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Minerals/Elements/Ash….A review• Inorganic, provide no energy, essential• Water soluble; stable in air, heat • Common functions
Assist enzymes Body structure (bone)
• Most better absorbed from animal products
Iron• #1 mineral deficiency globally• ~6mg/1000 calories US diet• Common deficiency in young women• Recall it is added to ‘enriched’ grains• Excess is damaging• Best source spinach or meat?
Best Fe source-red meatFactors that increase Fe uptake
– Presence of heme iron (blood)– Acidity (vitamin C rich foods)– Deficiency – Binders in plants limit uptake
Fig. 8-12, p. 301
What mineral excess causes this?
Fluoride excessFluorosis
Healthy amount of Fluoride reduces decay!
p. 292
What mineral deficiency causes this?
Iodineprevents Goiter & Cretinism
Rare mineral deficiency in US;table salt is fortified with Iodine
Osteoporosis• ~1 of 4(8) women (men) in US • disease of aging (exceptions???)• risk in thin, white, older, female,
sedentary, smoker, drinker and poor diet
Calcium Food Sources ~250-300 mg
1 cup milk (cow or soy) 2 C cottage cheese 1 ½ cup ice cream; 1 ½ oz cheese1 C cooked pinto and other beans1 C dark leafy greens1 C fortified OJ (read label) or 40 oranges!Supplement: calcium citrate+vit D for best uptake**UL>2500mg…uncommon to occur w/ diet alone
Vitamin Trivia
• Fat or water soluble• Essential, organic, assist nz’s• Do not provide us energy• Easily destroyed by time, heat, air• Help proteins do their jobs as coenzymes • Some have antioxidant function
-destroy damaging particles in cells-Vit C, E, A (as beta-carotene*) and Selenium (a
mineral)• Some have Upper Limit (UL) for safe intake
• Supplement OD is #1 poisoning cause in young kids
• Too much or too little = health risk• Best Source: fresh whole foods 1st supp 2nd
Fat Soluble Vitamins A, D, E, K
• Stored in the body, excess is toxic• Beta carotene + E act as an antioxidants• We make some of the vits.…but still essential!
Sunshine changes cholesterol into vitamin D**Gut bacteria vitamin KBeta carotene vitamin A (plant, nontoxic! ) (animal)
Water Soluble B-vits, Vit C• Excess excreted, except B12
• Most easily destroyed/inactivated• Niacin (B3) made in body
Tryptophan niacin (EAA) (vit)
• ‘Enrichment’ adds vits + iron to processed grains
• Vit C does not prevent colds : (• Folic Acid supp advised for women trying to get pregnant!
So…how do I get my vit/mins?
1. Canned OK2. Frozen BETTER3. Fresh foods if eaten fresh, especially veggies and fruits BESTSupplement only if, and when needed
Supplement Rules?
1994 Dietary Supplementand Health Education Act established loose rules for labelingaka....DSHEA
Supplement Smarts…agree/disagree?
Supplements… Must be labeled as supplements Can cite ingredients as ‘proprietary blend’Don’t have to list side effects/interactionsCan’t claim to prevent, cure, treat disease
If certain claims made, then must cite‘FDA doesn’t approve, test or regulate mnf/saledoesn’t test safety, purity, quality or
effectivenessprior to sale”.
Supplement Smarts...all are trueSupplements…
Must be labeled as supplements Can cite ingredients as ‘proprietary blend’Don’t have to list side effects/interactionsCan’t claim to prevent, cure, treat disease
If certain claims made, then must cite ‘FDA doesn’t approve, test or regulate
mnf/sale doesn’t test safety, purity, quality or
effectiveness prior to sale”.
‘Claims’ with disclaimers!
Metabolism booster
Memory enhancer
Fat burner
This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
What’s in the bottle?
• Large % of supplements are mislabled for content (ingredient type and/or amount)
• ‘USP is 3rd party audit of product content
• If product passes, logo use allowed• Logo does not guarantee safety or effectiveness of supplement
Vitamins and Mineral Summary You don’t need much
Deficiency or excess illness and/or deathFoods 1st – Supplements 2nd
USP for label content accuracyBest and most safe source is real food!
What do you know? T/F1. Calcium, vitamin A and D can be toxic if
consumed at high doses.2. Peak Bone Mass is achieved by the late teens.3. Vitamin D is not truly essential because we can make it from sunshine. 4. ‘USP’ only guarantees content of a supplement.5. Supplement overdose is unlikely in kids as they have a very high nutrient needs.
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