week 5 vitamins minerals antioxidants phytonutrients functional foods

7/26/2019 Week 5 Vitamins Minerals Antioxidants Phytonutrients Functional Foods

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MINERALS AND VITAMINS

ROLES AS FUNCTIONALFOODS


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Overview

What are vitamins?

Categories of vitamins

Functions Food sources

Deficiencies

What are minerals?

Categories of minerals

Antioxidants


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Overview (continued)

Phytonutrients

Functional Foods

Food LabelsActivity


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What are vitamins?

Complex substances that regulate bodyprocesses

Coenzymes (partners) with enzymes inreactions

No calories, thus no energy


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Categories

Fat-soluble

Dissolve in fat

Can be stored

Water-soluble

Dissolve in water

Carried in

bloodstream, notstored

A, D, E, K C and B-complexvitamins

A and D excess can beharmful

E and K usually not

Excess amounts maycause extra work on

kidneys


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Vitamin A (and carotenoids)

Functions:

Normal vision

Protects from

infections Regulates immune

system

Antioxidant

(carotenoids)

Food sources:

Liver

Fish oil

Eggs

Fortified milk orother foods

Red, yellow, orange,

and dark greenveggies(carotenoids)


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Vitamin D (the sunshine vitamin)

Functions:

Promotes absorptionof calcium and

phosphorus Helps deposit those

in bones/teeth

Regulates cell

growth Plays role in

immunity

Sources:

Sunlight (1015mins 2x a week)

Salmon with bones Milk

Orange juice(fortified)

Fortified cereals


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Vitamin E

Functions:

Antioxidant, maylower risk for heart

disease and stroke,some types ofcancers

Protects fatty acids

and vitamin A

Sources:

Vegetable oils

Foods made from oil

(salad dressing,margarine)

Nuts

Seeds

Wheat germ

Green, leafy veggies


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Vitamin K

Functions:

Helps blood clot

Helps body make

some other proteins

Sources:

Body can produce onits own (from

bacteria inintestines)


Some fruits, other

veggies, and nuts


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Thiamin (B1)

Functions:

Helps produceenergy from carbs

Sources:

Whole-grain andenriched grain

products Pork

Liver


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Riboflavin (B2)

Functions:

Produce energy

Changes tryptophan

(amino acid) intoniacin

Sources:

Liver

Yogurt and milk

Enriched grains

Eggs



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Niacin

Functions:

Helps body usesugars/fatty acids

Helps enzymesfunction normally

Produces energy

Sources:

Foods high in proteintypically (poultry,

fish, beef, peanutbutter, legumes)

Enriched andfortified grains


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Pyridoxine (B6)

Functions:

Helps body makenon-essential amino

acids Helps turn

tryptophan intoniacin and serotonin

Help produce bodychemicals (insulin,hemoglobin, etc)

Sources:

Chicken

Fish

Pork

Liver

Whole grains

Nuts

Legumes


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Folate (folic acid)

Functions:

Produces DNA andRNA, making new

body cells Works with vitamin

B12 to formhemoglobin

May protect againstheart disease

Lowers risk of neuraltube defects in

babies

Controls plasmahomocystine levels(related to heartdisease)

Sources: Fortified and

enriched grains andbreakfast cereals

Orange juice

Legumes Green, leafy veggies PeanutsAvacados


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Vitamin B12 (cobalamin)

Functions:

Works with folate tomake RBCs

In many bodychemicals and cells

Helps body use fattyacids/amino acids

Sources:

Animal products

Meat

Fish Poultry

Eggs

Milk, other dairy


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Biotin

Functions:

Produces energy

Helps body use

proteins, carbs, andfats from foods

Sources:

Wide variety offoods

Eggs Liver

Wheat germ

Peanuts

Cottage cheese

Whole grain bread


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Pantothenic Acid

Helps produceenergy

Helps the body use

proteins, fat, andcarbs from food

Sources:

Found in almost allfoods

Meat, poultry, fish Whole grain cereals

Legumes

Milk

Fruits, veggies


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Vitamin C

Functions:

Helps producecollagen (connective

tissue in bones,muscles, etc)

Keeps capillarywalls, blood vessels

firm Helps body absorb

iron and folate

Healthy gums

Heals cuts andwounds

Protects from

infection, boostsimmunity

Antioxidant

Sources

Citrus fruits Other fruits, veggies


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Deficiencies

Rickets (children and vitamin D)

Osteoporosis/osteomalacia (vitamin D)

Scurvy (vitamin C) Night blindness (vitamin A)

Beriberi (thiamin)


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What are minerals?

Regulate body processes

Give structure to things in the body

No calories (energy) Cannot be destroyed by heat


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Categories of minerals

Major minerals

Calcium

Phosphorus

Magnesium Electrolytes (sodium,

chloride, potassium)

Trace minerals

Chromium

Copper

Flouride Iodine

Iron

Manganese

Selenium

Zinc


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Calcium

Bone building

Muscle contraction

Heart rate Nerve function

Helps blood clot


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Phosphorus

Generates energy

Regulate energy metabolism

Component of bones, teeth Part of DNA, RNA (cell growth, repair)

Almost all foods, especially protein-rich

foods, contain phosphorus


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Magnesium

Part of 300 enzymes (regulates bodyfunctions)

Maintains cells in nerves, muscles Component of bones

Best sources are legumes, nuts, and

whole grains


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Electrolytes

Chloride:

Fluid balance

Digestion of food, transmits nerve impulses

Potassium Maintains blood pressure

Nerve impulses and muscle contraction

Sodium Fluid balance

Muscles relax, transmit nerve impulses

Regulates blood pressure


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Electrolytes

Sources:

Salt (sodium chloride)

Fruits, veggies, milk, beans, fish, chicken,nuts (potassium)


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Iron

Part of hemoglobin, carries oxygen

Brain development

Healthy immune system Sources:

Animals (heme) vs. plants (non-heme)

Better absorbed from heme Consume vitamin C with non-heme

Fortified cereals, beans, eggs, etc.


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Antioxidants

Slow or prevent damage to body cells

May improve immune function and

lower risk for infection and cancer Carotenoidsbeta carotene (familiar)

Vitamin C

Vitamin E Found in colorful fruits/veggies and

grains


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Phytonutrients

Phytoplant

Spark body processes that may fight, orreduce risk for some diseases

Fruits/veggies Examples:

Carotenoids

Lutein

Lycopene Flavanols

Prebiotics/probiotics

Soybeans

For more information: see

page 109 in the ADA

Complete Food and

Nutrition Guide


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Functional Foods

Foods that provide benefits beyondbasic nutrition

Phytonutrients Prebiotics/probiotics

Fatty fish/omega 3s

Soy protein Oats (heart-healthy)

Flaxseed


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Food Labels

Must list vitamins A, C, calcium, iron

May list others (potassium, folate,

riboflavin, etc.)


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week 5 vitamins minerals antioxidants phytonutrients functional foods

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