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The Vitamins, Minerals, & Water: A Functional Approach

The Vitamins, Minerals, & Water: A Functional Approach. Chapter 7. Turning Back the Clock. Discovery that diseases could be caused by dietary deficiencies Scurvy Rickets Pellagra Discovery of vitamins. The Two Classifications of Vitamins. Water-soluble vitamins Fat-soluble vitamins.

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The Vitamins, Minerals, & Water: A Functional Approach

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  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 K’s 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 • Don’t 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

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