushrooms Seeds Nuts Chickpeas Dried Fruit Avocados Rice A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity. Copper is essential for the absorption of iron.

23 Iodine Enables thyroid gland so that the body can regulate metabolism. Helps with preventing goiter.

24 Fiber, Roughage, Cellulose Normalizes bowel movements. Helps keep health. Lowers cholesterol levels. Helps control blood sugar levels. Helps in achieving healthy weight.

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26 Fiber, Roughage, Cellulose There are 2 types of Fiber: Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and bran. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk. Benefits those who struggle with constipation or irregular stools. Sources: Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

27 Fiber, Roughage, Cellulose Prevents: Lower LDL ( bad ) cholesterol levels Lower blood sugar levels in people with diabetes Lower blood pressure in people with high blood pressure Lower risk of heart disease Lower risk of diabetes Healthier weights and lower rates of obesity Colorectal cancer

28 Water Essential for life It is possible to live without food than without water. Water makes up about 45-75% of your body weight

29 Why is water important? Aids with transport Mechanical functions Helps to break substances down Helps to maintain body temperature/ph

30 How much water do you need? Adequate intake: For men: 125 oz. / day (15 glasses, each 8oz.) For women: 91 oz./ day (11 glasses, each 8oz.) Ideally 80% of water should coming from drinking fluids. 20% of water intake should come from food

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