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7/26/2019 Week 5 Vitamins Minerals Antioxidants Phytonutrients Functional Foods
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MINERALS AND VITAMINS
ROLES AS FUNCTIONALFOODS
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Overview
What are vitamins?
Categories of vitamins
Functions Food sources
Deficiencies
What are minerals?
Categories of minerals
Antioxidants
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Overview (continued)
Phytonutrients
Functional Foods
Food LabelsActivity
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What are vitamins?
Complex substances that regulate bodyprocesses
Coenzymes (partners) with enzymes inreactions
No calories, thus no energy
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Categories
Fat-soluble
Dissolve in fat
Can be stored
Water-soluble
Dissolve in water
Carried in
bloodstream, notstored
A, D, E, K C and B-complexvitamins
A and D excess can beharmful
E and K usually not
Excess amounts maycause extra work on
kidneys
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Vitamin A (and carotenoids)
Functions:
Normal vision
Protects from
infections Regulates immune
system
Antioxidant
(carotenoids)
Food sources:
Liver
Fish oil
Eggs
Fortified milk orother foods
Red, yellow, orange,
and dark greenveggies(carotenoids)
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Vitamin D (the sunshine vitamin)
Functions:
Promotes absorptionof calcium and
phosphorus Helps deposit those
in bones/teeth
Regulates cell
growth Plays role in
immunity
Sources:
Sunlight (1015mins 2x a week)
Salmon with bones Milk
Orange juice(fortified)
Fortified cereals
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Vitamin E
Functions:
Antioxidant, maylower risk for heart
disease and stroke,some types ofcancers
Protects fatty acids
and vitamin A
Sources:
Vegetable oils
Foods made from oil
(salad dressing,margarine)
Nuts
Seeds
Wheat germ
Green, leafy veggies
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Vitamin K
Functions:
Helps blood clot
Helps body make
some other proteins
Sources:
Body can produce onits own (from
bacteria inintestines)
Green, leafy veggies
Some fruits, other
veggies, and nuts
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Thiamin (B1)
Functions:
Helps produceenergy from carbs
Sources:
Whole-grain andenriched grain
products Pork
Liver
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Riboflavin (B2)
Functions:
Produce energy
Changes tryptophan
(amino acid) intoniacin
Sources:
Liver
Yogurt and milk
Enriched grains
Eggs
Green, leafy veggies
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Niacin
Functions:
Helps body usesugars/fatty acids
Helps enzymesfunction normally
Produces energy
Sources:
Foods high in proteintypically (poultry,
fish, beef, peanutbutter, legumes)
Enriched andfortified grains
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Pyridoxine (B6)
Functions:
Helps body makenon-essential amino
acids Helps turn
tryptophan intoniacin and serotonin
Help produce bodychemicals (insulin,hemoglobin, etc)
Sources:
Chicken
Fish
Pork
Liver
Whole grains
Nuts
Legumes
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Folate (folic acid)
Functions:
Produces DNA andRNA, making new
body cells Works with vitamin
B12 to formhemoglobin
May protect againstheart disease
Lowers risk of neuraltube defects in
babies
Controls plasmahomocystine levels(related to heartdisease)
Sources: Fortified and
enriched grains andbreakfast cereals
Orange juice
Legumes Green, leafy veggies PeanutsAvacados
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Vitamin B12 (cobalamin)
Functions:
Works with folate tomake RBCs
In many bodychemicals and cells
Helps body use fattyacids/amino acids
Sources:
Animal products
Meat
Fish Poultry
Eggs
Milk, other dairy
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Biotin
Functions:
Produces energy
Helps body use
proteins, carbs, andfats from foods
Sources:
Wide variety offoods
Eggs Liver
Wheat germ
Peanuts
Cottage cheese
Whole grain bread
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Pantothenic Acid
Helps produceenergy
Helps the body use
proteins, fat, andcarbs from food
Sources:
Found in almost allfoods
Meat, poultry, fish Whole grain cereals
Legumes
Milk
Fruits, veggies
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Vitamin C
Functions:
Helps producecollagen (connective
tissue in bones,muscles, etc)
Keeps capillarywalls, blood vessels
firm Helps body absorb
iron and folate
Healthy gums
Heals cuts andwounds
Protects from
infection, boostsimmunity
Antioxidant
Sources
Citrus fruits Other fruits, veggies
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Deficiencies
Rickets (children and vitamin D)
Osteoporosis/osteomalacia (vitamin D)
Scurvy (vitamin C) Night blindness (vitamin A)
Beriberi (thiamin)
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What are minerals?
Regulate body processes
Give structure to things in the body
No calories (energy) Cannot be destroyed by heat
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Categories of minerals
Major minerals
Calcium
Phosphorus
Magnesium Electrolytes (sodium,
chloride, potassium)
Trace minerals
Chromium
Copper
Flouride Iodine
Iron
Manganese
Selenium
Zinc
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Calcium
Bone building
Muscle contraction
Heart rate Nerve function
Helps blood clot
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Phosphorus
Generates energy
Regulate energy metabolism
Component of bones, teeth Part of DNA, RNA (cell growth, repair)
Almost all foods, especially protein-rich
foods, contain phosphorus
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Magnesium
Part of 300 enzymes (regulates bodyfunctions)
Maintains cells in nerves, muscles Component of bones
Best sources are legumes, nuts, and
whole grains
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Electrolytes
Chloride:
Fluid balance
Digestion of food, transmits nerve impulses
Potassium Maintains blood pressure
Nerve impulses and muscle contraction
Sodium Fluid balance
Muscles relax, transmit nerve impulses
Regulates blood pressure
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Electrolytes
Sources:
Salt (sodium chloride)
Fruits, veggies, milk, beans, fish, chicken,nuts (potassium)
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Iron
Part of hemoglobin, carries oxygen
Brain development
Healthy immune system Sources:
Animals (heme) vs. plants (non-heme)
Better absorbed from heme Consume vitamin C with non-heme
Fortified cereals, beans, eggs, etc.
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Antioxidants
Slow or prevent damage to body cells
May improve immune function and
lower risk for infection and cancer Carotenoidsbeta carotene (familiar)
Vitamin C
Vitamin E Found in colorful fruits/veggies and
grains
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Phytonutrients
Phytoplant
Spark body processes that may fight, orreduce risk for some diseases
Fruits/veggies Examples:
Carotenoids
Lutein
Lycopene Flavanols
Prebiotics/probiotics
Soybeans
For more information: see
page 109 in the ADA
Complete Food and
Nutrition Guide
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Functional Foods
Foods that provide benefits beyondbasic nutrition
Phytonutrients Prebiotics/probiotics
Fatty fish/omega 3s
Soy protein Oats (heart-healthy)
Flaxseed
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Food Labels
Must list vitamins A, C, calcium, iron
May list others (potassium, folate,
riboflavin, etc.)
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