The Vitamins, Minerals,

1
The Vitamins, Minerals, Water A Functional
Approach

• Chapter 7

2
Turning Back the Clock

• Discovery that diseases could be caused by
  dietary deficiencies
• Scurvy
• Rickets
• Pellagra
• Discovery of vitamins

3
The Two Classifications of Vitamins

• Water-soluble vitamins
• Fat-soluble vitamins

4
The Minerals

• Vitamins vs. minerals
• The two classifications of minerals
• Major minerals
• Trace minerals

5
The Antioxidant Nutrients

• Antioxidants anti-oxygen
• Vitamin C, vitamin E, beta-carotene

6
The Antioxidant Nutrients

• Vitamin C
• Role as antioxidant
• Other roles for vitamin C
• Collagen
• Stress
• Immunity
• Sources of vitamin C in foods

7
The Antioxidant Nutrients

• Vitamin E
• Role as an antioxidant
• Heart disease
• Cell membranes
• Sources of vitamin E in foods

8
The Antioxidant Nutrients

• The vitamin A precursor beta-carotene
• Antioxidant role
• Other roles for vitamin A
• Vision
• Epithelial tissue
• Sources of vitamin A beta-carotene in foods

9
The Antioxidant Nutrients

• Selenium
• Antioxidant functions
• Role in chronic disease prevention

10
Color Your Plate with Vitamin-Rich Foods--
Handle Them with Care

• Shop for produce weekly
• Store produce properly
• Most belong in the refrigerator
• Store whole
• Eat frozen vegetables within 1-2 months of
  purchase
• Cook in the least amount of water for the
  shortest time possible

11
Nutrients for Healthy Blood

• Folate
• DNA red blood cells
• Neural tube defects
• Sources of folate in foods
• B vitamins heart disease
• Homocysteine

12
Nutrients for Healthy Blood

• Vitamin B12
• Nerve fiber sheaths
• Red blood cells
• Deficiencies
• Vegans
• Lack of intrinsic factor
• Atrophic gastritis

13
Nutrients for Healthy Blood

• Vitamin B6
• Hemoglobin
• Protein metabolism
• Food sources

14
Nutrients for Healthy Blood

• Vitamin K
• Coagulation
• Sources - food intestinal flora
• Deficiency in newborns

15
Nutrients for Healthy Blood

• Iron
• Hemoglobin
• Iron-deficiency anemia
• Ways to enhance iron absorption
• Absorption-enhancing factors
• Absorption-inhibiting factors
• Iron toxicity

16
Nutrients for Healthy Blood

• Zinc
• Metabolism
• Immunity
• Sexual development
• Food sources
• Copper
• Roles in metabolic physiological processes

17
Nutrients for Healthy Bones

• Trabecular bone vs. cortical bone
• Bone development remodeling
• Peak bone mass

18
Nutrients for Healthy Bones

• Vitamin D
• Calcium absorption
• Synthesis in the body
• Deficiency
• Rickets
• Osteomalacia
• Toxicity

19
Nutrients for Healthy Bones

• Vitamin Ks role in bone health
• Calcium
• Bone/teeth material
• Circulating in body fluids
• Osteoporosis
• Food sources
• Alternative sources of calcium

20
Nutrients for Healthy Bones

• Phosphorus
• Bone/teeth material
• DNA RNA
• Metabolism
• Phospholipids
• Food sources

21
Nutrients for Healthy Bones

• Magnesium
• Muscle relaxation
• Bone/teeth material
• Fluoride
• Role in bone/teeth health
• Water fluoridation

22
Vitamins, Minerals, Energy Metabolism

• Energy metabolism
• Thiamin
• Coenzyme functions
• Deficiency - beriberi
• Food sources

23
Vitamins, Minerals, Energy Metabolism

• Riboflavin
• Coenzyme functions
• Food sources
• Niacin
• Coenzyme functions
• Deficiency - pellagra
• Food sources
• Niacin equivalents (NE)
• Supplements

24
Vitamins, Minerals, Energy Metabolism

• Pantothenic acid biotin
• Coenzyme roles
• Sulfur
• Role in protein structure

25
Vitamins, Minerals, Energy Metabolism

• Iodine
• Thyroid hormones
• Deficiency
• Goiter
• Cretinism
• Food sources
• Trends in intake
• Chromium
• Role in carbohydrate metabolism

26
Water, Minerals, Fluid Balance

• Water
• Essentiality
• Roles in the body
• Water balance
• Movement into out of cells
• Electrolytes

27
Water, Minerals, Fluid Balance

• Sodium, potassium, chloride
• Sodium
• Hypertension
• Potassium
• Deficiency
• Relationship with sodium
• Supplements

28
Water, Minerals, Fluid Balance

• Sodium, potassium, chloride
• Chloride
• Roles in the body

29
Diet Blood Pressure--The Salt Shaker Beyond

• Risk factors for hypertension
• Salt (sodium) intake
• Obesity
• Alcohol intake
• Unhealthful lifestyle

30
Diet Blood Pressure--The Salt Shaker Beyond

• An eating plan to reduce high blood pressure
• DASH diet
• Prevention
• Healthful diet weight management
• Physical activity
• Moderate drinking not smoking

31
Choose Prepare Foods with Less Salt

• At the supermarket
• Read food labels
• Fresh, whole foods
• At home
• Herbs spices instead of salt
• When eating out
• Ask for no-salt preparation

32
Phytonutrients in Foods The Phytochemical
Superstars

• Phytochemicals
• Mechanisms of actions of phytochemicals
• How to optimize phytochemicals in a daily eating
  plan
• Fruits, vegetables
• Whole grains, legumes, nuts, seeds

33
Nutrition Cancer Prevention

• Research on the association of diet with cancer
• Nutrition is one of several lifestyle factors
  involved
• Results of studies on diet cancer
• Colon cancer
• Breast cancer

34
Nutrition Cancer Prevention

• Dietary concerns for consumers
• Total calorie intake
• Fat
• Protein
• Carbohydrate
• Beta-carotene
• Vitamin C

35
Nutrition Cancer Prevention

• Dietary concerns for consumers
• Cruciferous vegetables
• Other vitamins minerals
• Calcium
• Fiber

36
Nutrition Cancer Prevention

• Plant-based diets linked with lower cancer rates
• Association of alcohol with cancer
• Association between beta-carotene other
  carotenoids cancer
• Phytochemicals cancer

37
Nutrition Cancer Prevention

• Prevention strategies
• Be as lean as possible without becoming
  underweight
• Be physically active for at least 30 minutes/day
• Avoid sugary drinks limit energy-dense foods
• Eat more of a variety of vegetables, fruits,
  whole grains, legumes

38
Nutrition Cancer Prevention

• Prevention strategies
• Limit consumption of red meats avoid processed
  meats
• Limit alcohol consumption
• Limit consumption of salty high-sodium foods
• Dont use supplements to protect against cancer
• Do not smoke or chew tobacco

39
Nutrition Cancer Prevention

• Foods are better than supplements
• Green black tea
• High-temperature cooking
• Variety in the diet