Nutrition
I. Foodstuffs in general
A. These are the chemicals that compose food.
B. They include carbohydrates, lipids, proteins, vitamins, minerals, water and carbohydrates.
II. Carbohydrates
A. Functions
1.
Fast energy (4 Kcals/ gram)
2.
Roughage
3.
Forms part of the cells identification protein.
B. Dietary sources
1.
Sweets
2.
Starchy foods
C. Deficiency Disorders
1.
Carbohydrates have protein-sparing action.
2.
Prevent ketosis
D.
Overdose disorders
1.
Weight gain
2.
Dental cavities
III. Lipids
A. Functions
1.
Padding and insulation (protection)
2.
Long term storage of energy (9 kcal/gram)
3.
Form backbone of some hormones.
4.
Store fat soluble vitamins (A, D, E, & K)
B. Dietary sources
1.
Meats, nuts, almost any greasy food.
2.
In general, animal products contain saturated fats and plant products contain unsaturated
fats.
3.
What is the difference between fattening and fatty foods?
C. Deficiency Disorders
1.
Will cause abnormal menstrual cycles.
D. Overdose disorders
1.
Obesity
2.
Cardiovascular disease
3.
Cancer
IV. Protein
A. Functions
1.
50% of the dry weight of most organisms
2.
All enzymes are composed of protein.
3.
Other functions: hormones for regulation, movement proteins, poisons, and gas transport
(hemoglobin).
B. Dietary sources
1.
Meat, poultry, nuts, fish, etc.
2.
Ask about essential amino acids and the big rip-off of amino acid supplements.
3.
Since vegetarians don't eat meat they must be careful to eat the proper combination of
vegetables and fruits to get the essential amino acids.
C. Deficiency disorder
1.
Kwashiokor
E. Overdose disorders
4.
Obesity
V. Minerals
A.
B.
Defn: basic elements, originating in the soil, not made by living systems.
Calcium
1.
Functions – Formation of bones and teeth, blood coagulation, muscle contraction and
synaptic conduction in nerves.
2.
Dietary Sources–Milk, egg yolk, green leafy vegetables, shellfish.
3.
Deficiency disorders – Rickets, muscular spasms, etc.
4.
Megadose Disorders – Kidney stones, calcium deposits, lethargy and depressed nerve
function.
C. Phosphorus
1.
Functions – Part of ATP, DNA and RNA’s, formation of bones and teeth.
2.
Dietary Sources – Dairy products, meat, fish, poultry nuts.
3.
Deficiency disorders – Problems with nerve and muscle function, Rickets, etc.
D. Iron
1.
Functions – Component of hemoglobin, part of cytochromes used in cellular respiration
2.
Dietary Sources – Meat, shellfish, beans, dried fruits, nuts and cereals.
3.
Deficiency disorders – Anemia and lethargy
4.
Megadose disorders – Damage to the liver, heart and/or pancreas, possible link to cancer.
E. Iodine
1.
Functions – Component of thyroxine.
2.
Dietary Sources – Iodized salt, cod-liver oil, seafoods.
3.
Deficiency disorders – Goiter and lethargy
F. Copper
1.
Functions – Necessary for formation of melanin and hemoglobin.
2.
Dietary Sources – Eggs, whole wheat flour, fish, asparagus, beans, and beets.
3.
Deficiency disorders
G. Sodium
1.
Functions – Nerve and muscle function, involved with body’s osmotic regulation.
2.
Dietary Sources – Table salt, celery etc.
3.
Deficiency disorders –Heart, muscle and nerve malfunction.
4.
Overdose disorders – High blood pressure and bloating.
B. Potassium
1.
Functions – Necessary for normal nerve and muscle function.
2.
Dietary Sources – Found in almost any food.
VI. Vitamins
A. Definition- any organic compound, required in small amount, but can’t be synthesized by the
body.
B. Two basic groups
1.
Fat Soluble Vitamins
a.
Can be stored for long periods in the body’s fat and liver (this could lead to
megadose disorders).
b.
Don’t need to be taken everyday.
c.
Excessive amount can be a problem.
d.
Vitamins A, D, E, and K.
2.
Water Soluble Vitamins
a.
Cannot be stored.
b.
Need to be taken daily.
c.
Excessive amount pass out with the urine, but in very large amounts can cause
problems.
d.
B vitamins and vitamin C.
VII. Fat Soluble Vitamins
A. Vitamin A
1.
B.
C.
D.
Functions – Maintains healthy epithelial tissue (skin), necessary for the reformation of
visual purple (rhodopsin) and may have some anticancer benefits (not known).
2.
Dietary Sources
a.
Fish-liver oils, milk carrots and butter.
b.
RDA is 5,000 IU (international units) men and 4,000 IU women
3.
Deficiency disorders of Vitamin A
a.
Night blindness
b.
Dry skin
c.
more respiratory infections
d.
slowed growth
4.
Megadose disorders
a.
10X (50,000 IU) RDA for long periods of time
b.
Blurred vision, fluid accumulation, hydoencephalus, ringing in the ears, dizziness,
vomiting, fatigue, diarrhea, menstrual irregularities, liver and nervous system
damage.
c.
Pregnant women run the risk of birth defects like urinary tract malformations,
hydroencephalitis and bone deformities.
Vitamin D
1.
Functions
a.
Necessary for the absorption and utilization of calcium and phosphorus.
2.
Dietary Sources
a.
fish-liver oils, sunshine, eggs, and fortified milk.
b.
RDA 400 IU
3.
Deficiency disorders
a.
Rickets in children.
b.
Osteomalacia in adults.
4.
Megadose disorders of Vitamin D
a.
single doses of 150,000+ IU is toxic; 2,000 IU daily over time
b.
Calcium deposits, deafness, headaches, fatigue, high cholesterol, and hypertension.
c.
Increases blood Mg levels which could be toxic for kidney patients
Vitamin E
1.
Functions
a.
Antioxidant
b.
Promotes healing of epithelium
c.
People taking vitamin A should take E to help absorption of A
2.
Dietary Sources
a.
RDA 30 IU or 20 TE (active form listing).
b.
Fresh nuts, seed oils, green leafy vegetables.
3.
Deficiency Disorders
a.
In infants they could become anemic and develop edema (swelling)
4.
Megadose Disorders
a.
100-180 IU over 3 years; long term megadosing has unknown effects.
b.
Pulmonary embolism, breast tenderness, hypertension, and slow wound healing.
c.
Interacts with oral anticogulants to produce bleeding; interferes with iron uptake.
Vitamin K
1.
Functions
a.
Necessary for normal blood coagulation.
2.
Dietary Sources
a.
RDA 10-20 mcg child; 70-150 mcg
b.
spinach, cauliflower, brussel sprouts, cabbage, soy beans, cheddar and camembert.
c.
Produced by intestinal bacteria
3.
Deficiency Disorders of Vitamin K
a.
Delayed clotting time.
VIII. Water Soluble Vitamins
Vitamin B1 (Thiamine)
A.
1.
Functions
a.
Part of a coenzyme in the metabolism of carbohydrates.
b.
Required for the synthesis of acetylcholine.
2.
Dietary Sources
a.
RDA is 0.5 mg for every 1,000 calories of energy; atheletes should double amount
b.
Whole grains, eggs, pork and nuts.
3.
Deficiency Disorders
a.
Beriberi - partial paralysis of the smooth and skeletal muscles of the body.
b.
Polyneuritis - decreased sense of touch, stunted growth in children, and reduced
appetite.
B. Vitamin B2 (Riboflavin)
1.
Functions
a.
Component of the coenzyme FAD, which is involved in cellular respiration.
2.
Dietary Sources
a.
Beef, lamb, eggs, whole-grains, peas, nuts and asparagus.
3.
Deficiency Disorders
a.
Dermatitis & intestinal problems
C. Vitamin B3 (Niacin)
1.
Function
a.
Component of the coenzyme NAD,which is involved in cellular respiration.
2.
Dietary Sources
a.
Meat, fish, whole-grains, peas, beans and nuts.
3.
Deficiency Disorder
a.
Pellagra - Dermatitis, Diarrhea, Dementia, and Death.
D. Vitamin B6 (Pyridoxine)
1.
Functions
a.
Component of a coenzyme necessary for amino acid metabolism.
2.
Dietary Sources
a.
tomatoes, yellow corn, whole-grains, spinach, and yogurt.
b.
Bacteria in digestive tract
3.
Deficiency Disorders
a.
Dermatitis, retarded growth and nausea.
E.
Vitamin B12 (cyanocobalamin)
1.
Functions
a.
Coenzyme necessary for RBC formation and entrance of amino acids into the
Kreb’s Cycle.
b.
May help relieve the symptoms of premenstrual syndrome.
2.
Dietary Sources
a.
milk, eggs, cheese and meat
b.
Digestive tract bacteria
3.
Deficiency Disorders
a.
Pernicious anemia and neuropsychiatric abnormalities.
F. Pantothenic Acid
1.
Functions
a.
Part of coenzyme A
2.
Dietary Sources
a.
green leafy vegetables and cereals
b.
Digestive tract bacteria
3.
Deficiency Disorders
No observable human disorders
G.
H.
I.
Folic Acid
1.
Functions
a.
Essential for normal RBC production.
2.
Dietary Sources
a.
green leafy vegetables
b.
Digestive tract bacteria
3.
Deficiency Disorders
a.
Macrocytic anemia
b.
Fetal abnormalities
Biotin
1.
Functions
a.
Necessary for Kreb’s Cycle and the synthesis of fatty acids.
2.
Dietary Sources
a.
yeast and egg yolk.
b.
Digestive tract bacteria
3.
Deficiency Disorders
a.
Depression, muscular pain, fatigue and nausea.
Vitamin C (ascorbic acid)
1.
Functions
a.
Necessary for the formation of collagen
2.
Dietary Sources
a.
Citrus fruits, potatoes, tomatoes
3.
Deficiency Disorders
a.
Scurvy
4.
Megadose Disorders
a.
Increases RDA, Diarrhea, kidney stones, and headaches.