Upload
piper
View
69
Download
0
Tags:
Embed Size (px)
DESCRIPTION
Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods. Overview. What are vitamins? Categories of vitamins Functions Food sources Deficiencies What are minerals? Categories of minerals Antioxidants. Overview (continued). Phytonutrients Functional Foods Food Labels - PowerPoint PPT Presentation
Citation preview
Vitamins, Minerals, Antioxidants,
Phytonutrients,Functional Foods
Overview
What are vitamins?What are vitamins? Categories of vitaminsCategories of vitamins FunctionsFunctions Food sourcesFood sources DeficienciesDeficiencies What are minerals?What are minerals? Categories of mineralsCategories of minerals AntioxidantsAntioxidants
Overview (continued)
PhytonutrientsPhytonutrients Functional FoodsFunctional Foods Food LabelsFood Labels ActivityActivity
What are vitamins?
Complex substances that regulate Complex substances that regulate body processesbody processes
Coenzymes (partners) with Coenzymes (partners) with enzymes in reactionsenzymes in reactions
No calories, thus no energyNo calories, thus no energy
Categories
Fat-solubleFat-soluble
Dissolve in fatDissolve in fat
Can be storedCan be stored
Water-solubleWater-soluble
Dissolve in waterDissolve in water
Carried in Carried in bloodstream, not bloodstream, not storedstored
A, D, E, KA, D, E, K C and B-complex C and B-complex vitaminsvitamins
A and D excess can A and D excess can be harmfulbe harmful
E and K usually notE and K usually not
Excess amounts Excess amounts may cause extra may cause extra work on kidneyswork on kidneys
FAT-SOLUBLE VITAMINS
Vitamin A
Functions:Functions: Normal visionNormal vision Protects from Protects from
infectionsinfections Regulates Regulates
immune systemimmune system Antioxidant Antioxidant
(carotenoids)(carotenoids)
Food sources:Food sources: LiverLiver Fish oilFish oil EggsEggs Fortified milk or Fortified milk or
other foodsother foods Red, yellow, Red, yellow,
orange, and dark orange, and dark green veggies green veggies
8
Vitamin A
Lots of double bonds, good anti-oxidant
9
Vitamin A deficiency
Deficiency causes Deficiency causes ~500,000 cases of “night ~500,000 cases of “night blindness” worldwideblindness” worldwide
Genetically engineered Genetically engineered rice with high Vitamin A rice with high Vitamin A can prevent night can prevent night blindnessblindness
Vitamin D (the sunshine vitamin)
Functions:Functions: Promotes Promotes
absorption of absorption of calcium and calcium and phosphorusphosphorus
Helps deposit Helps deposit those in those in bones/teethbones/teeth
Regulates cell Regulates cell growthgrowth
Plays role in Plays role in immunityimmunity
Sources:Sources: Sunlight (10 – 15 Sunlight (10 – 15
mins 2x a week)mins 2x a week) Salmon with Salmon with
bonesbones MilkMilk Orange juice Orange juice
(fortified)(fortified) Fortified cerealsFortified cereals
11
Vitamin D
It is the only fat soluble vitamin that we can It is the only fat soluble vitamin that we can make- in the presence of sunlight using make- in the presence of sunlight using cholesterolcholesterol
Elderly and shut ins are at risk- not enough Elderly and shut ins are at risk- not enough sunlightsunlight
We get vitamin D form fortified milk and We get vitamin D form fortified milk and cerealcereal
Toxicity is very dangerous Toxicity is very dangerous Occurs only from excess supplementationOccurs only from excess supplementation Can lead to calcium deposits in kidneys, Can lead to calcium deposits in kidneys,
heart and blood vesselsheart and blood vessels
12
Vitamin D deficiency
Rickets can be caused by lack of sunlight, but also from insufficient
calcium. Vitamin D linked to calcium absorption.
Osteoporosis/osteomalacia
Vitamin E
Functions:Functions: Antioxidant, may Antioxidant, may
lower risk for lower risk for heart disease and heart disease and stroke, some stroke, some types of cancerstypes of cancers
Protects fatty Protects fatty acids and vitamin acids and vitamin AA
Sources:Sources: Vegetable oilsVegetable oils Foods made from Foods made from
oil (salad oil (salad dressing, dressing, margarine)margarine)
NutsNuts SeedsSeeds Wheat germWheat germ Green, leafy Green, leafy
veggiesveggies
Vitamin K
Functions:Functions: Helps blood clotHelps blood clot Helps body make Helps body make
some other some other proteinsproteins
Sources:Sources: Body can produce Body can produce
on its own (from on its own (from bacteria in bacteria in intestines)intestines)
Green, leafy Green, leafy veggiesveggies
Some fruits, other Some fruits, other veggies, and nutsveggies, and nuts
WATER-SOLUBLE VITAMINS
Thiamin (B1)
Functions:Functions: Helps produce Helps produce
energy from carbsenergy from carbs
Deficiency – beri-Deficiency – beri-beriberi
Sources:Sources: Whole-grain and Whole-grain and
enriched grain enriched grain productsproducts
PorkPork LiverLiver
Riboflavin (B2)
Functions:Functions: Helps produce Helps produce
energyenergy Changes Changes
tryptophan tryptophan (amino acid) into (amino acid) into niacinniacin
Sources:Sources: LiverLiver Yogurt and milkYogurt and milk Enriched grainsEnriched grains EggsEggs Green, leafy Green, leafy
veggiesveggies
Niacin (B3)
Functions:Functions: Helps body use Helps body use
sugars/fatty acidssugars/fatty acids Helps enzymes Helps enzymes
function normallyfunction normally Produces energyProduces energy
Sources:Sources: Foods high in Foods high in
protein typically protein typically (poultry, fish, (poultry, fish, beef, peanut beef, peanut butter, legumes)butter, legumes)
Enriched and Enriched and fortified grainsfortified grains
19
Niacin (B3)
Disease – pellagra – The Four D’sDisease – pellagra – The Four D’s DermatitisDermatitis DiarrheaDiarrhea DementiaDementia DeathDeath
Pyridoxine (B6)
Functions:Functions: Helps body make Helps body make
non-essential non-essential amino acidsamino acids
Helps turn Helps turn tryptophan into tryptophan into niacin and niacin and serotoninserotonin
Help produce body Help produce body chemicals (insulin, chemicals (insulin, hemoglobin, etc)hemoglobin, etc)
Sources:Sources: ChickenChicken FishFish PorkPork LiverLiver Whole grainsWhole grains NutsNuts LegumesLegumes
Folate (folic acid)
Functions:Functions: Produces DNA and Produces DNA and
RNA, making new RNA, making new body cellsbody cells
Works with vitamin Works with vitamin B12 to form B12 to form hemoglobinhemoglobin
May protect against May protect against heart diseaseheart disease
Lowers risk of Lowers risk of neural tube defects neural tube defects in babiesin babies
Controls plasma Controls plasma homocystine levels homocystine levels (related to heart (related to heart disease)disease)
Sources:Sources: Fortified and Fortified and
enriched grains enriched grains and breakfast and breakfast cerealscereals
Orange juiceOrange juice LegumesLegumes Green, leafy Green, leafy
veggiesveggies PeanutsPeanuts AvacadosAvacados
Vitamin B12 (cobalamin)
Functions:Functions: Works with folate Works with folate
to make RBC’sto make RBC’s In many body In many body
chemicals and chemicals and cellscells
Helps body use Helps body use fatty acids/amino fatty acids/amino acidsacids
Sources:Sources: Animal productsAnimal products MeatMeat FishFish PoultryPoultry EggsEggs Milk, other dairyMilk, other dairy
Deficiency - Deficiency - anemiaanemia
Biotin
Functions:Functions: Produces energyProduces energy Helps body use Helps body use
proteins, carbs, proteins, carbs, and fats from and fats from foodsfoods
Sources:Sources: Wide variety of Wide variety of
foodsfoods EggsEggs LiverLiver Wheat germWheat germ PeanutsPeanuts Cottage cheeseCottage cheese Whole grain breadWhole grain bread
Deficiency causes skin disease and Deficiency causes skin disease and hair losshair loss
Pantothenic Acid
Helps produce Helps produce energyenergy
Helps the body Helps the body use proteins, fat, use proteins, fat, and carbs from and carbs from foodfood
Sources:Sources: Found in almost Found in almost
all foodsall foods Meat, poultry, fishMeat, poultry, fish Whole grain Whole grain
cerealscereals LegumesLegumes MilkMilk Fruits, veggiesFruits, veggies
Vitamin C
Functions:Functions: Helps produce Helps produce
collagen collagen (connective tissue (connective tissue in bones, muscles, in bones, muscles, etc)etc)
Keeps capillary Keeps capillary walls, blood walls, blood vessels firmvessels firm
Helps body absorb Helps body absorb iron and folateiron and folate
Healthy gumsHealthy gums
Heals cuts and Heals cuts and woundswounds
Protects from Protects from infection, boosts infection, boosts immunityimmunity
AntioxidantAntioxidant SourcesSources
Citrus fruitsCitrus fruits Other fruits, Other fruits,
veggiesveggies
Deficiency leads to bleeding gums, Deficiency leads to bleeding gums, hemorrhages hemorrhages
26
Vitamin C - Scurvy
Minerals
chemical elements required by chemical elements required by living organisms, other than C, H, living organisms, other than C, H, N and ON and O
Examples of mineral elements Examples of mineral elements include Ca, Mg, K, Na, Zn and Iinclude Ca, Mg, K, Na, Zn and I
Most minerals are simple chemical Most minerals are simple chemical elements elements
More on minerals
Regulate body processesRegulate body processes Give structure to things in the Give structure to things in the
bodybody No calories (energy)No calories (energy) Cannot be destroyed by heatCannot be destroyed by heat
29
Minerals
Percent of Body weightPercent of Body weight CalciumCalcium
2%2% PhosphorusPhosphorus 1%1% PotassiumPotassium 0.3%0.3% SulfurSulfur 0.2%0.2% SodiumSodium
0.1%0.1% ChlorideChloride
0.1%0.1% MagnesiumMagnesium 0.05%0.05% Iron Iron 0.04%0.04%
Categories of minerals
Major mineralsMajor minerals CalciumCalcium PhosphorusPhosphorus MagnesiumMagnesium Electrolytes Electrolytes
(sodium, chloride, (sodium, chloride, potassium)potassium)
Trace mineralsTrace minerals ChromiumChromium CopperCopper FlourideFlouride IodineIodine IronIron ManganeseManganese SeleniumSelenium ZincZinc
Calcium
Bone buildingBone building Muscle contractionMuscle contraction Heart rateHeart rate Nerve functionNerve function Helps blood clotHelps blood clot
32
Calcium
Osteoporosis – Osteoporosis – a pediatric disease with geriatric a pediatric disease with geriatric consequences (bone thining and loss of bone density)consequences (bone thining and loss of bone density)
1.5 million fractures each year- major cause of 1.5 million fractures each year- major cause of subsequent mortality (25% within one year)subsequent mortality (25% within one year)
14 billion in direct health cost14 billion in direct health cost 25 million women at risk25 million women at risk DRI women 600 – 800 mg/day DRI women 600 – 800 mg/day
33
Calcium
Phosphorus
Generates energyGenerates energy Regulate energy metabolismRegulate energy metabolism Component of bones, teethComponent of bones, teeth Part of DNA, RNA (cell growth, Part of DNA, RNA (cell growth,
repair)repair) Almost all foods, especially Almost all foods, especially
protein-rich foods, contain protein-rich foods, contain phosphorusphosphorus
Magnesium
Part of 300 enzymes (regulates Part of 300 enzymes (regulates body functions)body functions)
Maintains cells in nerves, musclesMaintains cells in nerves, muscles Component of bonesComponent of bones Best sources are legumes, nuts, Best sources are legumes, nuts,
and whole grainsand whole grains
Electrolytes
Chloride:Chloride: Fluid balanceFluid balance Digestion of food, transmits nerve impulsesDigestion of food, transmits nerve impulses
PotassiumPotassium Maintains blood pressureMaintains blood pressure Nerve impulses and muscle contractionNerve impulses and muscle contraction
SodiumSodium Fluid balanceFluid balance Muscles relax, transmit nerve impulsesMuscles relax, transmit nerve impulses Regulates blood pressureRegulates blood pressure
Electrolytes
Sources:Sources: Salt (sodium chloride)Salt (sodium chloride) Fruits, veggies, milk, beans, fish, Fruits, veggies, milk, beans, fish,
chicken, nuts (potassium)chicken, nuts (potassium)
38
Minerals
SodiumSodium Added during processingAdded during processing Enhances flavorEnhances flavor We consume 2X of what we need (DV We consume 2X of what we need (DV
= 2.4 grams, 1/10 ounce) = 2.4 grams, 1/10 ounce) Excess Sodium can lead to Excess Sodium can lead to
hypertension hypertension High blood pressureHigh blood pressure
Iron
Part of hemoglobin, carries oxygenPart of hemoglobin, carries oxygen Brain developmentBrain development Healthy immune systemHealthy immune system Sources:Sources:
Animals (heme) vs. plants (non-Animals (heme) vs. plants (non-heme)heme)
Better absorbed from hemeBetter absorbed from heme Consume vitamin C with non-heme Consume vitamin C with non-heme Fortified cereals, beans, eggs, etc.Fortified cereals, beans, eggs, etc.
Minerals
IronIron Poor absorption from plant sourcesPoor absorption from plant sources Low iron causes anemia, especially Low iron causes anemia, especially
in menstruating womenin menstruating women ToxicityToxicity
6 – 12 vitamins with 100% iron content 6 – 12 vitamins with 100% iron content will kill a small childwill kill a small child
(The dose makes the poison.)(The dose makes the poison.)
Fortification vs Enrichment
Fortification - restores lost Fortification - restores lost nutrients due to processingnutrients due to processing
Enrichment – adds nutritional value toEnrichment – adds nutritional value to meet a specific standardmeet a specific standard
Old London Restaurant Style Croutons. Seasoned Sourdough.
Enriched Bread, [Enriched Flour (Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid),Water,Yeast,Sugar,Salt,Partially Hydrogenated Soybean Oil ,Vinegar,Ascorbic Acid] Bean Oil with BHT added as a Dextrin
Food enrichment…..
Enriched Uranium Bread – Yum!
Antioxidants
Slow or prevent damage to body cellsSlow or prevent damage to body cells May improve immune function and May improve immune function and
lower risk for infection and cancerlower risk for infection and cancer Carotenoids – beta carotene Carotenoids – beta carotene
(familiar)(familiar) Vitamin CVitamin C Vitamin EVitamin E Found in colorful fruits/veggies and Found in colorful fruits/veggies and
grainsgrains
Phytonutrients
Phyto – plantPhyto – plant ““Spark” body processes that may fight, Spark” body processes that may fight,
or reduce risk for some diseasesor reduce risk for some diseases Fruits/veggiesFruits/veggies Examples:Examples:
CarotenoidsCarotenoids LuteinLutein LycopeneLycopene FlavanolsFlavanols Prebiotics/probioticsPrebiotics/probiotics SoybeansSoybeans
Functional Foods
Foods that provide benefits Foods that provide benefits beyond basic nutritionbeyond basic nutrition
PhytonutrientsPhytonutrients Prebiotics/probioticsPrebiotics/probiotics Fatty fish/omega 3’sFatty fish/omega 3’s Soy proteinSoy protein Oats (heart-healthy)Oats (heart-healthy) FlaxseedFlaxseed
Food Labels
Must list vitamins A, C, calcium, Must list vitamins A, C, calcium, ironiron
May list others (potassium, folate, May list others (potassium, folate, riboflavin, etc.)riboflavin, etc.)