Classifying Nutrients

• Essential nutrients – nutrients the body either cannot make or cannot make enough of to meet its needs.– These nutrients must be obtained from foods

(ingested in some manner)– Examples:

• Vitamins• Calcium, iron, and other minerals• Some of the amino acids

Vitamins

• Potent, essential, organic compounds• Promote growth and help maintain life and health• Two Types

– Fat soluble—absorbed through intestinal tract with the help of fats. A, D, E, and K vitamins are fat soluble and tend to store in the body. Toxic accumulations may cause cirrhosis-like symptoms.

– Water soluble—dissolve in water. B-complex vitamins and vitamin C are water soluble. These are generally excreted and cause few toxicity problems.

Vitamin A: retinol• Only found intact in animal sources• in its natural form, it is known as retinol• stored in the liver• deficiency = improper growth, exophthalmia• requirement level = 1,000 I.U. • sources: fish oils

Vitamin D3• Vitamin D found as ergocalciferol (D2) and

cholecalciferol (D3)

• both activated in plants/animal skin by UV radiation

Diseases caused by vitamin D deficiency

Osteoporosis and Osteopenia17 varieties of Cancer (including breast, prostate and colon)Heart diseaseHigh blood pressureObesityMetabolic Syndrome and DiabetesAutoimmune diseasesMultiple sclerosisRheumatoid arthritisOsteoarthritisBursitisGoutInfertility and PMSParkinson’s DiseaseDepression and Seasonal Affective DisorderAlzheimer’s DiseaseChronic fatigue syndromeFibromyalgiaChronic PainPeriodontal diseasePsoriasis

Vitamin E good antioxidant deficiency in fish = muscular dystrophy, reduced fertility requirement: 50-100 mg/kg for fish/shrimp sources: alfalfa meal, fish meal, rice bran, wheat middlings,

barley grains

Vitamin K• required for normal blood clotting• dietary sources: alfalfa meal, liver meal

Thiamine (B1)• deficiency: central nervous system failure)

Vitamin B1

Riboflavin B2

Usually found in severe food shortage countries

Weakness Throat swelling/ soreness A swollen tongue Skin cracking Anemia

B2 Deficiency

Antioxidants• Antioxidants

– Often in functional foods– Most common are vitamin C, vitamin E, and beta-carotene.– Free radicals damage or kill healthy cells.– Antioxidants scavenge free radicals, slow their formation, and repair

oxidative stress damage.• Carotenoids

– Lycopene (in tomatoes, papaya, pink grapefruit, and guava) reduces the risk of cancer.

– Lutein (in green leafy vegetables, spinach, broccoli, kale, and brussels sprouts) protects the eyes.

• Vitamin D– Formed when skin is exposed to the sun.– Improves bone strength, helps fight infections, lowers blood pressure.

Symptoms of mild niacin deficiency include:•indigestion•fatigue•canker sores•vomiting•depression

• thick, scaly pigmented rash on skin exposed to sunlight

• swollen mouth and bright red tongue• vomiting and diarrhea• headache• apathy• fatigue• depression• disorientation• memory loss• If not treated, pellagra can lead to death.

Symptoms of severe niacin deficiency include:

Fish Chicken TurkeyPorkLiverPeanut BeefMushroomsGreen peasSunflower seedsAvocado

Sources of Vitamin B3

Age-Related Macular DegenerationDepressionCarpal Tunnel SyndromeRheumatoid ArthritisTardive Dyskinesia

chicken, turkey, tuna, salmon, shrimp, beef liver, milk, cheese, lentils, beans, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ, and whole-grain flour.

Sources of Vitamin B6

1. Megatoblastic Anemia2. Preterm Labor3. Prenatal and Neonatal Birth Defects4. Stress Related Disorders5. Cancer

Vitamin B9 Deficiency

Symptoms of Vitamin B12 Deficiency Include:

•Low Energy / Fatigue•Depression / Anxiety•Muscle pain•Irritability•Hearing and Vision problems•Mood disorders•Memory loss

Studies Have Linked B12 Deficiency to:

•Alzheimer’s / Dementia•Learning Disorders in Children•Autoimmune Disease•Cardiovascular Disease•Cancer

Spina Bifada

Vitamin C Deficiency

• Dry skin.• Splitting hair• Swelling and discoloration of the gums• Spontaneous bleeding from the gums• Nosebleeds• Poor healing of wounds• Problems fighting infections• Bleeding into joints, causing severe joint

pains

Minerals

• Inorganic, indestructible elements that aid the body– Vitamins cannot be absorbed without minerals

• Major minerals are needed in large amounts.– Sodium, calcium, phosphorus, magnesium, potassium,

sulfur, and chloride

• Trace minerals are needed in small amounts.– Iron, zinc, manganese, copper, and iodine– Excesses or deficiencies of trace minerals can cause

serious problems.

Sodium and Calcium

• Sodium– Necessary for regulation of blood and body fluids, transmission

of nerve impulses, heart activity, and certain metabolic functions.

– Recommended consumption less than 1 teaspoon of table salt per day

• Calcium– Plays a vital role in building strong bones and teeth, muscle

contraction, blood clotting, nerve impulse transmission, regulating heartbeat, and fluid balance within cell.

– Most Americans do not consume the recommended amount of 1,000 to 1,200 mg/day.

Potassium

• Muscles need potassium to contract.• The heart muscle needs potassium to beat properly and regulate

blood pressure.

Terri Schiavo

Iron

• The most common nutrient deficiency globally• Women aged 19 to 50 need about 18 mg per day. • Men aged 19 to 50 need about 10 mg.• Iron-deficiency anemia—body cells receive less

oxygen, and carbon dioxide wastes are removed less efficiently.

• Iron toxicity—ingesting too many iron-containing supplements

• Men who consume excess iron have a higher risk of gallstones.

How Can I Eat More Healthfully?

• What Is a Healthful Diet?– A healthful diet should be

• Adequate• Moderate• Balanced• Varied• Nutrient dense

Trends in Per Capita Nutrient Consumption

Dietary Guidelines for Americans, 2010

• MyPlate plan• Balance calories

– Enjoy your food, but eat less.– Avoid oversized portion.

• Foods to increase– Make half your plate fruits and vegetables.– Make at least half your grains whole.– Switch to fat-free or 1% milk.

• Foods to reduce– Compare sodium in foods such as soup, bread, and frozen

meals – choose foods with lower numbers.– Drink water instead of sugary drinks.

MyPlate Plan

How Can I Eat More Healthfully?

• Understand serving sizes• Eat nutrient-dense foods• Reduce empty calorie foods

– Cakes, cookies, pastries, and donuts– Sodas, energy drinks, sports drinks, and fruit

drinks– Cheese– Pizza– Ice Cream

• Physical activity

Serving Size Card

Read the Labels

• % Daily Value (%DV)• Other claims include

– Nutrient content claims– Structure and function claims– Dietary guidance claims– Qualified health claims– Health claims

Reading a Food Label