1. Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods

2. Overview What are vitamins? What are vitamins? Categories of vitamins Categories of vitamins Functions Functions Food sources Food sources Deficiencies Deficiencies What are minerals? What are minerals? Categories of minerals Categories of minerals Antioxidants Antioxidants

3. Overview (continued) Phytonutrients Phytonutrients Functional Foods Functional Foods Food Labels Food Labels Activity Activity

4. What are vitamins? Complex substances that regulate body processes Complex substances that regulate body processes Coenzymes (partners) with enzymes in reactions Coenzymes (partners) with enzymes in reactions No calories, thus no energy No calories, thus no energy

5. Categories Fat-soluble Dissolve in fat Can be stored Water-soluble Dissolve in water Carried in bloodstream, not stored A, D, E, K C and B-complex vitamins A and D excess can be harmful E and K usually not Excess amounts may cause extra work on kidneys

6. FAT-SOLUBLE VITAMINS

7. Vitamin A Functions: Functions: Normal vision Normal vision Protects from infections Protects from infections Regulates immune system Regulates immune system Antioxidant (carotenoids) Antioxidant (carotenoids) Food sources: Liver Fish oil Eggs Fortified milk or other foods Red, yellow, orange, and dark green veggies

8. 8 Vitamin A Lots of double bonds, good anti-oxidant

9. 9 Vitamin A deficiency Deficiency causes ~500,000 cases of “night blindness” worldwide Deficiency causes ~500,000 cases of “night blindness” worldwide Genetically engineered rice with high Vitamin A can prevent night blindness Genetically engineered rice with high Vitamin A can prevent night blindness

10. Vitamin D (the sunshine vitamin) Functions: Functions: Promotes absorption of calcium and phosphorus Promotes absorption of calcium and phosphorus Helps deposit those in bones/teeth Helps deposit those in bones/teeth Regulates cell growth Regulates cell growth Plays role in immunity Plays role in immunity Sources: Sunlight (10 – 15 mins 2x a week) Salmon with bones Milk Orange juice (fortified) Fortified cereals

11. 11 Vitamin D It is the only fat soluble vitamin that we can make- in the presence of sunlight using cholesterol It is the only fat soluble vitamin that we can make- in the presence of sunlight using cholesterol Elderly and shut ins are at risk- not enough sunlight Elderly and shut ins are at risk- not enough sunlight We get vitamin D form fortified milk and cereal We get vitamin D form fortified milk and cereal Toxicity is very dangerous Toxicity is very dangerous Occurs only from excess supplementation Occurs only from excess supplementation Can lead to calcium deposits in kidneys, heart and blood vessels Can lead to calcium deposits in kidneys, heart and blood vessels

12. 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

13. Vitamin E Functions: Functions: Antioxidant, may lower risk for heart disease and stroke, some types of cancers Antioxidant, may lower risk for heart disease and stroke, some types of cancers Protects fatty acids and vitamin A Protects fatty acids and vitamin A Sources: Vegetable oils Foods made from oil (salad dressing, margarine) Nuts Seeds Wheat germ Green, leafy veggies

14. Vitamin K Functions: Functions: Helps blood clot Helps blood clot Helps body make some other proteins Helps body make some other proteins Sources: Body can produce on its own (from bacteria in intestines) Green, leafy veggies Some fruits, other veggies, and nuts

15. WATER-SOLUBLE VITAMINS

16. Thiamin (B1) Functions: Functions: Helps produce energy from carbs Helps produce energy from carbs Deficiency – beri- beri Deficiency – beri- beri Sources: Whole-grain and enriched grain products Pork Liver

17. Riboflavin (B2) Functions: Functions: Helps produce energy Helps produce energy Changes tryptophan (amino acid) into niacin Changes tryptophan (amino acid) into niacin Sources: Liver Yogurt and milk Enriched grains Eggs Green, leafy veggies

18. Niacin (B3) Functions: Functions: Helps body use sugars/fatty acids Helps body use sugars/fatty acids Helps enzymes function normally Helps enzymes function normally Produces energy Produces energy Sources: Foods high in protein typically (poultry, fish, beef, peanut butter, legumes) Enriched and fortified grains

19. 19 Niacin (B3) Disease – pellagra – The Four D’s Disease – pellagra – The Four D’s Dermatitis Dermatitis Diarrhea Diarrhea Dementia Dementia Death Death

20. Pyridoxine (B6) Functions: Functions: Helps body make non-essential amino acids Helps body make non-essential amino acids Helps turn tryptophan into niacin and serotonin Helps turn tryptophan into niacin and serotonin Help produce body chemicals (insulin, hemoglobin, etc) Help produce body chemicals (insulin, hemoglobin, etc) Sources: Chicken Fish Pork Liver Whole grains Nuts Legumes

21. Folate (folic acid) Functions: Functions: Produces DNA and RNA, making new body cells Produces DNA and RNA, making new body cells Works with vitamin B12 to form hemoglobin Works with vitamin B12 to form hemoglobin May protect against heart disease May protect against heart disease Lowers risk of neural tube defects in babies Lowers risk of neural tube defects in babies Controls plasma homocystine levels (related to heart disease) Sources: Fortified and enriched grains and breakfast cereals Orange juice Legumes Green, leafy veggies Peanuts Avacados

22. Vitamin B12 (cobalamin) Functions: Functions: Works with folate to make RBC’s Works with folate to make RBC’s In many body chemicals and cells In many body chemicals and cells Helps body use fatty acids/amino acids Helps body use fatty acids/amino acids Sources: Animal products Meat Fish Poultry Eggs Milk, other dairy Deficiency - anemia

23. Biotin Functions: Functions: Produces energy Produces energy Helps body use proteins, carbs, and fats from foods Helps body use proteins, carbs, and fats from foods Sources: Wide variety of foods Eggs Liver Wheat germ Peanuts Cottage cheese Whole grain bread Deficiency causes skin disease and hair loss

24. Pantothenic Acid Helps produce energy Helps produce energy Helps the body use proteins, fat, and carbs from food Helps the body use proteins, fat, and carbs from food Sources: Found in almost all foods Meat, poultry, fish Whole grain cereals Legumes Milk Fruits, veggies

25. Vitamin C Functions: Functions: Helps produce collagen (connective tissue in bones, muscles, etc) Helps produce collagen (connective tissue in bones, muscles, etc) Keeps capillary walls, blood vessels firm Keeps capillary walls, blood vessels firm Helps body absorb iron and folate Helps body absorb iron and folate Healthy gums Healthy gums Heals cuts and wounds Protects from infection, boosts immunity Antioxidant Sources Citrus fruits Other fruits, veggies Deficiency leads to bleeding gums, hemorrhages

26. 26 Vitamin C - Scurvy

27. Minerals chemical elements required by living organisms, other than C, H, N and O chemical elements required by living organisms, other than C, H, N and O Examples of mineral elements include Ca, Mg, K, Na, Zn and I Examples of mineral elements include Ca, Mg, K, Na, Zn and I Most minerals are simple chemical elements Most minerals are simple chemical elements

28. More on minerals Regulate body processes Regulate body processes Give structure to things in the body Give structure to things in the body No calories (energy) No calories (energy) Cannot be destroyed by heat Cannot be destroyed by heat

29. 29 Minerals Percent of Body weight Percent of Body weight Calcium2% Calcium2% Phosphorus1% Phosphorus1% Potassium0.3% Potassium0.3% Sulfur0.2% Sulfur0.2% Sodium0.1% Sodium0.1% Chloride0.1% Chloride0.1% Magnesium0.05% Magnesium0.05% Iron 0.04% Iron 0.04%

30. Categories of minerals Major minerals Major minerals Calcium Calcium Phosphorus Phosphorus Magnesium Magnesium Electrolytes (sodium, chloride, potassium) Electrolytes (sodium, chloride, potassium) Trace minerals Chromium Copper Flouride Iodine Iron Manganese Selenium Zinc

31. Calcium Bone building Bone building Muscle contraction Muscle contraction Heart rate Heart rate Nerve function Nerve function Helps blood clot Helps blood clot

32. 32 Calcium Osteoporosis – a pediatric disease with geriatric consequences (bone thining and loss of bone density) Osteoporosis – a pediatric disease with geriatric consequences (bone thining and loss of bone density) 1.5 million fractures each year- major cause of subsequent mortality (25% within one year) 1.5 million fractures each year- major cause of subsequent mortality (25% within one year) 14 billion in direct health cost 14 billion in direct health cost 25 million women at risk 25 million women at risk DRI women 600 – 800 mg/day DRI women 600 – 800 mg/day

33. 33 Calcium

34. Phosphorus Generates energy Generates energy Regulate energy metabolism Regulate energy metabolism Component of bones, teeth Component of bones, teeth Part of DNA, RNA (cell growth, repair) Part of DNA, RNA (cell growth, repair) Almost all foods, especially protein-rich foods, contain phosphorus Almost all foods, especially protein-rich foods, contain phosphorus

35. Magnesium Part of 300 enzymes (regulates body functions) Part of 300 enzymes (regulates body functions) Maintains cells in nerves, muscles Maintains cells in nerves, muscles Component of bones Component of bones Best sources are legumes, nuts, and whole grains Best sources are legumes, nuts, and whole grains

36. Electrolytes Chloride: Chloride: Fluid balance Fluid balance Digestion of food, transmits nerve impulses Digestion of food, transmits nerve impulses Potassium Potassium Maintains blood pressure Maintains blood pressure Nerve impulses and muscle contraction Nerve impulses and muscle contraction Sodium Sodium Fluid balance Fluid balance Muscles relax, transmit nerve impulses Muscles relax, transmit nerve impulses Regulates blood pressure Regulates blood pressure

37. Electrolytes Sources: Sources: Salt (sodium chloride) Salt (sodium chloride) Fruits, veggies, milk, beans, fish, chicken, nuts (potassium) Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)

38. 38 Minerals Sodium Sodium Added during processing Added during processing Enhances flavor Enhances flavor We consume 2X of what we need (DV = 2.4 grams, 1/10 ounce) We consume 2X of what we need (DV = 2.4 grams, 1/10 ounce) Excess Sodium can lead to hypertension Excess Sodium can lead to hypertension High blood pressure High blood pressure

39. Iron Part of hemoglobin, carries oxygen Part of hemoglobin, carries oxygen Brain development Brain development Healthy immune system Healthy immune system Sources: Sources: Animals (heme) vs. plants (non-heme) Animals (heme) vs. plants (non-heme) Better absorbed from heme Better 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.

40. Minerals Iron Iron Poor absorption from plant sources Poor absorption from plant sources Low iron causes anemia, especially in menstruating women Low iron causes anemia, especially in menstruating women Toxicity Toxicity 6 – 12 vitamins with 100% iron content will kill a small child 6 – 12 vitamins with 100% iron content will kill a small child (The dose makes the poison.)

41. Fortification vs Enrichment Fortification - restores lost Fortification - restores lost nutrients due to processing nutrients due to processing Enrichment – adds nutritional value to Enrichment – adds nutritional value to meet a specific standard meet 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

42. Food enrichment….. Enriched Uranium Bread – Yum!

43. Antioxidants Slow or prevent damage to body cells Slow or prevent damage to body cells May improve immune function and lower risk for infection and cancer May improve immune function and lower risk for infection and cancer Carotenoids – beta carotene (familiar) Carotenoids – beta carotene (familiar) Vitamin C Vitamin C Vitamin E Vitamin E Found in colorful fruits/veggies and grains Found in colorful fruits/veggies and grains

44. Phytonutrients Phyto – plant Phyto – plant “Spark” body processes that may fight, or reduce risk for some diseases “Spark” body processes that may fight, or reduce risk for some diseases Fruits/veggies Fruits/veggies Examples: Examples: Carotenoids Carotenoids Lutein Lutein Lycopene Lycopene Flavanols Flavanols Prebiotics/probiotics Prebiotics/probiotics Soybeans Soybeans

45. Functional Foods Foods that provide benefits beyond basic nutrition Foods that provide benefits beyond basic nutrition Phytonutrients Phytonutrients Prebiotics/probiotics Prebiotics/probiotics Fatty fish/omega 3’s Fatty fish/omega 3’s Soy protein Soy protein Oats (heart-healthy) Oats (heart-healthy) Flaxseed Flaxseed

46. Food Labels Must list vitamins A, C, calcium, iron Must list vitamins A, C, calcium, iron May list others (potassium, folate, riboflavin, etc.) May list others (potassium, folate, riboflavin, etc.)