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

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

The Antioxidant Nutrients Antioxidants = “anti-oxygen” Vitamin C, vitamin E, & beta-carotene

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

The Antioxidant Nutrients Vitamin E Role as an antioxidant Heart disease Cell membranes Sources of vitamin E in foods

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

The Antioxidant Nutrients Selenium Antioxidant functions Role in chronic disease prevention

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

Nutrients for Healthy Blood Folate DNA & red blood cells Neural tube defects Sources of folate in foods B vitamins & heart disease Homocysteine

Nutrients for Healthy Blood Vitamin B 12 Nerve fiber sheaths Red blood cells Deficiencies Vegans Lack of intrinsic factor Atrophic gastritis

Nutrients for Healthy Blood Vitamin B 6 Hemoglobin Protein metabolism Food sources

Nutrients for Healthy Blood Vitamin K Coagulation Sources - food & intestinal flora Deficiency in newborns

Nutrients for Healthy Blood Iron Hemoglobin Iron-deficiency anemia Ways to enhance iron absorption Absorption-enhancing factors Absorption-inhibiting factors Iron toxicity

Nutrients for Healthy Blood Zinc Metabolism Immunity Sexual development Food sources Copper Roles in metabolic & physiological processes

Nutrients for Healthy Bones Trabecular bone vs. cortical bone Bone development & remodeling Peak bone mass

Nutrients for Healthy Bones Vitamin D Calcium absorption Synthesis in the body Deficiency Rickets Osteomalacia Toxicity

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

Nutrients for Healthy Bones Phosphorus Bone/teeth material DNA & RNA Metabolism Phospholipids Food sources

Nutrients for Healthy Bones Magnesium Muscle relaxation Bone/teeth material Fluoride Role in bone/teeth health Water fluoridation

Vitamins, Minerals, & Energy Metabolism Energy metabolism Thiamin Coenzyme functions Deficiency - beriberi Food sources

Vitamins, Minerals, & Energy Metabolism Riboflavin Coenzyme functions Food sources Niacin Coenzyme functions Deficiency - pellagra Food sources Niacin equivalents (NE) Supplements

Vitamins, Minerals, & Energy Metabolism Pantothenic acid & biotin Coenzyme roles Sulfur Role in protein structure

Vitamins, Minerals, & Energy Metabolism Iodine Thyroid hormones Deficiency Goiter Cretinism Food sources Trends in intake Chromium Role in carbohydrate metabolism

Water, Minerals, & Fluid Balance Water Essentiality Roles in the body Water balance Movement into & out of cells Electrolytes

Water, Minerals, & Fluid Balance Sodium, potassium, & chloride Sodium Hypertension Potassium Deficiency Relationship with sodium Supplements

Water, Minerals, & Fluid Balance Sodium, potassium, & chloride Chloride Roles in the body

Diet & Blood Pressure--The Salt Shaker & Beyond Risk factors for hypertension Salt (sodium) intake Obesity Alcohol intake Unhealthful lifestyle

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

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

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

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

Nutrition & Cancer Prevention Dietary concerns for consumers Total calorie intake Fat Protein Carbohydrate Beta-carotene Vitamin C

Nutrition & Cancer Prevention Dietary concerns for consumers Cruciferous vegetables Other vitamins & minerals Calcium Fiber

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

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

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

Nutrition & Cancer Prevention Foods are better than supplements Green & black tea High-temperature cooking Variety in the diet