Understanding Vitamins. Understanding Vitamins. Vitamins are organic! Chapter 7 Vitamins: Vital Keys to Health 3/1/17

Transcription

1 Chapter 7 Vitamins: Vital Keys to Health Understanding Vitamins Vitamins Needed in small amounts Not an energy source Individual units rather than long chains Organic compounds essen<al for normal func<oning, growth, and maintenance of the body Vitamins are organic! Understanding Vitamins Fat- soluble vs. water- soluble Fat- soluble: Vitamins A, D, E, K Absorbed with fat into lympha<c system Stored in larger quan<<es Water- soluble: B Vitamins and Vitamin C Absorbed into bloodstream Stored in small amounts Which is more vulnerable to cooking losses? 1

2 Vitamins What to keep in mind about each vitamins: Func<ons Dietary sources Toxicity vs. Deficiency Summary of Fat- Soluble Vitamins Vocabs to Know: Coenzyme: a small compound that helps enzymes in biochemical reac<ons. Most coenzymes are derived from vitamins or are made from vitamins. Energy Metabolism: process of genera<ng energy from nutrients (glucose, fauy acids, amino acids). Glycogen Metabolism Fat Metabolism Protein Metabolism 2

3 The Water- Soluble Vitamins Summary of Water- soluble Vitamins Eight B Vitamins Act primarily as coenzymes in energy metabolism Vitamin C An9oxidant Can stabilize Vitamin E Understanding Vitamins Food prepara<on affects vitamins in foods Vitamins found in all food groups Factors that determine amounts Source (animal vs. plant) Sunlight Moisture Growing condi<ons Plant s maturity at harvest Packaging and storage Understanding Vitamins Food prepara<on affects vitamins in foods Enrichment and for<fica<on Enrichment lost nutrients in processed foods For9fica9on extra nutrients to foods that wouldn t have them naturally Some is required by law 3

4 Bogus Vitamins Unnecessary substances found in some supplements May be marketed as vitamins and health boosters Examples Hesperidin Pangamic acid Ru<n Chapter 8 Water & Minerals: The Ocean Within Water: Crucial to Life Water is the most essen<al nutrient 45 75% body weight Body water 2/3 Intracellular 1/3 Extracellular 4

5 Water: Crucial to Life Electrolytes and water When minerals or salts dissolve in water à form ions: Ca<ons Anions Osmosis Intake Recommenda<ons How much water is enough? Men = 3.7 liters/day AI Women = 2.7 liters/day AI Pregnancy = 3.0 liters/day AI Lacta<on = 3.8 liters/day Increased needs for ac<vity and swea<ng Intake Recommenda<ons Sources 75-80% from Beverages 20-25% from Foods Small amount from metabolic reac<ons ( ml/day) 5

6 Water Excre<on: Where Does the Water Go? 1. Insensible water losses: the con<nuous loss of body water by evapora<on from the lungs and diffusion through skin. ¼- ½ of daily fluid loss 2. Urine (~1-2 liters per day) 3. Illness 4. External factors that contribute to water losses: Low humidity High al<tude High protein/salt foods Intake Recommenda<ons Water Balance Bodies carefully maintain water balance 1. Hormonal effects An9diure9c hormone (ADH) Aldosterone 2. Thirst 3. Alcohol, caffeine, and common medica<ons affect fluid balance Water Balance How do kidneys know how to conserve water? 1. Osmoreceptors in brain sense rising sodium levels in the body à signals pituitary gland to release ADH à signals kidneys to conserve water à water reabsorp<on dilutes sodium levels 2. Sensors in the kidneys detect a drop in blood pressure à adrenal glands release aldosterone à kidneys retain sodium à water follows sodium à water reabsorp<on Alcohol, caffeine, and common medica<ons are usually diure9cs Alcohol and caffeine are able to inhibit the release of ADH (by the pituitary gland) Too much alcohol/ caffeine can lead to dehydra<on Water Balance 6

7 Intake Recommenda<ons Dehydra<on Early signs: Fa<gue, headache, and dark urine with strong odor Water loss of 20% can cause coma and death Seniors and infants especially vulnerable Treatment: water consump<on (with electrolytes) or IV (moderate to severe cases) Water Intoxica<on Water intoxica<on: Can occur in people who drink too much water Over- hydra<on can also occur in people with untreated glandular disorders that cause excessive water reten<on Deionized water (without minerals/electrolytes) Causes low blood sodium à headaches à seizures à coma à death Understanding Minerals Minerals Inorganic Not destroyed by heat, light, acidity, alkalinity Micronutrients (needed in small amounts) Grouped as: 1. Major minerals (>100 mg/day) 2. Trace minerals (<100 mg/day) 7

8 Major Minerals and Health Major minerals: Calcium, Phosphorous, Potassium, Sodium, Chloride, Magnesium, Sulfur Mineral status significantly affects health, body structure, and regula<on Play cri<cal parts in hypertension and osteoporosis Trace Minerals Trace Minerals: Iron, Zinc, Selenium, Iodine, Copper, Manganese, Fluoride, Chromium, Molybdenum Cofactors for enzymes Components of hormones Par<cipate in many chemical reac<on Essen<al for: Growth Immune System Minerals in Foods Found in plant (soil) and animal (diet) foods Found in drinking water: sodium, magnesium, fluoride Mineral absorp<on limited by several factors: 1. GI tract 2. Compe<ng minerals (ex. megadose) 3. High- fiber diet contain phytates (iron, zinc, manganese, calcium) 4. Oxalate (calcium) Other Trace Minerals and Ultratrace Minerals Arsenic Boron Nickel Silicon Vanadium 8