Each vitamins has a range of. intake in which it functions optimally intakes below and above the range impair health. Eating five or more servings

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1 Insid e th is issue: APWA Government Degree College For Women February 2006 HEALTHY CHOICES Good Things To Know About Minerals. Myths and Facts. 2 2 More About Micronutrients. 2 Healthy Eating And 3 Healthy diets are characterized by adequacy and balance, that is a diet consisting of foods that together supply sufficient protein, vitamins and minerals and enough calories to meet a person s need for energy. Vitamins and minerals are naturally occurring nutrients Why Micro Nutrients? Basic Foods are nutrient dense. found in foods that are needed by the body for normal functioning and overall health. These essential nutrients must be obtained from the diet Vitamins Facts because the body cannot manufacture them. They are often referred to as micronutrients because they are needed in small amounts by the body. A lack of any of the essential micronutrients from the diet may lead to deficiencies, compromising the ability to function and impairing health. Supplement Myth. 3 Who Benefit? 3 Glue Of the Body! 4 Strong Bones.. From The Sun! Consider Before Taking Supplements! Vital Facts About Vitamins And Miner- Fruit & Vegetable Salad Special Nutrients Concern Fruits & Veggies A Major Source Of Micronutrients Smart Food Choices Choose a diet with plenty of vegetables, fruits and grain products. Choose dark leafy greens for your salads. Nutritionally, they are heads and shoulders above iceberg lettuce Vitamins are chemical substances found in food that are required for normal growth and health. Adequate intakes of vitamins protect people against deficiency diseases and help prevent a number of chronic diseases. Each vitamins has a range of intake in which it functions optimally intakes below and above the range impair health. Eating five or more servings of fruits and vegetables is a good way to get enough vitamins in your diet each day. Start every morning with two servings of fruits. Try a 6 oz. Glass of fruit juice, and top your high-fiber cereal with 1/2 cup sliced strawberries.

2 Good Things To Know About Minerals Minerals are single atoms that cannot be created or destroyed by the human body or by any other ordinary means. Good Source of Minerals Minerals serve as components of body structures and play key roles in the regulation of body processes. Deficiency diseases occur when too little of any of the 15 essential minerals is provided to the body,and overdose reactions occur when too much is provided. Inadequate intakes of certain minerals are associated with the development of chronic disorders, including osteoporosis, iron deficiency and hypertension. Myths and Facts Myth: If a little of a particular vitamin is good, more must be better. Fact: The adage does not apply to vitamins. There is no established benefit for anyone, including children and adolescents, to consume nutrients at level above the RDA or AI. In fact, the Committee on diet and Health (Food and Nutrition Board of the National Research Council) recommends that people avoid taking dietary supplements that exceed 100% of the RDA or AI in any one day. This is because some vitamins are toxic at high doses. More About Micronutrients Vitamins and minerals not only help the body perform its various functions, but also prevent the onset of many disorders. For example, vitamin C is important in maintaining our bones and teeth; scurvy, a disorder that attacks the gums, skin, and muscles, occurs in its absence. Diets lacking vitamin B1, which supports neuromuscular function, can result in beriberi, a disease characterized by mental confusion, muscle weakness, and inflammation of the heart. Adequate intake of folic acid by pregnant women is critical to avoid nervous system defects in the developing fetus. The mineral calcium plays a critical role in building and maintaining strong bones; without it, children develop weak bones and adults experience the progressive loss of bone mass known as osteoporosis, which increases their risk of bone fractures. Page 2

3 Healthy Eating And Supplements Providing you are eating a healthy balanced diet that s not only adequate in energy but also includes a wide variety of food, you should have no problem getting all the vitamins and minerals you need. SUPPLEMENTS: Only if your diet does not provide enough vitamins and minerals and your body stores are low, or some people who consume a variety of foods may find they still need a low dose multivitamins and minerals supplements. But it is not necessary to exceed requirements more does not mean better and, in some instances, can be toxic. Supplement Myth Myths: Supplements can be used to replace foods, and make up for poor eating habits. Fact: No, they can't! Just as an adequate diet isn't improved by supplements, an inadequate diet isn't "fixed" by supplements. Consuming a variety of foods from the Food Guide Pyramid each day reduces your child's need for vitamin/mineral supplementation. A Glass Magic! One liter of milk supplies as much calcium as 21 eggs, 12 kg of lean beef, or 2.2 kg of whole wheat bread. Who Benefit? Supplements may be necessary if your diet is: * Low in energy for weight loss. * Lacking in certain foods or food groups, owing the likes and dislikes, vegetarianism. * Lacking in a particular type of food,owing to an allergy or intolerance. * Erratic and unbalanced. OR For some healthy people, under some circumstances, multivitamins do offer benefits. For example: * Women with heavy menstrual bleeding may need an iron supplement. * Women who are pregnant or breast-feeding need more of some nutrients, especially iron, folate and calcium. Folic acid decreases risk of certain birth defects. * Menopausal women might benefit from calcium supplements. * Some vegetarians may need extra calcium, iron, zinc and vitamins B12 and D. * Chronically ill or elderly persons on limited diet needs multivitamins and minerals supplements. * New born need vitamin K for the clotting of blood and for normal bone structure. Page 3

4 Glue Of the Body! Can you believe! Vitamin C (Ascorbic Acid) is like glue. It holds all of our cells together. Your body has millions and millions of cells: bone cells, blood cells, muscle cells, are all held together because of vitamin C. It is the same glue that repairs your body when you get a bruise. But vitamin C holds your cells together and keeps them strong so less infection can enter the body. When infection does enter the body, it is less severe. Compare this to building blocks that are easily knocked over. However, if they were cemented together, they would make a strong fortress. This is what vitamin C does for your body. Citric Fruits & Juices A Good Source Of Vitamin C Strong Bones.. From The Sun! Dietary deficiencies of calcium, phosphorus, and vitamin D cause rickets, a disease characterized by abnormal bone formation and skeletal deformities. Rickets is most common in children. Dietary deficiencies of these nutrients in adults-or metabolic disorders that cause poor absorption of the nutrients-can result in an abnormal softening of bone, a condition called osteomalacia. Bone Deformation Rickets can result from insufficient vitamin D in the diet or from insufficient amounts of ultraviolet radiation from the sun. Rickets can lead to skeletal deformation, such Sun light as vertebral or leg of a natural source curvature. vitamin D Consider Before Taking Supplements! Thousands of dietary supplements are on market, before taking any supplements ask questions to yourself before taking supplements: 1 Do I need this supplement? 2 Do I know that this supplement is safe? 3 Does this supplements interact with any drug or food I am consuming? 4- Do I know that this supplement works? Remember! * Take supplements with meals. * If you have a diagnosed need for a specific vitamins or minerals, take that individual vitamin or mineral and not a multiple supplement. * If you have any doubts about the supplement you are taking or thinking of taking, it is vital that you consult your physician. Page 4

5 Vital Facts About Vitamins And Minerals Fat Soluble Vitamins Sources Health Benefits Deficiency Diseases A Green vegetables, milk products, liver Component of light-sensitive pigments in eye, epithelial tissue maintenance D Dairy products, eggs, cod liver oil; ultraviolet light Calcium absorption, bone formation E Margarine, seeds, green leafy vegetables Protects fatty acids and cell membranes from oxidation Night blindness, permanent blindness, extremely dry skin Rickets (bone deformities) Possibly anemia K Green leafy vegetables Blood clotting Uncontrolled bleeding Water Soluble Vitamins B1 (Thiamine) Organ meats, pork, grains, legumes Carbohydrate metabolism, nerve and heart function Beriberi (weakened heart, edema, nerve and muscle degeneration) B2 (Riboflavin) Milk products, liver, eggs, grains, legumes Energy metabolism Eye irritation, inflammation and breakdown of skin cells B3 (Niacin or Nicotinic Acid) Liver, lean meats, grains, legumes Oxidation-reduction reactions in cellular respiration Pellagra (skin and gastrointestinal disorders, nerve inflammation, mental disorders) B5 (Pantothenic Acid) Milk products, liver, eggs, grains, legumes Energy metabolism Fatigue, loss of coordination B6 (Pyridoxine) Whole-grain cereals, vegetables, meats Amino acid metabolism Convulsions, irritability, kidney stones B12 (Cobalamin) Red meats, eggs, dairy products Nucleic acid production Pernicious anemia, neurological disorders Biotin Meats, vegetables, legumes Fat synthesis and amino acid metabolism Depression, fatigue, nausea C (Ascorbic Acid) Citrus fruits, green leafy vegetables, tomatoes Collagen formation in teeth, bone, and connective tissue of blood vessels; may help in resisting infection Scurvy (breakdown of skin, blood vessels, and teeth) Folic Acid Whole-wheat foods, green vegetables, legumes Nucleic acid metabolism Anemia, diarrhea Major Minerals Calcium Milk, cheese, dried legumes, vegetables Bone and teeth formation, blood clotting, and nerve transmission Rickets, osteoporosis, convulsions Chlorine Foods containing salt; some vegetables and fruits Fluid regulation between cells or cell layers Acid-base imbalance in body fluids (very rare) Magnesium Whole grains; green, leafy vegetables Enzyme activation, protein synthesis Growth failure, behavior problems, spasms Phosphorus Potassium Milk, cheese, yogurt, fish, poultry, meats, grains Bananas, leafy vegetables, potatoes, cantaloupe, milk, meats Bone and teeth formation, acid-base balance maintenance Acid-base balance and fluid balance maintenance, nerve transmission Sulfur Fish, poultry, meats Acid-base balance maintenance and liver function Sodium Table salt Acid-base balance and body water balance maintenance, nerve function Chromium Trace Minerals Legumes, cereals, organ meats, fats, vegetable oils, meats, whole grains Glucose metabolism Weakness, loss of calcium Muscle cramps, mental confusion, loss of appetite, irregular cardiac rhythm Disorders unlikely if body gets small amounts needed Muscle cramps, reduced appetite, mental apathy Adult onset diabetes Copper Meats, drinking water Red blood cell formation Anemia, impairs bone and nervous tissue development Fluorine Drinking water, tea, seafood Bone structure maintenance, decayresistant teeth Iodine Iron Salt-water fish, shellfish, dairy products, vegetables, iodized salt Lean meats, eggs, whole grains, green leafy vegetables, legumes Component of thyroid hormone Hemoglobin formation in blood; energy metabolism Selenium Seafood, meat, grains Prevents breakdown of fats and other body chemicals Zinc Lean meat, whole-grain breads and cereals, dried beans, seafood Component of many enzymes included in digestion, cell repair, sexual reproduction Osteoporosis; tooth decay Enlarged thyroid (goiter) Anemia Anemia Growth failure, small sex glands, delayed wound healing Page 5

6 Fruit & Vegetable Salad Ingredients: 4 Lettuce leaves. 1 Green apple. 1 Orange. 1 Slice Pineapple. 2 Banana sliced. 1 Cucumber. 1 Boiled Potato. 1/4 Red Cabbage. 3 Tb. Sp Thousand Island Dressing. Seasoning (to taste) Method: 1. Arrange a lettuce leaves in a salad bowl. 2. Cut all fruits and vegetables into cubes. 3. Mix all fruits and vegetables with the dressing. 4. Sprinkle seasoning over the salad and serve. Group # 2 Tuba Anis Rabia Fatima Soniya Raees Areeba Saleem Bushra Shari Farheen Haque Nosheen Majeed Conducted By: Mrs. Rubina Fazal. Lecturer in Home Economics. Work cited Phone: Fax: rub_nad@yahoo.com Nutrition Now by Judith.E.Brown. Healthy New Choices by Betty Crocker Microsoft Encarta Encyclopedia Age Group Infant to age 2 Children (2-12 years) Nutrients Iron, Fluoride, fat, Vitamin D Calcium Teenagers (13-18 years) Calcium, Iron, Magnesium, Vit. B6 Adult Women (19-50) Adult Men (19-50) Pregnant Women Older Adults (51+) Special Nutrients Concern Calcium, Iron, Magnesium, Folic acid, Zinc. Calcium, Zinc, Magnesium Calcium, Iron, Folic acid Calcium, Zinc, Magnesium, Vit. D Fruits & Veggies A Major Source Of Micronutrients Then add 1 fruit and Take 5-A-Day Fruits and Veggies 5-A-Day Goal Start out by eating 1 fruit or 1 veggie each day. 1 veggie a week. Your goal is a combination of 5 fruits and veggies a day. Examples of One Serving of Fruits or Vegetables 6 fluid ounces of fruit or vegetable juice (3/4 of a cup) 1 medium sized apple or orange 1 small banana 1 cup of raw salad greens 1/2 cup of chopped fruit or vegetables 1/2 cup of cooked vegetables (about the size of a baseball) 1/2 cup of cooked peas or beans 1/4 cup of dried fruit (about the size of a golf ball)