©2002 Learning Zone Express 1 Vitamins  Food Sources: Fruits, vegetables, milk, whole-grain breads, cereals and legumes.  Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories).  Vitamins are individual units, not linked together

Vitamins  Function in the Body: To assist the enzymes that release energy from fats, carbohydrates and proteins Required in small amounts (measured in milligrams (mg) or micrograms (μg)) ©2002 Learning Zone Express 2

Bioavailability of vitamins Depends on food content and the amount absorbed and used by the body Efficiency of digestion Other foods consumed at same time Method of food preparation Source of nutrient (synthetic, fortified, or natural) Some vitamins in food are available as precursors (inactive form) that must be chemically changed in the body to make it active Can be destroyed during food preparation ©2002 Learning Zone Express 3

There are 13 different vitamins known to be required each day for good health. Vitamins are separated into two types: Fat Soluble & Water Soluble Vitamins. ©2002 Learning Zone Express 4 Water soluble vitamins (are hydrophilic) Fat soluble vitamins (are hydrophobic) Vitamin C and B vitaminsVitamins A, D, E and K

Recommended Dietary Allowance (RDA)  the average daily dietary intake of a nutrient that is sufficient to meet the requirement of nearly all (97-98%) healthy persons. This is the number to be used as a goal for individuals.  RDA is based on the amount of vitamins, minerals and other substances like fibre that we need - not only to prevent deficiencies, but also to lower the risk of chronic disease. ©2002 Learning Zone Express 5

Focus on Vitamin Bs  The action of B vitamins is interrelated  A deficiency in one can alter the absorption, metabolism and excretion of others  In North America, deficiencies are related more so to poor food choices, lack of variety of foods in a diet or/and substance abuse  Overuse of supplements can lead to toxicity because the quantities can overwhelm the cells ©2002 Learning Zone Express 6

 Most people should not need supplements – our bodies evolved to easily obtain the nutrients needed from a healthy diet ©2002 Learning Zone Express 7

Thiamine (B1)  Food source: yeast extract, pork, fortified breakfast cereals, enriched grain products and meatless soy products.  Beriberi – a disease caused by thiamine (B 1 ) deficiency – symptoms include damage to the nervous system, heart, and other muscles (common in malnourished people or alcoholics) ©2002 Learning Zone Express 8

Riboflavin (B2)  Milk and dairy products are the richest sources.  Stable with heat but easily destroyed by UV light (milk sold in opaque cartons) ©2002 Learning Zone Express 9

Niacin (B3)  Body is able to make niacin from the amino acid tryptophan - Tryptophan is a routine constituent of most protein-based foods or dietary proteins. Such as oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, bananas, and peanuts.  Pellagra – a disease caused by a niacin (B 3 ) deficiency – symptoms are diarrhea, dermatitis, dementia, death (associated with low protein diets)  Large doses have a pharmacological effect (“poison drug”) and overwhelms some body systems ©2002 Learning Zone Express 10

Folate (or Folic acid)  Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products  Folic acid is crucial during pregnancy for the development of the neural tube of the child ©2002 Learning Zone Express 11

©2002 Learning Zone Express 12 Minerals  Food Sources: Meats, beans, nuts, fruits, vegetables, dairy products, and grains.  Functions in the Body: The body depends on minerals for practically every process necessary for life. Minerals actually become part of the body. The body requires 16 minerals daily.

©2002 Learning Zone Express 13 Minerals  Calcium  Phosphorus  Magnesium  Sodium  Potassium  Iron  Others include: Iodine, Zinc, Copper, Sulfur, Chloride, etc.

Seatwork/Homework:  Summarize article on Vegetarian diet ©2002 Learning Zone Express 14

©2002 Learning Zone Express 15 Nutrient Deficiency  A nutritional deficiency occurs when your body doesn’t get enough nutrients.  Symptoms: At first the symptoms may not seem serious. They may include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains. However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.  Doctor’s will often refer patients to a nutritionist, whom will track a person’s diet usually for a month.  The best way to avoid a nutrient deficiency is to eat a well balanced diet.

©2002 Learning Zone Express 16 NutrientINTAKE Carbohydrates360g Proteins10 g Fats30g Thiamine0.5 mg Riboflavin1.5 mg Niacin13 mg Biotin35 µg Pantothenic Acid7 mg Vitamin B mg Folate450 µg Vitamin B mg Vitamin A1.3 mg Vitamin C425 mg Vitamin D3 µg Vitamin E10 mg Vitamin K63 µg Patient A: “I’m a 58-year old woman, vegan, post-menopause and I am a recovering alcoholic. I don’t understand why I feel weak in the legs, have difficulty speaking sometimes and a tingling or loss of feeling in my feet and hands. Please can you look at my diet analysis to see if there are problems with my diet.” Diagnosis:

©2002 Learning Zone Express 17 Vitamin C  Food Sources: Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes.  Function in the Body: Helps body fight infection (antioxidant, immune function) Helps maintain healthy bones, teeth, and blood vessels, Helps heal wounds (collagen formation)

©2002 Learning Zone Express 18 Vitamin A  Food Sources: Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, liver, milk, cheese, and eggs.  Function in the Body: Aids in night vision. Protein synthesis & cell differentiation Reproduction antioxidant.

©2002 Learning Zone Express 19 Vitamin D  Food Sources: Vitamin D fortified milk, egg yolk, salmon, and liver. Nonfood Source: the sun.  Function in the Body: Plays a role in building strong bones and teeth. Helps the body use calcium and phosphorus. others

©2002 Learning Zone Express 20 Vitamin E  Food Sources: Whole-grain breads and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.  Function in the Body: antioxidant Helps form red blood cells, muscles, and other tissues.

©2002 Learning Zone Express 21 Vitamin K  Food Sources: Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage.  Function in the Body: Helps blood to clot.

To the computer lab  Summarize article on osteoporosis  Print or save a copy of viral illness handouts (focus on vector borne illnesses) ©2002 Learning Zone Express 22