VITAMINS, MINERALS & WATER

WATER SOLUBLE VITAMINS INCLUDE B-COMPLEX AND C

VITAMINS A,D,E,K ARE VITAL LIPIDS

MAJOR MINERALS INCLUDE CALCIUM AND ELECTROLYTES

MINOR MINERALS HELP MAKE MANY PROTIENS AND SYSTEMS WORK

WATER BASICS AND HYDRATION

WATER SOLUBLE VITMAINS INCLUDE B-COMPLEX VITAMINS AND VITAMIN C

Vitamin C

Q.    What is vitamin C?
Q.    What are food and supplement sources of vitamin C?
Q.    Does vitamin C breakdown after fruit/vegetable harvest and during cooking?
Q.    How much vitamin C is absorbed?
Q.    How much vitamin C do we need?
Q.    Where is vitamin C found in our body?
Q.    What roles does vitamin C play in our body?
Q.    Is vitamin C a potent antioxidant?
Q.    What happens if we don’t get enough vitamin C?
Q.    What happens if too much vitamin C is consumed?
Q.    Can Vitamin C prevent or treat colds?

Thiamin (Vitamin B1)

Q.    What is thiamin?
Q.    What foods have thiamin and what form is found in supplements?
Q.    How much thiamin do we need?
Q.    Does thiamin breakdown during cooking?
Q.    Where is thiamin found in our body?
Q.    What does thiamin do in our body?
Q.    What does thiamin do in the brain and muscle?
Q.    What happens if too little thiamin is consumed?
Q.    Can alcohol consumption affect thiamin status?
Q.    Can too much thiamin be consumed?

Riboflavin (Vitamin B2)

Q.    What is riboflavin?
Q.    What foods have riboflavin?
Q.    Is riboflavin stable during cooking and storage?
Q.    How much riboflavin do we need?
Q.    Where is riboflavin in our body?
Q.    What does riboflavin do in the body?
Q.    What happens if too little or too much riboflavin is consumed?

Niacin (Vitamin B3)

Q.    What is niacin?
Q.    What foods contain niacin and what is the supplemented form?
Q.    How much niacin do we need?
Q.    Where is niacin found in our body?
Q.    What does niacin do in the body?
Q.    Can we make niacin in our body?
Q.    What happens if too much niacin is consumed?
Q.    What happens in niacin deficiency?

Biotin

Q.    What is Biotin?
Q.    What foods contain biotin and what forms are used in supplements?
Q.    Can some biotin be made in our body?
Q.    How much biotin do we need?
Q.    What does biotin do in our body?
Q.    Can too much or too little biotin be consumed?

Pantothenic acid (Vitamin B5)

Q.    What is pantothenic acid?
Q.    What foods provide pantothenic acid and what foms are used in nutrition supplements?
Q.    What are the recommended intake levels of pantothenic acid?
Q.    What does pantothenic acid do in the body?
Q.    Can too little or too much pantothenic acid be consumed?

Vitamin B6 (Pyridoxine)

Q.    What is vitamin B6
Q.    What foods provide vitamin B6 and what form is found in supplements?
Q.    What does vitamin B6 do in the body?
Q.    What are the recommended intake levels of vitamin B6?
Q.    What happens if too little vitamin B6 is consumed?
Q.    Can vitamin B6 be toxic?

Folate (Folic Acid)

Q.    What is folate?
Q.    What foods in the diet contribute folate?
Q.    What does folate do in the body?
Q.    How important is folate during pregnancy?
Q.    What happens if too little folate is consumed?
Q.    Can folate be toxic?

Vitamin B12 (Cobalamin)

Q.    What is vitamin B12
Q.    What foods provide this vitamin?
Q.    How much vitamin B12 do we need?
Q.    Are there special factors involved in the absorption of vitamin B12?
Q.    How much vitamin B12 is lost from the body daily?
Q.    What does vitamin B12 do in the body?
Q.    What happens if too little vitamin B12 is consumed?
Q.    What situations can result in vitamin B12 deficiency?

VITAMINS A, D, E AND K ARE VITAL LIPIDS

Vitamin A

Q.    What is vitamin A?
Q.    What foods provide vitamin A?
Q.    What does vitamin A do in the body?
Q.    Beyond conversion to Vitamin A, do carotenoids have roles in health?
Q.    How much vitamin A do we need?
Q.    What happens if too little vitamin A is consumed?
Q.    How common is vitamin A deficiency?
Q.    Can vitamin A be toxic?

Vitamin D

Q.    What is vitamin D?
Q.    What foods provide vitamin D?
Q.    How much vitamin D do we need?
Q.    How much sunlight is required to make vitaminD?
Q.    What processes are involved in making vitamin D?
Q.    Does the vitamin D in foods need to be processed in the body?
Q.    What does vitamin D do in the body?
Q.    What happens if too little vitamin D is consumed?
Q.    Can too much vitamin D be consumed?

Vitamin E

Q.    What is vitamin E?
Q.    What foods are good sources of vitamin E?
Q.    How is vitamin E handled in the body?
Q.    What does vitamin E do in the body?
Q.    How much vitamin E do we need daily?
Q.    What are alpha-tocopherol equivalents?
Q.    What happens if too little vitamin E is consumed?
Q.    Can vitamin E become toxic?

Vitamin K

Q.    What is vitamin K?
Q.    What foods provide vitamin K?
Q.    How much Vitamin K do we need?
Q.    What does vitamin K do in the body?
Q.    Can too little or too much vitamin K be consumed?

MAJOR MINERALS INCLUDE CALCIUM AND ELECTROLYTES

Calcium

Q.    What is calcium?
Q.    What foods provide calcium to our diet?
Q.    What forms of calcium are common in nutrition supplements?
Q.    What dietary factors can influence calcium absorption?
Q.    What are the recommendations for calcium intake?
Q.    Where is calcium found in the body?
Q.    What is calcium’s role in bone and teeth?
Q.    What role does calcium play in the heart and skeletal muscle?
Q.    What role does calcium play in nerves and hormone action?
Q.    How is calcium involved in blood clotting?
Q.    How is the level of calcium in the blood regulated?
Q.    How does a calcium deficiency impact bone health?
Q.    Can blood calcium levels be used to assess body calcium status?
Q.    Is calcium toxic in large amounts?

Phosphorus (P)

Q.    What is phosphorus?
Q.    What foods provide phosphorus?
Q.    What are the recommendations for phosphorus intake?
Q.    What roles does phosphorus (phosphate) play in bone and teeth?
Q.    What role does phosphorus play in energy system?
Q.    What other roles does phosphate play in our body?
Q.    Can too little or too much phosphorus be consumed?

Sodium (Na)

Q.    What is sodium?
Q.    What foods and other substances contribute to our sodium intake?
Q.    How much sodium do we need daily?
Q.    What does sodium do in the body?
Q.    Can sodium deficiency develop?
Q.    Can sodium be toxic?

Potassium (K)

Q.    What is potassium?
Q.    What foods contribute to potassium intake?
Q.    How much potassium do we need daily?
Q.    What does potassium do in the body?
Q.    Can too little or too much potassium be consumed?
Q.    Is it possible to develop potassium toxicity?

Chloride (Cl)

Q.    What is chloride?
Q.    What foods provide chloride in the diet?
Q.    How much chloride do we need daily?
Q.    What does chloride do in the body?
Q.    What happens if too little or too much chloride is consumed?

Magnesium (Mg)

Q.    What is magnesium?
Q.    What foods provide magnesium?
Q.    What are the recommendations for magnesium intake?
Q.    What does magnesium do in the body?
Q.    What happens if too little or too much magnesium is consumed?

MINOR MINERALS HELP HELP MAKE PROTEINS AND SYSTEMS WORK

Iron (Fe)

Q.    What is iron?
Q.    What foods provide iron and what influences its absorption?
Q.    What factors influence iron absorption?
Q.    What are the levels of recommended intake for iron?
Q.    What is the difference between heme and non-heme iron in our body?
Q.    What are some non-heme iron-containing components of our body?
Q.    What happens if too little iron is consumed?
Q.    How can our body iron status be assessed?
Q.    Can too much iron be consumed?

Zinc (Zn)

Q.    What is zinc?
Q.    What foods provide zinc?
Q.    What are the levels of recommended intake for zinc?
Q.    What factors can influence zinc absorption?
Q.    What does zinc do in the body?
Q.    What happens if we get too little zinc?
Q.    Can zinc become toxic?

Copper (Cu)

Q.    What is copper?
Q.    What foods contain copper?
Q.    What are current recommendations for copper intake?
Q.    What does copper do in the body?
Q.    What happens if we get too little copper?
Q.    What happens if we get too much copper?

Selenium (Se)

Q.    What is selenium?
Q.    What foods provide selenium?
Q.    What are current recommendations for selenium intake?
Q.    What does selenium do in the body?
Q.    What happens if we get too little selenium?
Q.    Can we get too much selenium?

Manganese (Mn)

Q.    What is manganese?
Q.    What foods provide manganese?
Q.    What are current recommendations for manganese intake?
Q.    What does manganese do in the body?
Q.    What happens if too little manganese is consumed?

Iodide (I)

Q.    What is iodide?
Q.    What foods contain iodide?
Q.    What are current recommendations for iodide intake?
Q.    What does iodide do in the body?
Q.    What happens in iodide deficiency?

Fluorine (F)

Q.    What is fluoride?
Q.    What are fluoride sources in the human diet?
Q.    What are current recommendations for fluoride intake?
Q.    What does fluoride do in the body?
Q.    What happens if too little fluoride is consumed?
Q.    What happens if too much fluoride is consumed?

Chromium (Cr)

Q.    What are food and supplement sources of chromium?
Q.    What are current recommendations for selenium intake?
Q.    What does chromium do in the body?
Q.    What happens during chromium deficiency and toxicity?

Vanadium (V)

Q.    What is vanadium?
Q.    What foods provide vanadium?
Q.    What does vanadium do in the body?
Q.    What do we know about vanadium deficiency and toxicity?

Boron (B)

Q.    What foods provide boron?
Q.    What does boron do in the body?
Q.    What happens during boron deficiency and toxicity?

Molybdenum (Mo)

Q.    What foods provide molybdenum in the human diet?
Q.    What does molybdenum do in the body?
Q.    What happens if too much or too little molybdenum is consumed?

Nickel (Ni)

Q.    What foods contribute nickel to the diet?
Q.    What does nickel do in the body?

Arsenic (Ar)

Q.    What foods are a source of arsenic?
Q.    What does arsenic do in the body?
Q.    What happens in arsenic deficiency and toxicity?

Silicon (Si)

Q.    What foods provide silicon?
Q.    What does silicon do in the body?
Q.    What happens in silicon deficiency and toxicity?
 

BODY WATER BASICS

Q.    How much of our body is water?
Q.    Why do we have so much water in our body?
Q.    How does water help us regulate our body temperature?
Q.    What other roles does water play?

Daily Body Water Loss

Q.    How much water do we lose daily?
Q.    How much water is lost daily as urine?
Q.    How do we know if we are not getting enough water?
Q.    How much water is lost in feces?
Q.    Do we lose body water when we breathe?
Q.    Do we lose body water in sweat?

Sweat is a Major Route of Water Loss

Q.    What is sweat?
Q.    Why do we sweat?
Q.    How much sweat do we produce?
Q.    Can sweat composition change?
Q.    Is it possible to increase the amount we sweat?

Water: Perhaps Our Most Essential Nutrient

Q.    What foods and beverages provide water?
Q.    Can we produce water in our body?