1. General Info Vitamins Fat (ADEK) or water soluble (all others) Organic, but not energy nutrients Body can make some vit A, D K and niacin (vit B 3 ) Minerals All are water soluble Inorganic, single atoms, often carry a charge Not energy nutrients, some act as electrolytes

2. Fig. C8-1b, p. 311 What causes this condition?

3. Fig. H12-1, p. 432 Healthy bone Osteoporotic bone

4. 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

5. cholesterol vitamin D3 Healthy Skin-Liver-Kidney all needed to make active vitamin D 3

6. Fig. H12-3, p. 434

7. IF you need Calcium/D 3 supplements…. Best with vitamin D 3 (diet, supplement or sun) If take > 1 Ca tab….spread out over day Test solubility of Ca tab USP best Calcium citrate and D 3 best used by our body

8. Sodium The primary mineral we consume in excess! NaCl

9. 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

10. 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

11. 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!!)

12. Food sources of sodium Naturally in food/water In some meds/food additives Season salts (i.e. MSG) Table salt (NaCl)1 tsp. 2400 mg added at the table (~6%) added during cooking (~5%) added in processing (77%)

13. Hypertension-High Blood Pressure > 120/80 US incidence ~9% Silent killer stroke, heart attack kidney disease, vision loss Risk factors genetics, age, obesity/physical inactivity excess alcohol,smoking low intake fruit/veg

14. Eat a Diet….. High in Ca, Mg, K, fiber Sodium < 2300 mg/day Sat fat < 7% of calories Lots of fruit, veggies, nuts and beans!! Rx: Medications, or a little DASH will do it. Dietary Approaches to Stop Hypertension

15. Vitamin/Mineral Summary You don’t need much Deficiency or excess  illness and/or death Optimal intake levels under study Best and most safe source is real food!

17. Rickets Vitamin D induced Calcium deficiency Increased incidence recently in US. Why?

18. 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 –D 3 + Calcium: a good combo –USP and don’t OD!

19. Calcium Most abundant mineral in body!!!! RDA ~ 1000 mg 99% in bones/teeth 1% in blood is acutely vital Involved in: blood clotting CNS function blood pressure control

20. 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

21. Fig. 12-16, p. 421 Prevention…diet/exercise/meds as needed to achieve Peak Bone Mass by ~ mid 20’s

22. 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

23. 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

24. Treatment Medications Dietary Approaches to Stop Hypertension The DASH diet