HS 20 - Weir
MICRONUTRIENTS
 Although needed only in _____________ amounts, micronutrients are still essential for
the proper functioning of every system in the body and are vital for good health.
 There are 2 class of micronutrients:
1) Vitamins
2) Minerals
 Our bodies are ___________________ to make all of these micronutrients so they must
be supplied through the diet.
 It is important that you eat a wide ________________ of foods from different food
groups as well as a variety within each food group.
Vitamins
 Vitamins act as regulators in helping to process other vital nutrients such as carbs, lipids,
& proteins
 Vitamins are ___________________________________.
 Vitamins can divided into 2 types:
1) Fat Soluble
2) Water Soluble
1) Fat Soluble Vitamins:
 Dissolve and are stored in body fat.
 Do ________ have to be consumed every day. Can be stored in fat cells and used later
 Take ______________ for the body to absorb
 There are 4 Fat Soluble Vitamins – ___________________________________________
HS 20 - Weir
Vitamin A
Needed For:
 General growth & Development
 Promotes health of __________________________________________________
Natural Sources: dark leafy greens (spinach, ____________ ), orange &
_______________ fruits/vegetable (sweet potatoes, carrots, cantaloupe)
Vitamin D
Needed for:
 Healthy bones, teeth & muscles
Natural Sources: Vegetables & Fruits are actually not high source
__________________________, egg yolks & milk, _________________
Vitamin E
Needed For:
 Acts as an ________________________, helping to
protect cells from the damage caused when our bodies
convert the food we eat into energy
Natural Sources: _____________________________, dark leafy greens, nuts
Vitamin K
Needed For:
 plays important role in ____________________________, also plays a role in
bone health
Natural Sources: dark leafy greens (kale, spinach), brussel sprouts, _________________
HS 20 - Weir
2) Water Soluble Vitamins:
 Dissolve more easily in water and other fluids, including blood & urine.
 Enter body easily
 _________________________________________________________
 Need to be replenished _______________
 There are 9 water soluble vitamins: ___________________________________________
Vitamin C
Needed For:
 a healthy functioning immune system, strengthens blood vessels,
skin elasticity, iron absorption, boosts HDL
Natural Sources: _________________________________________________________
The B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12)
Needed For:
 _________________ production, nervous system health, and proper digestion
 Immune functions
 O2 Absorption , Produces ____________________________________
Natural Sources: Wide variety needed for all B vitamins:
 _________________, fish, whole grains, some fruits & veggies
Vitamin Deficiencies
a) _________________________ - Lack of Vitamin _____. Causes lack of energy, skin
spots, bleeding gums, loss of teeth, fever, and death.
b) _________________________ - Lack of Vitamin D. Causes muscles and bones to
become soft, which can cause permanent deformities
c) Vitamin B12 deficiency.  Causes a lack of energy. Can also result in ___________:
Low red blood cell count, results in tiredness, weakness, and pale skin
HS 20 - Weir
Vitamins & Diet
 The most effective way to absorb vitamins is through a __________________________.
 Anyone who eats foods based on the 5 food groups should not need additional vitamins.
 If a person does not get enough Vitamins via natural sources they may be advised by a
physician to take a____________________________________________________.
 Scientific evidence is lacking regarding the health benefits of taking vitamin
supplements.
Can you have too many vitamins?
 It would be rare to overdose on vitamins just from the foods you eat – but when taking
supplements you have to be careful of the ____________________. There is no benefit to
taking more than the recommended dose
 But some issues can arise: ________________, diarrhea, __________________ & nerve
damage – depending on the vitamin
 A person must be careful what kind and ____________________ vitamins they take.
Minerals
 Are ________________________ substances that are needed in small amounts to keep
the body healthy.
 Occur naturally in soil and water. Plants absorb minerals through their roots and you
absorb the minerals when you eat the plant food. Animals also eat plants, so you can also
get some minerals from animal sources.
2 Types of Minerals:
1) _____________________________________ - minerals required in larger amounts
2) _____________________________________ - minerals required in smaller amounts
(note trace means very small quantity)
HS 20 - Weir
Macro-Minerals (Calcium, Chlorine, Magnesium, Phosphorus, Potassium & Sodium )
Sodium
Good For:
 maintains blood pressure and a normal ___________ balance in the body
 Muscle contractions
 Nerve transmission
 Found in: ___________________________________, salad dressing, nuts,
snacks, instant soups
Calcium
Good for:
 99% is stored in ______________________________
 Helps muscles function, ______________________________ & blood clotting
Found in: Dairy, leafy greens, fortified cereals & ________ products
Potassium
Good for:
 Proper fluid balance, Nerve transmission, Muscle contractions
Found in: __________________________________, Leafy greens, Beans, Fish
Magnesium
Good for:
 Maintains blood vessels
 Relieving constipation
Found in: Nuts & bean, Vegetables (dark leafy greens), ___________________________
Trace Minerals (selenium, chromium, iron, zinc, sulfur, iodine, molybdenum, boron)
 Trace minerals are essential for overall healthy functioning of the body but unlike macro
minerals they are required in _______________________________________________.
HS 20 - Weir
 Though these trace minerals are needed in a very small amounts, they are essential for
maintaining the optimal metabolic functioning of the body.
Iron
Good for:
 Production of ________________________________
 Key ingredient in _________________________
Found in: Leafy greens, meat products, fish
Zinc
Good for:
 Strengthening immune system
 Helps with growth & development
 Helps ______________________________

Found in: _____________________________________________________
Mineral Deficiencies
a) _________________________________ - Symptoms are not
obvious at first, however over the long term a lack of calcium can
lead to decreased bone mineral density (osteopenia) and, if
untreated, osteoporosis
b) _________________________________ - According to the WHO, nearly 80% of the
world’s population suffers from iron deficiency This condition develops slowly and can
cause anemia.
 Anemia Symptoms = ______________________, ___________________, shortness of
breath, restless leg syndrome, etc.
Minerals & Diet
 Again it is ideal that a person receives enough minerals by eating a balanced diet.
 However if necessary mineral supplements may be taken with __________________.