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MACROminerals

Calcium

• Function: build strong bones and teeth (like most minerals)
• Source: dairy products
• Deficiency: osteoporosis which causes bones to gradually lose their minerals making them weak and frail.

MICROminerals

Iron

• Function: helps with blood production
• Source: Animal products
• Deficiency: anemia, or low red blood cell formation.

Iron

• Look at the food label for the cereal, how much iron is in one serving?

Water Solble and Fat Soluble

Water Soluble

Folate

• F: one of the B vitamins, neural tube formation
• S: dried beans and peas; dark green vegetables;
• D: prevent spina bifida. Neural tube damage occurs during the first weeks of pregnancy before a woman may realize she is pregnant.

Vitamin C

• F: form collagen which holds the cells together and aids in healing
• S: bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, and papayas
• D: Scurvy (Bruising, bleeding gums, weakness, fatigue, and rash)

Fat Soluble

Vitamin A

• F: Enhances hair & skin
• S: Red, orange and dark green vegetables
• D: night blindness

Vitamin D

• F: Works with the body to build and maintain healthy bones and teeth; It is also called the “Sunshine Vitamin”.
• S: Manufactured by the body with exposure to sunlight, usually added to milk products
• D: rickets (softening of developed bone)

Vitamin E

• F: Protects membranes of white and red blood cells
• S: Nuts, seeds, green leafy vegetables, avacados, grains (germ)
• D: Cellular degeneration, damages nerves

Vitamin K

• F: Helps blood to clot
• S: Dark green, leafy vegetables, cabbage, liver, cauliflower.
• D: Hemorrhaging

Electrolytes

Electolytes

• help maintain the heartbeat
• help muscle and nerve action
• easily become imbalanced in cases of dehydration, illness and diarrhea

Sodium

• so much in the food supply that it’s more of a concern to have too much
• If an athlete is trying to replace sodium, then some saltier foods are ok
• foods like bread and milk contain some sodium

Potassium

• Sources: bananas and potatoes

Water

Why do we need water?

• Carries water soluble vitamins.
• Carries waste through the body.
• Regulates body temperature through perspiration.
• Prevents dehydration. Dehydration occurs from lack of water.

Water is the most important of ALL nutrients!

Dehydration

• Thirst is an indicator of dehydration.
• Urine should be a pale yellow color. Darker urine is another indication of dehydration.
• Drink water and other fluids frequently (not sugary drinks), don’t wait to be thirsty.
• 64 fl. oz. of water are recommended daily.

Water or Sports Drink

• short (
• moderate to high intensity activities 60+ minutes: sports drinks will help replace carbohydrate loss and electrolyte balance

Hydrating for Exercise

• Drink according to thirst during the day and include fluids with meals.
• Drink 8-20 oz of water an hour before exercise.
• Continue drinking during exercise, up to 16-24 oz of fluid per hour (4-6 oz every 15 minutes).

Weather

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General Info