Nutrition 7-9

Vitamin E food examples

(Risk of deficiency- Premature infants [born before vitamin e is transferred], those who cannot absorb fats because of disease, and blood disorders) Almonds, sunflower seeds, peanut butter, avocado, wheat germ, mango, shrimp AND Fats & Oils (Corn oil, canola oil, mayonnaise, olive oil, peanut oil)

What is a Drink ? Size? Amount?

-12 oz beer -5oz wine -1 1/2 oz (80-proof distilled spirits) -12 oz wine/malt/spirit-based cooler -3 oz sherry/port -9.75 oz malt liquor

Caffeinated Beverages Consumption

-A group of chemicals called xanthines -in U.S, most caffeine is consumed in coffee (but teas), carbonated drinks, energy drinks -daily consumption becomes a habit (caffeine dependence syndrome 3 out of 4 of these ->: headache/fatigue, unsuccessful attempts to cut back, tolerance to caffeine), consume despite harm -medical conditions should avoid or consume in moderation (pregnant women advise 150 mg/day or LESS) -healthy person/1-2 cups a day does NO HARM -people sensitive to caffeine experience headaches, nervousness, insomnia -if you quit, do it GRADUALLY Coffee: -contains antioxidants/reduce inflammation -potential health benefits (lower type 2 diabetes/reduce cardiovascular/stroke/reduce alcohol-related cirrhosis/liver cancer) -May INCREASE blood pressure Tea: -leaves are rich in phytochemicals, antioxidants, caffeine -health benefits (decrease cardiovascular, cancer, neurodegenerative diseases) -dose-dependent Caffeinated: -contains minerals- potassium, magnesium, phosphorus, calcium -contains fats/proteins -contains antioxidants, phytochemicals, caffeine -may benefit cardiovascular health -serving sizes for drinks [1950 (6.5 oz), 1960 (12oz), 1990 (20oz), 2000 (32&64oz)

Antioxidant Nutrient (Selenium)

-A trace of mineral found in the soil -Functions as part of the antioxidant enzyme system that defends the body from free radical formation

Nutrients for Healthy Bones (Magnesium)

-Acts in all cells of muscle, liver, heart, and other soft tissues -helps relax muscles after contraction -bone magnesium is a reservoir -Deficiency not likely but can occur in certain conditions -Adults DRI (RDA) 310-420mg

Water Consumption (chapter 9)

-Adults consume/excrete 1 1/2 to 3 quarts of water p/day -most water consumed is from juice, milk, soft drinks, other (including tap water) -food add water to diet -adults advices to consume 1-1.5 of water per/calorie -Hard vs. soft water based on THREE minerals (calcium, magnesium, sodium) -Hard water: high concentration of minerals (calcium/magnesium) (better alternative ) -Soft water: high sodium concentration (excess sodium adds mineral to already sodium-laden diet) (potential toxic substance through lead from Pipe -for example) -water taken from earth contains different levels of bacteria, microorganisms, heavy metals (lead) -Environmental protections Agency (EPA) is responsible for monitoring municipal water supplies (but impossible when lead comes from faucet) -1986- lead containing plumbing banned -Potential water threat: parasite called CRYPTOSPORIDIUM -Bottles water : not purer than tap water -25-40% come from same water supplies -bottled water may not contain adequate amounts of fluoride -increase nonrenewable resources/costs of bottle water are 250-10,000 higher than tap

Juice Consumption

-Always choose 100% fruit/vegetable juices -read labels/not all beneficial -Avoid "Juice drink/fruit-flavored/Juice blend" (not real juice/added sugars) Benefits -Cranberry (prevent urinary tract infection/heart disease/cancer) -citrus juices rich in flavonoids (prevent cancer) -tomato juice/products (rich in lycopene/prevent prostate cancer/cardiovascular disease)

Nutrients for Healthy Bones (Vitamin D)

-Assists the absorption of dietary calcium -Helps make calcium and phosphorus available in the blood so minerals can deposit into bone -Acts much like a hormone, exerting influence on other organs like kidneys & intestines -The body can synthesize vitamin D with sunlight (regardless of consumption) -The liver makes a vitamin D precursor (with the sun's ultraviolet rays, it becomes an active form of vitamin D) -Vitamin D: the sunshine vitamin Needs are met through diet/sun exposure (5-15min will meet needs) Deficiency -living in northern climate -home-body elderly people -Diseases in children CALLED -Rickets -Diseases in adults CALLED-osteomalacia -Adults DRI (RDA) 5-15 yg (18-70 years/15 yg/day) (70+/20 yg/day)

Nutrients for Healthy Bones Facts

-Bones are made up of a matrix of living tissue based on collagen, into which the crystals of bone minerals are deposited -calcium and phosphorus are the principle bone minerals in the matrix -bones undergo remodeling throughout life, but peak bone mass is reached at age 30 (after that, bone loss outpaces bone deposition).

Nutrients for Healthy Bones (Calcium)

-Bones store 99% of body's calcium (2 roles: supports/protects soft tissues & provides calcium to body's fluids) -essential for nerve impulses, muscle contraction, heartbeat, maintenance of blood pressure, and blood clotting -Serves as a cofactor ( a mineral element that (like a coenzyme) works with enzyme to facilitate a chemical reactions) for several enzymes -Needed to support growth of teeth/bones -Deficiency during growing years will contribute to osteoporosis (adult bone loss/porous bones) -high fiber intake can diminish calcium absorption -Adults DRI (RDA) (19-50/1000mg) (51+/1,200mg)

Nutrients for Energy Metabolism (Pantothenic acid & biotin)

-Both are B vitamins needed to synthesize coenzymes that are active in many body system -biotin is required for cell growth, synthesis of DNA, and maintenance of blood glucose levels -Both are widespread in foods, so people who eat a varied diet do not risk deficiency -Adults DRI (AI) (Biotin: 30 yg) (pantothenic acid: 5 mg)

Nutrients for Healthy Blood (Folate- or folic acid/folacin)

-Coenzyme with many functions in the body -important in the synthesis of DNA and the formation of red blood cells -Deficiency makes red blood cells misshapen and unable to carry sufficient oxygen (causing anemia: blood unable to deliver oxygen to cells) -Adults DRI (RDA) 400 yg

Iron Contamination/Toxicity

-Contamination: Iron obtained from cookware/soil can increase intake significantly -Toxicity: large amounts of iron -Iron overload definition: a condition in which the body absorbs excessive amounts of iron (tissue damage occurs then) (current research is investigating the link between excess iron stores and chronic conditions)

Alcohol Consumption/Effects

-Define: A clear, colorless volatile liquid/ingested form of ethyl/ethanol alcohol (etOH) -A sedative/central nervous system depressant -supplies energy (7 calories/gram) -Non-nutrient/not stored in bod -alcohol absorbed through mouth/esophagus/stomach/(primary absorp.) > upper-small intestine/through portal vein/to liver -Alcohol dehydrogenase: a liver enzyme that mediates the metabolism of alcohol -Acetaldehyde: a substance to which drinking alcohol (ethanol) is metabolized -Affect central nervous system -small amounts can slow reaction -termed in anesthetic because brain put to sleep (order: cortex, emotion governing centers, centers govern muscular control, deep centers control respiration heartbeat) -Most sensitive: judgment/reasoning motor & speech area/Next sensitive: voluntary muscles control emotion governing centers -sensory area/lastly-respiration & heart action) -Risk: night blindness, breast cancer, high blood pressure (hypertension), pancreatitis, gastrointestinal, brain damage, decrease sex hormone, anemia -Alters sex hormone -Urine: blocks antidiuretic hormone ADH, leading to water loss/dehydration -BAL: alcohol in bloodstream -depression of protein synthesis in cells -stomach cells become inflames/ulcer formation/intestinal cells fail to absorb vitamins/liver cells lose efficiency in activating vitamin D & bile movement altered/lower red blood cell formation due to acetaldehyde interfering with metabolism -Food slows absorption -Dietary fats delay emptying time of the stomach -Gender: Men/women absorb/metabolize alcohol diff./ women absorb 30% more into bloodstream/women more susceptible to liver disease, heart, muscle, brain damage -native americans consume MORE (liver damage risk) -Women: lower metabolize rate because body composition (less water in body/muscles) enzymes (alcohol dehydrogenase up 40% less active), Hormones (change estrogen levels/increase breast cancer) -Wine: benefit- increase levels of high-density lipoprotein HDL cholesterol/inhibits blood clots forming/reduce heart attack -Drugs- Liver effects -liver damage: (fatty liver- develop within few days of heavy drinking/reduce ability to remove cholesterol)/(alcohol hepatitis-jaundice, low grade fever, dark urine, inflammation/injury to liver), Cirrhosis (scarring liver, liver cells are destroyed and become infiltrated with fibrous tissues) -Fetal alcohol syndrome (FAS): passed through placenta/baby metabolize alcohol slower than mother

Water, minerals, and fluid balance (Hypertension)

-Define: Sustains high blood pressure (hyper= too much, tension=pressure) Dietary Guidelines fo Americans recommend consuming little sodium/salt and staying below 2300 mg p/day -the more processed/ the more sodium the food has -75% of salt in U.S diet has been added by food processors -salt shakers add only 15% of the total salt consumed daily -Many WHOLE FOODS are low in sodium/& high potassium

Nutrients for Healthy Blood

-Folate and Vitamin B12 assist with formation of new blood cells -Vitamin B6, zinc, copper, and iron are associated with hemoglobin (oxygen compound) -Vitamin K is needed for blood clotting

Water, minerals, and fluid balance (Sodium)

-Found naturally in many foods, -component of sodium chloride (table salt)/food seasoning -high salted foods contribute to high blood pressure (hypertension) in those who are genetically susceptible -Adults DRI (AI) (19-50: 1500 mg) (51-70: 1300 mg) (71+ :1200 mg)

Nutrients for Healthy Blood (Vitamin B6)

-Functions as a coenzyme -helps make hemoglobin for red blood cells -plays a role in protein metabolism (proportional to protein intake) -Deficiency causes weakness, irritability, insomnia -Adults DRI (RDA) 1.3 mg

Nutrients for Healthy Blood (Zinc)

-Highest in foods of high protein content -Excess zinc supplementation should be avoided -Zinc Deficiency (night blindness, hair loss, poor appetite, susceptible to infection, poor wound healing, decrease taste/smell, poor growth in children -Adults DRI (RDA) 8-11 mg

Water, minerals, and fluid balance (electrolytes)

-Maintaining electrolytes is vital to life so that cells can do their work (nerve communication, heartbeat, muscle contraction) -electrolytes are lost in sweat, blood, urine (fluid losses must be replaced to prevent dehydration/heat stroke)

Nutrients for Healthy Blood (Copper)

-Mineral involved in a variety of metabolic and physiologic processes (making red blood cells, manufacturing collagen, healing wounds maintaing sheaths around nerves).

Vitamin-Mineral Supplement

-Most should get needed nutrients from food (except some groups) -price does NOT indicate quality -seek supplements containing no more than 100-150% of recommended daily value The SYMBOL "Dietary supplement USP verified" means: -no harmful contamination -will break/release ingredient in the body -made in good facility -contains ingredients actually declared on label Supplements benefit : -very-low calorie intake -medication interfering with appetite/absorption of nutrients -strict vegetarians -women (pregnant, breastfeeding, excessive period) -childbearing years who do not consume enough folate -lactose intolerant/no dairy -elderly (difficult diet/chewing/reduce absorption) -recovering from surgery/burns -heart disease -chronic diseases/digestive tract -Alcohol/drug addiction www.USPVerified.org

Nutrients for Energy Metabolism (Niacin)

-One of B vitamins -part of coenzyme; vital to obtaining energy -Pellagra- the deficiency disease -can be made from amino acid tryptophan in the body (60 milligrams of tryptophan yield 1 milligram of niacin/the DRI for niacin is expressed in Niacin equivalents (NE)) -Adults DRI (RDA) (Men 16mg NE/day) (Women 14mg NE/day)

Nutrients for Energy Metabolism (Riboflavin)

-One of the B vitamins -Acts as a coenzyme in energy-releasing reactions in the body -Helps prepare fatty acids and amino acids for breakdown -Deficiencies of the vitamin (rare) are characterized by severe skin problems, including painful cracks at the corner of the mouth, red-swollen tongue, and tear/or bloodshot eyes -Adults DRI (RDA) (Men 1.3 mg/day) (Women 1.1 mg/day

Nutrients for Energy Metabolism (Thiamin)

-One of the B vitamins -Acts primarily as a coenzyme in reactions that release energy from carbohydrates -Plays a crucial role in processes involving nerves -Beriberi: The thiamin deficiency disease, characterized by irregular heartbeat, paralysis, and extreme wasting of muscle tissue -Adults DRI (RDA) 1.1-1.2mg

Nutrients for Healthy Bones (Fluoride)

-Only a trace amount is found in the body, but its continuous presence is desirable (protects teeth from decay & makes bones of older individuals more resistant to bone loss (osteoporosis) -drinking water is the usual supply of fluoride and is an effective means to prevent dental cavities -alternatives (fluoride : toothpaste, treatments for teeth, tablets/drops) -in some communities, the natural fluoride concentration may be high

Nutrients for Energy Metabolism (Iodine)

-Part of thyroid hormone, which regulates body temperature, metabolic rate, reproduction, and growth -Controls the rate at which cells use oxygen and energy -present in soil in coastal areas of the country -iodized salt was introduced to prevent deficiency diseases (disease: Goiter in the U.S indicated the importance of continued use of iodized salt) -1/2 teaspoon of salt meets the daily requirement -the concentration in food reflects amount in the soil where plants are grown/animals are raised Disease- -Goiter: enlargement of thyroid gland caused by iodine deficiency -Cretinism: severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy

Phytonutrients in foods

-Phytochemical: physiologically active compounds found in plants that are not essential nutrients but help promote health/reduce risk of disease (in many foods) ^^^^ -antioxidant properties: protect against harmful cell damage -anticancer properties: prevent cancer -anti-estrogen properties: blocking action of estrogen/lowering risk of some cancers -may influence blood pressure/clotting -may protect against other disease (heart/ eye disease & osteoporosis) (cauliflower, broccoli, brussel sprouts contain nutrients and protect against cancer) -supplements are less effective than phytochemical in whole foods

Nutrients for Energy Metabolism (Sulfur)

-Present in some amino acids and all proteins -No recommended intake -No known deficiencies unless the person is protein deficient

Nutrients for Healthy Blood (Vitamin K)

-Role in blood-clotting system of the body -works with Vitamin D to help regulate calcium levels in the blood -obtained in diet and intestinal bacteria (making deficiencies rare) -Newborn's are susceptible to Vitamin K deficiency (a baby's digestive tract is free of bacteria until birth) -Adults DRI (RDA) 90-120 yg

Iron Function (Healthy blood)

-The body's oxygen carrier -bound into the protein hemoglobin (oxygen carrying protein of the blood, found in red blood cells) in red blood cells -Helps transport oxygen from lungs into tissues and releases energy from fuels to do the cell's work -When low: anemia occurs (a reduction of number/size of red blood cells and loss of color) -Symptoms of anemia: fatigue, weakness, apathy, headaches, sensitivity to cold, paleness -Deficiency caused by malnutrition & blood loss -Toddlers, adolescent girls, and women of childbearing age are more at risk -Women are greater at risk because of limited storage, eat less than men, & menstruation causes iron loss -Adults DRI (RDA) 8-18 mg

Purpose of beverages

-Thirst -provide recreation -provide medicinal value -possess cultural/ religious significance

Water, minerals, and fluid balance (Chloride)

-This negative ion accompanies sodium in fluids/outside the cells -crosses membranes freely and can be found inside cells -helps maintain acid-base balance -all dietary chloride comes from salt/sodium chloride

Nutrients for Healthy Bones (Vitamin K)

-Works in conjunction with vitamin D to synthesize a bone protein that regulates calcium levels in the blood

Nutrients for Healthy Bones ( Phosphorus )

-combined with calcium to form calcium phosphate (gives rigidity to bones/teeth) -part of DNA/RNA (necessary for all growth/genetic code) -Plays major role in energy production as a component of enzymes and B vitamins -Transports nutrients -found in all foods/easy to meet requirement intake -High intake can interfere with calcium absorption -Adults DRI (RDA) 700mg

Water, minerals, and fluid balance (Potassium)

-critical in maintaining heartbeat (sudden deaths occur due to fasting, severe diarrhea/vomiting- thought to be due to heart failure for lack of potassium) -the principal positively charged ion inside body cells, potassium plays a major role in maintaining water balance and cell integrity -potassium deficiency is dangerous -DIETARY deficiency of potassium is unlikely BUT can happen with high sodium/processed diets/no fruit & veg -potassium can be lost in dehydration -Diuretics (medication causing increased water excretion through urine) is taken to increase water loss/also cause loss of potassium -The relationship between potassium and sodium in maintaining blood pressure is NOT CLEAR -increasing potassium in diet can promote sodium excretion and may lower blood pressure -A lifelong intake of low-sodium and high-potassium foods PREVENTS hypertension -Adults DRI (AI) 4700 mg

Diet & Blood pressure (Hypertension)

-hypertension is called a SILENT KILLER because it cannot be felt and goes undetected for years -Diagnosis requires two elevated readings Reduce by: -prevent by losing weight, lowering sodium intake, decreasing alcohol, exercising -DASH diet eating plan is effective in reducing blood pressure (high fruits, vegetables, legumes, whole grains, low-fat dairy products/diet is lower in fat, saturated fat, cholesterol) - will help stop hypertension -keep sodium intake to 2,300 mg or less -Don't smoke

Medicinal Herbs

-in U.S plant medicines are sold as dietary supplements because natural (herbal) do not qualify for drug research/development -herbals have diluted compounds and milder actions than most drugs -80% of the world rely on herbal medicine/increasing consumer rates -NATURAL does not indicate safe -No oversight/regulations for marketing of herbal supplements -seek valid information through (National center for complementary and alternative medicine NCCAM) nccam.nih.gov/health/herbsataglance.htm -1994, congress passed Dietary Supplement health education act (DSHEA) with restricted FDA's authority over supplements (as long as it does not affect a disease) -Product cannot state (Prevent, treat, diagnose, mitigate, cure) -supplements are safe UNTIL FDA confirms adverse reactions -Must be labeled "not evaluated by FDA" -not obligated to meet any standards of effectiveness/safety -FDA can require good manufacturing practices/sanitation, but not its purity Guidelines for choosing herbal medicine ^): -seek unbiased scientific sources -inform physician if taking prescribed medications -do not exceed recommended doses/or use prolonged period -call physician/FDA if adverse effects

Nutrients for Healthy Blood (Vitamin B12)

-maintains the sheaths that surround/protect nerve fibers -works closely with folate to manufacture red blood cells -Deficiency can prevent folate from building healthy red blood cells (resulting in anemia) -Treatment with folate will cure anemia, but will mask Vitamin B12 deficiency -Deficiency unlikely for those who eat animal-based foods -Those at risk: vegetarians, genetic defect preventing body to make a compound known as intrinsic factor -elderly who develop atrophic gastritis --Adults DRI (RDA) 2.4 yg

Nutrients for Energy Metabolism (Chromium)

-mineral works closely with the hormone insulin to help cells take up glucose and break it down for energy -good food sources include dark chocolate, nuts, mushrooms, asparagus, and whole grains

Water, minerals, and fluid balance FACTS

-water is indispensable for life/essential for health -nutrient most needed by the body -a combination of hydrogen and oxygen atoms -makes up part of every cell, tissue, and organ in the body -accounts for 60% of the body weight -water performs many tasks vital to life Function -Transports nutrients throughout body -carries waste from blood and body tissues -moistens eyes, mouth, nose -hydrates skin -ensures adequate blood volume -forms main component of body fluids -participates in many chemical reactions -helps maintain normal body temperature -acts as a lubricant around joints -serves as a shock absorber inside the spinal cord and in the amniotic sac surrounding a fetus

Fat-Soluble Vitamin Facts

1. Absorbed from the digestive tract with the aid of fats in the diet and bile produced by the liver. 2. Transported by protein carriers in the bloodstream 3. Stored in the liver and body fat (Daily consumptions not needed)

Antioxidant Nutrient (VITAMIN C)

1. Blocks free radical formation and along with vitamin E, may reduce heart disease/cancer 2. A powerful scavenger of air pollutants 3. Required for production and maintenance of collagen 4. Boosts the body's ability to fight infections 5. Potential role as chronic-disease fighter stems from its workings as ANTIOXIDANT 6. Role in preventing common cold 7. Widespread in food supply, but deficiencies occur (children/elders) -Adults DRI (RDA) 75-90 mg

What are the 7 Major-Minerals?

1. Calcium 2. Phosphorus 3. Magnesium 4. Sodium 5. Chloride 6. Potassium 7. Sulfur

Coenzymes

1. Define: Enzyme helpers- small molecules that interact with enzymes and enable them to do their work. 2. Water-soluble vitamins are fragile and act as coenzymes (can be destroyed during food storage/processing)

Minerals Facts

1. Do not contribute calories 2. Diverse functions in the body and work with enzymes to facilitate chemical reactions 3. Required in very small amounts 4. Inorganic compounds occurring naturally in the earth's crust 5. contribute to the building of body structures

Two forms of Iron?

1. Heme-Iron: bound into iron-carrying proteins like hemoglobin (found in meat, fish, poultry, and it is MORE reliably absorbed) 2. Non-heme iron: Found in plant and animal foods (NOT reliably absorbed) -Enhances iron absorption: Heme iron & Vitamin C -Interferes with absorption: Foods with phytic acids (some fruits, vegetables, whole grains), Tannins (black tea, coffee, chocolate, red wine), fiber (resulting in increased transit time of foods through intestine)

What are the 9 Trace Minerals?

1. Iodine 2. Iron 3. Zinc 4. Copper 5. Fluoride 6. Selenium 7. Chromium 8. Molybdenum 9. Manganese

Antioxidant Nutrient (VITAMIN E)

1. Known as a vitamin in search of a disease 2. Widespread in food supply, deficiencies are rare 3. Key role as an antioxidant (protects membranes of the lungs, heart, brain, organs against pollutants and environmental hazards) -Adults DRI (RDA) 15mg

What are the two classifications of MINERALS

1. Major minerals (occur in large quantities in the body and are needed daily/in large amounts) 2. Trace minerals (occur in minute quantities and and are needed daily/in smaller amounts)

Calcium appears in which 3 classes of foods?

1. Milk/products (most calcium/contain both vitamin D/lactose which enhance calcium absorption and promote bone health) 2. Green vegetables (& some other foods may contain BINDERS which can decrease calcium absorption) 3. A few fish and shellfish

Vitamin Facts

1. Organic (related to carbon compounds) 2. Do NOT supply calories 3. Essential to helping the body make use of the calories consumed via foods.

Antioxidant Nutrient (VITAMIN A)

1. Precursor: Beta- Carotene (a member of the carotenoid family) is a orange pigment found in plants that is converted into Vitamin A (inside the body) -Carotenoids posses antioxidant properties -May help prevent age-related macular degeneration and lower risk of cataracts -Adults DRI (RDA) 700-900 yg RAE

Antioxidant Nutrients Facts

1. Some chemical reactions in the body involve the use of oxygen 2. These reactions create toxic compounds called FREE RADICALS (sunlight, smoking, pollution, DNA, etc.) 3. Free Radicals contribute to cell damage and the development of chronic disease such as cancer/heart disease.

Antioxidant Nutrient Define

1. The body's defense against free radical damage 2. Nutrients include Vitamin C, Vitamin E, Carotenoids (beta-Carotene), and Selenium (found in enzyme that helps fight free radicals)

Antioxidant Nutrient (VITAMIN A) Facts

1. The most versatile vitamin (play roles in important body processes) 2. Best known function; vision 3. Helps maintain healthy epithelial tissue 4. Can store up to a year's supply/90% in the liver 5. Deficiency symptoms appear after stores are depleted (consequences; blindness & prone to infection)

What are the 9 Water-Soluble Vitamins?

1. Thiamin 2. Riboflavin 3. Niacin 4. Vitami b6 5. Folate 6. Vitamin b12 7. Pantothenic acid 8. Biotin 9. Vitamin C

What are the 4 Fat-Soluble Vitamins?

1. Vitamin A 2. Vitamin D 3. Vitamin E 4. Vitamin K

Fluoridation in the US facts...

75%- or more of the population using public water in these state is suing fluoridated water (nevada, new mexico, colorado, north/south dakota, minnesota, iowa, missouri, wisconsin, illinois, michigan, alabama, georgia, tennesse, kentucky, south carolina, indiana, ohio, south/north carolina, virginia, maryland, delaware, connecticut, maine) 50%-74%- of the population is using fluoridated water (washington, arizona, texas, oklahoma, kansas, nebraska, florida, west virginia, ppnyslvania, new york, vermont, massachusetts) <49%- of the population is using fluoridated water (new hampshire, new jersey, louisiana, arkansas, mississippi, california, oregon, idaho, montana, wyoming, utah)

Rickets

A disease that occurs in children as a result of vitamin D deficiency. Characterized by abnormal growth of bone (leading to bowed legs and an outward-bowed chest)

Vitamin definition

A potent, indispensable compound that performs various bodily functions that promote growth and reproduction and maintain health

Antioxidant Definition

A substance (vitamin) "anti-oxygen" that helps prevent damage to the body from chemical reactions that involve oxygen

Nutrients for Healthy Bones (Calcium intake recommendations)

Age (calcium needed per day) 1-3 500mg 4-8 800mg 9-18 1,300mg 19-50 1,000mg 51+ 1,200mg

Magnesium Food Examples

Almonds, cashews, raisin bran, peanuts, spinach, tofu, black beans, oysters, potato, soy milk, avocado, black-eyed pease, yogurt, brown rice, lima beans, dried figs, fat-free milk, chicken, sunflower seeds, hamburger, pork, milk chocolate

Phosphorus Food Examples

American cheese, cottage cheese, yogurt, salmon, pork, fat-free milk, sirloin steak, sunflower seeds, turkey, peanuts, hamburger, shredded wheat, navy beans, tuna, potato, peanut butter, corn, cola, broccoli, wheat bread, diet cola

Vitamin B6 Food Examples

Baked potato, banana, salmon, chicken breast, pork chop, cantaloupe, tuna, ground beef, spinach, watermelon, soybeans, fat-free milk

Vitamin A Food Examples

Beef liver, carrot, sweet potato, spinach, cantaloupe, butternut squash, turnip greens. fortified milk, egg, mango, lettuce, apricot, broccoli, watermelon, tomato -(No toxicity risk for Beta-Carotene/Yes toxicity for Vitamin A supplements) -Main sources are bright colored hues of green, yellow, orange, and red -Measured in RAE (retinol activity equivalents)

Folate Food Examples

Black-eyed peas, lentils, asparagus, spinach, broccoli, oatmeal, fortified cereal, turnip greens, lettuce, peanuts, kidney beans, lima beans, cantaloupe, sunflower seeds, orange, cauliflower, tofu, fat-free milk, wheat bread, strawberries, sirloin steak -(Crucial role in healthy pregnancy: reduces risk of bearing a baby with birth defect called NEURAL TUBE DEFECT (spina bifida) -FDA mandated enriched grain products to be fortified with folic acid to improve intakes in US population

Vitamin B12 Food Examples

Chicken liver, sardines, tuna, ground beef, cottage cheese, plain nonfat yogurt, shrimp, haddock, fat-free milk, egg, cheddar cheese, chicken breast

Define fluorosis

Discoloration of the teeth from ingestion of too much fluoride during tooth development

Nutrition & Cancer Prevention page 119

Genetic/related risk factors- 14% Environmental risk factors- 9% Lifestyle risk factors- 77% -be lean/without becoming underweight -be physically active for (30min a day) -eat more vegetables, fruits, whole grains, legumes (beans) -limit alcohol consumption (MEN- 2 drinks p/day) (Women 1 drink p/day) -whole foods are better than supplements against cancer -Avoid tobacco -limit red meats (beef, pork, lamp) AVOID processed meats (bologna, cold cuts)

Nutrients for Energy Metabolism (Minerals)

Iron, Zinc, Iodine, Chromium, Sulfur

Vitamin K Food Examples

Kale, Brussel sprouts, spinach, turnip greens, broccoli, cabbage, cauliflower, asparagus, lettuce, chickpeas, soybean, egg, canola oil, strawberries, whole milk

Nutrients for Healthy Bones (Reason for bone loss)

Loss of bone density -poor calcium intake -fluoride/or vitamin D deficiency -Heredity -Abnormal hormone levels -Alcohol consumption -Prescription medicines/drugs -Lack of exercise/& weight-bearing exercise

Nutrients for Healthy Blood (Vitamin B & Heart Disease)

Low Intake of folate, vitamin B12, and vitamin B6 are linked to -Heart attack -Stroke -Increase levels of homocysteine in blood -blood clot formation -damage to arterial walls -homocysteine may be toxic to the brain

Riboflavin Food Examples

Low-fat yogurt, fat-free milk, almonds, fortified cereal, pork, ricotta cheese, sirloin steak, beet greens, eggs spinach, beef, cheddar cheese, turkey, asparagus, strawberries, wheat bread

Calcium-fortified foods (those unable to consume milk products)

Milk allergy: common food allergy caused by the protein in raw milk Lactose intolerance: inherited or acquired inability to digest lactose as a result of a failure to produce the enzyme lactase

Pellagra

Niacin deficiency characterized by diarrhea, inflammation of the skin, mental disorders, and death (severe cases)

Diet & Blood Pressure (Risk)

Obesity, family history, race, age, excess alcohol, sedentary lifestyle

Vitamin C food examples

Papaya, cantaloupe, orange, kiwi, grapefruit juice, green pepper, mango, broccoli, strawberries, potato, cabbage, tomato, raspberries, spinach, asparagus

Thiamin Food Examples

Pork chop, sunflower seeds, fortified cereal, salon, watermelon, green peas, potato, pasta, black beans, peanuts, black-eyed peas, oatmeal, sirloin steak, orange, wheat bread, fat-free milk

Potassium Food Examples

Potato, yogurt, orange juice, lima beans, banana, spinach, fat-free milk, pinto beans, kidney beans, salmon, bok choy, pork, hamburger, tomato, raisins, raisin bran, chicken, carrots, broccoli, cantaloupe

Nutrients for Healthy Bones (Vitamin D FOOD EXAMPLES)

Salmon, shrimp, fat-free milk, cod liver oil, egg, margarine, fortified cereals

Caffeinated Beverages Consumption x2

Soft drinks: -sweetened with high-fructose corn syrup/empty-calorie intake in the U.S/replacement of nutrient-dense foods/artificial sweetener -health issues (increase energy, weight, lower consumption of nutrients, lower intake of milk/fruit/juices, type 2 diabetes, osteoporosis, cavities, blood pressure) -no health benefits with soft drink consumption Energy drinks: -nonalcoholic/energy enhancing ingredients -primary SUGAR & Caffeine -don't live up to claims made -not regulated by FDA -not suitable for children/caffeine sensitive individuals -mixing with alcohol will cause heart arrhythmias -don't use before/during exercise -counter for fluid replacement -stimulant ingredient combination is unsafe -use with CAUTION Sports: -formulated to replace fluids/electrolytes (minerals) lost through sweat/providing energy to muscles -Look for ? (6% carb: glucose, sucrose, fructose/sodium/no carbonation/no caffeine) Enhanced Waters: -Not healthier/containing sugar -only ingredient body may use in "vitamin water" is SUGAR -water-soluble vitamins taken in excess will flush out -fat-soluble vitamins will not be absorbed without fat -some ingredients do not pose health benefits -vitamin/mineral supplement is better alternative in this case

Nutrients for Energy Metabolism (Vitamins)

Thiamin, Riboflavin, Niacin, Folate, Vitamin B12, Vitamin B6, Pantothenic acid, biotin

Niacin food examples

Tuna, chicken breast, halibut, ground beef, turkey, peanut butter, fortified cereal, potato, sirloin steak, flounder/sole, cantaloupe, brown rice, wheat bread, asparagus, broccoli, peach

Scurvy

Vitamin C deficiency disease characterized by bleeding gums, tooth loss, and death (in severe cases)

Two Classifications of Vitamins

Water-Soluble Vitamins & Fat-Soluble Vitamins

Calcium Food Examples

Yogurt, swiss cheese, orange juice, american cheese, sardines, fat-free milk, cheddar cheese, parmesan cheese, rice drink (calcium fortified), shrimp, pizza, frozen yogurt, soy milk (calcium fortified), cereal/snack bars (calcium fortified), turnip greens, cream soup, salmon, kale, collard greens, instant oatmeal, bok choy, cottage cheese, pudding- chocolate, tofu, almonds, waffle, broccoli, ice cream, corn tortilla, dried beans ...

Iron Food Examples

clams, cream of wheat, enriched cereal, spinach, beef, sirloin steak, potato, shrimp, sardines, hamburger, navy beans, lima beans, prune juice, black-eyed peas, Swiss chard, kidney beans, oatmeal, tofu, tuna, dried figs, green pease, white bread, apricot, raisins, broccoli, some fruit (Best: red meat, liver, poultry, fish, oysters, clams)

Define Binders

in foods, chemical compounds that can combine with nutrients (especially minerals) to form complexes the body cannot absorb (example Phytic acid & Oxalic acid) Phytic acid: renders the calcium, iron, zinc, and magnesium in certain foods less available than they might be otherwise Oxalic acid: also binds calcium and iron