General Info
• VitaminsFat (ADEK) or water soluble (all others)Organic, but not energy nutrientsBody can make some vit A, D K and niacin (vit B3)
• MineralsAll are water solubleInorganic, single atoms, often carry a charge
Not energy nutrients, some act as electrolytes
Calcium Deficiency Osteoporosis ~1 of 4(8) women (men) in US disease of aging (exceptions?) risk in thin, white, older, female, inactive,
smokers, drinkers and poor diet
Prevention adequate Calcium and vitamin D achieve Peak Bone Mass by late 20’s tools=diet/exercise….and medicine
IF you need Calcium/D3 supplements….
• Best with vitamin D3 (diet, supplement or sun)• If take > 1 Ca tab….spread out over day• Test solubility of Ca tab• USP best• Calcium citrate and D3 best
used by our body
Which has more sodium?
• 1 oz corn flakes or 1 oz of salted peanuts
• 1 oz potato chips or 2 slices of white bread
• ½ C instant chocolate pudding or 2 slices bacon
Which has more sodium?
• 1 oz corn flakes or 1 oz salted peanuts
• 1 oz potato chips or 2 slices white bread
• ½ C instant chocolate pudding or 2 slices bacon
Sodium (Na+)
Jobs
Water balance
Nerve/muscle function
Goal: Less than 2300mg
Avg US intake
4000-8000 mg/day (~5 lb/year of Na atoms!!)
Food sources of sodium
• Naturally in food/water• In some meds/food additives • Season salts (i.e. MSG)
• Table salt (NaCl)1 tsp. 2400 mgadded at the table (~6%)added during cooking (~5%)added in processing (77%)
Hypertension-High Blood Pressure > 120/80
US incidence ~9% Silent killer
stroke, heart attack kidney disease, vision loss
Risk factorsgenetics, age, obesity/physical inactivity excess alcohol,smoking
low intake fruit/veg
Eat a Diet….. High in Ca, Mg, K, fiberSodium < 2300 mg/daySat fat < 7% of caloriesLots of fruit, veggies, nuts and beans!!
Rx: Medications, or a little DASH will do it.Dietary Approaches to Stop Hypertension
Vitamin/Mineral Summary
You don’t need much Deficiency or excess illness and/or death
Optimal intake levels under studyBest and most safe source is real food!
Getting Enough Vit D
• Locally ~Oct – Mar need oral source• RDA
– 600 IU (higher for seniors)
– 1000+ IU day OK• Milk 100 IU/C, canned tuna
¼ C 130 IU, red sockeye salmon 480 IU 3 oz• Supplement carefully
– D3 + Calcium: a good combo
– USP and don’t OD!
Calcium
• Most abundant mineral in body!!!!• RDA ~ 1000 mg • 99% in bones/teeth • 1% in blood is acutely vital
Involved in:blood clottingCNS functionblood pressure control
Food Sources ~250-300 mg
1 cup milk (cow or soy)
2 C cottage cheese
1 ½ cup ice cream; 1 ½ oz cheese
1 cup cooked (starchy) beans
1 C spinach; 4 C raw bok choy or broccoli
1 C fortified OJ (read label) or 40 oranges!
**UL>2500mg…uncommon w/ diet alone
What is this food?
• Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA
What is this food? Does it taste salty?
• Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA