Avtar Nijjer-Sidhu Ph.D., R.D. Bakersfield Women s Business Conference September 24, 2015
Disclosures Today s presentation is educational and informational Always consult your MD before you make any health changes There are no financial disclosures to report Lets Have FUN!!!!
Objectives Review the 6 nutrients - Carbohydrate -Vitamins - Protein - Minerals - Fat - Water Discuss the overall function, food source, and requirement of each nutrient Feel encouraged and engaged to ask questions
Carbohydrates (CHO) Energy 4 kcals/gram of CHO CHO is stored as glycogen in the muscles and liver to be used as an energy source Extra CHO is stored as fat Structure of CHO are mono -, di-, and polysaccharides Regulation function is to help maintain normal blood glucose levels (blood sugar) Requirement is 130g/day
Carbohydrates 3 types of carbohydrate structure monosaccharide (simple sugars) glucose, fructose, galactose disaccharide (combination of 2 sugars) sucrose, maltose, lactose complex CHO polysaccharide starch found in foods like corn, potatoes, grain Fiber indigestible CHO that is a natural structural material of plants. Question what is glycogen?
Glycemic Index - GI GI measures the rate at which a food will provide glucose into the blood stream and cause insulin release Factors that affect GI fiber, protein, fat, the form of CHO (complex vs simple)
Protein Protein has many diverse functions Energy 4 kcals/gram of protein There are no storage pools of protein Structure collagen for connective tissue, bone matrix Regulation hormones (insulin), enzymes, red blood cells, immune functions, fluid balance
Protein Amino acids (aa) the basic building blocks of protein AA are linked or ordered in a certain sequence The sequence helps determine what type of protein will formed and its function (coding) example s t o p
Protein Sequencing and coding S-T-O-P P-O-T-S T-O-P-S O-P-T-S
Protein Essential Amino Acids (EAA) the body cannot make them and you need them from your diet Non-essential Amino Acids (NEAA) the body can make an amino acid that is provided by your diet example: methionine cysteine phenylalanine tyrosine Question: can the body make NEAA when the diet does not provide an EAA source?
Protein Incomplete protein are limiting EAA which are not in the proportions our bodies need for tissue synthesis Sources grains, beans, nuts, and seeds Question: if a vegetarian does not eat meat are they still able to have a diet with both complete and incomplete proteins? Requirements men 70 g/day and women 56 g/day Question: how do you store proteins?
Fat Energy source 9 kcal/gram of fat Structure provides structure to cell membranes for example phospholipids Regulator fats can be found in hormones like testosterone and estrogen
Fat Saturated fatty acid stays solid at room temperature example animal fat, butter, shortening Unsaturated fatty acid stay liquid at room temperature monounsaturated fatty acid olive oil Polyunsaturated fatty acid vegetable oil Trans fatty acids plant based fats in which their chemical structure has been changed
Fat 2 types of essential fatty acids Omega 6 fatty acids plant oils (soybean, safflower, sunflower, corn) need for cell membranes, inflammation response, blood clotting properties Omega 3 fatty acids fatty fish (salmon) need for brain, eye, and neurological (CNS) development and function Fat requirement Omega 6 5-10% Omega 3 0.6-1.2 % Dietary cholesterol, trans fatty acids, and saturated fats as low as possible in the diet
Vitamins and Minerals How do you take your M/V pill? How do you take an iron supplement? Should you take all your supplements at one time? Can absorption decrease the effectiveness of a supplement? Consult with you doctor about your M/V supplement before taking any medication
Vitamins Fat Soluble Fat soluble vitamins ADEK These vitamins are: not soluble in water are stored and/or found in the fatty parts of cells in the body have a slow turnover therefore have lower required amounts are not excreted in the urine, therefore high amounts will stay in the body and can lead to toxicity
Vitamins Fat Soluble Vitamin A Function vision, growth and development, maintenance of epithelia cells (skin, lining in lungs, intestine, urinary tract), immune system, and antioxidant properties Deficiency night blindness, increased infections, decreased growth Toxicity large amounts can cause birth defects and enlarged liver. Vitamin A is stored in the liver
Vitamins Fat Soluble Vitamin A continued Food sources meat sources liver, milk, eggs non-meat beta carotene deep orange and green fruits and vegetables like sweet potato, carrots, spinach Requirements men 900 ug/d women 700 ug/d
Vitamins Fat Soluble Vitamin D Function helps your body absorb calcium, maintains calcium and phosphorus homeostasis (balance), regulates serum calcium levels, bone mineralization, and immune functions Deficiency rickets, osteomalacia (soft bones), and osteoporosis Toxicity increase serum calcium and phosphorus levels resulting in calcification of soft tissues, kidneys, heart, lungs
Vitamins Fat Soluble Vitamin D continued Food sources fatty fish (salmon, cod, herring) and fish liver oil, eggs, fortified cow s milk, and fortified cereals Requirements vitamin D is made when UV light penetrates the skin location and weather, clothing, dark-pigmentation can reduce UV penetration which decreases vitamin D synthesis thus leading to a deficiency men and women 15 ug/d
Vitamins Fat Soluble Vitamin E Function major antioxidant by protecting fats in cell membranes from oxidative damage, helps with red blood cell production, and maintain immune system Deficiency within 5-10 years affecting neuromuscular, vascular, and reproductive systems. Vitamin E deficiency are rare. Toxicity one of the lesser toxic vitamins especially at very high intakes i.e. 100x the requirement Food sources vegetable oils, nuts and nut oils, broccoli Requirements men and women 15 mg/d
Vitamins Fat Soluble Vitamin K Function helps with blood clotting Deficiency rare because half of the daily vitamin K needs are produced through intestinal bacteria. Hemorrhages can result from prolonged clotting time Toxicity also very rare Food sources green leafy vegetables, pork, beef, blueberries, broccoli, peas Requirements men: 120 ug/d, women: 90 ug/d
Vitamins Water Soluble B vitamins and vitamin C thiamin, riboflavin, niacin, biotin, B6 (pyridoxine), folate, B12, and vitamin C These vitamins are: found in the watery parts of cells turn over quickly and are needed more frequently excreted in the urine when consumed in excess
Vitamins Water Soluble Thiamine (B1) Function helps with CHO metabolism (sugar to energy), and supports heart and nervous systems functions Deficiency beriberi results in cardiac, neurological dysfunction, muscle fatigue, muscular wasting, mental confusion Toxicity limited information on its toxicity Food source whole grains, beans, nuts, liver, pork Requirements men 1.2 mg/d, women 1.1 mg/d
Vitamins Water Soluble Riboflavin (B2)- Function helps with CHO, amino acid, and lipid metabolism for energy production Deficiency cracking in the skin at the corners of the mouth, a smooth, swollen purple tongue Toxicity no known toxicity Food source whole or enriched grains, fortified milk/soy milk, chicken, eggs, dark green vegetables Requirements men 1.3 mg/d, women 1.1 mg/d
Vitamins Water Soluble Niacin (B3) Function helps with CHO, amino acid, lipid metabolism for energy production Deficiency pellagra the 4 D s dermatitis cracked, scaly pigmented skin, diarrhea, dementia, death Toxicity low toxicity levels Food source whole or enriched grains, meat, fish, poultry Requirements men 16mg/d, women 14 mg/d
Vitamins Water Soluble Biotin Function necessary for CHO an fat metabolism, aid in lipid (fat) synthesis Deficiency skin and hair rash, and neurological disorders Toxicity relatively low Food source cauliflower, egg yolks, liver, peanuts, and cheese Requirements men and women 30 ug/d
Vitamin Water Soluble Vitamin B6 (pyridoxine) Function necessary for protein and amino acid metabolism, supports the nervous system, helps with hemoglobin production Deficiency skin and neurological changes, muscle fatigue, anemia Toxicity relatively low Food source whole grains, legumes, bananas, meat, salmon Requirements men 1.3 1.7 mg/d and women 1.3-1.5 mg/d
Vitamins Water Soluble Folate Function regulates the growth and turnover of new cells such as red blood cells Deficiency impaired biosynthesis of DNA and RNA (reducing cell division), anemia, neural tube defects Toxicity no adverse effects Food source liver, green vegetables, orange juice, beans, spinach, peas, nuts, fortified grains Requirements men and women 400 ug/d
Vitamins Water Soluble B12 Function regulates the growth and turnover of new cells, red blood cells, myelin sheath nerve fiber coverings (nervous system) Deficiency impaired cell division, anemia, impaired absorption w/o intrinsic factor Toxicity no real toxicity Food source liver, kidney, milk, eggs, fish Requirements men and women 2.4 ug/d
Vitamins Water Soluble Vitamin C (ascorbic acid) Function forms collagen (the body s glue) a structural protein for bones, skin, blood vessels, connective tissue, gums, aids in iron absorption, antioxidant, and support immune health Deficiency scurvy bleeding gums, sore/painful joints, fragile bones Toxicity GI disorder and diarrhea Food source oranges (citrus fruits), kiwi, strawberries, tomatoes, broccoli, Requirements men 90 mg/d, women 75S mg/d
Macro Minerals calcium, phosphorus, magnesium, sodium and potassium Trace Minerals iron, zinc, and copper Minerals are: Different structure than V/M Needed in varying amounts The body carefully regulates their absorption Important for growth an development, muscle movement, metabolism, cellular functions, and more
Minerals - macro Calcium Function bone and teeth structure, serum calcium needed for blood clotting, muscle/nerve contraction Deficiency rickets, osteomalacia (soft bones), decreased skeletal growth, osteoporosis Toxicity calcification of soft tissues of kidneys, heart, Food source dairy products, salmon (w/bones), tofu, spinach, rhubarb Requirements men and women 1,000-1,300 mg/d
Minerals - macro Magnesium Function neuromuscular function, enzyme cofactor needed for food metabolism Deficiency rare but can cause tremor, muscle spasm Toxicity diet and supplements unlikely to cause toxicity Food source tofu, beans, nuts, chocolate, baked potato Requirements men 420 mg/d, women 320 md/d
Minerals - macro Sodium and Potassium Function electrolytes, nerve impulse transmission, fluid balance Deficiency loss of fluids results (sweat, vomiting/diarrhea) low blood pressure, weakness, fatigue Toxicity sodium can lead to high blood pressure, increase urinary calcium excretion Food source sodium processed foods, potassium fresh fruits/vegetables Requirements men and women sodium 1.5 g/d, potassium 4.7 g/d
Minerals - Trace Iron Function carries oxygen on red blood cells throughout the body Deficiency anemia Toxicity hereditary hemochromatosis iron overload Food source organ meats, red meats, dried fruits, and enriched grains spinach Requirements men 8 g/d, women 18 g/day
Minerals - trace Zinc Function cofactor for different enzymes, growth and development, wound healing, immune function, taste acuity Deficiency delayed sexual maturation, reduced immune function and wound healing, altered taste perception Toxicity rare Food source oysters, meat, wheat germ, beans Requirements men 11 mg/d, women 8 mg/d
Minerals - trace Copper Function utilized in multiple enzymes, collagen, antioxidant Deficiency anemia, defective elastin formation Toxicity not form food consumption. Excessive supplement use can cause liver cirrhosis Food source shellfish, organ meats, chocolate, nuts, legumes Requirements men/women 900 ug/d
Water Water helps the body by: Maintaining internal balance (intracellular and cellular functions, chemical reactions, metabolism) Waste removal Hydration Body s natural lubricant (saliva, bile) Approximately 2 liters/day Other food sources (fruits, juices, (tea, coffee soda affect water consumptions)
References 1. Applegate, L. Nutrition 10 review notes. UC Davis, 1997 2. Champe, PC, and Harvey, RA. Lippincott s Illustrated Reviews Biochemistry, 2 nd ed. Pennsylvania: J.B. Lippincott Company, 1994. 3. Mahan, LK and Escott-Stump, S. Krause s Food, Nutrition, and Diet Therapy, 10 th ed. Pennsylvania: W.B. Saunders Company, 2000. 4. Dietary Reference Intake (DRI s): Recommended Intakes for Individuals: FNB, IOM
Questions
Call Me Contact Information Avtar Nijjer-Sidhu, Ph.D., R.D. Senior Health Educator Kern County Environmental Health Services Division 661-862-8782 avtarn@co.kern.ca.us