Vitamins
Vitamins are organic (carbon-based) compounds that must be obtained via diet and
cannot generally be synthesized in sufficient quantity by the organism. Currently, 13
vitamins are recognized including Vitamins A, B1, C, D, B2, E, B12, K1, B5, B7, B6, B3,
and B9. Vitamins are needed in smaller quantities than other essential nutrients (e.g.
essential fatty acids, proteins, carbs) and used to drive various fundamental biochemical
functions such as metabolism and cell and tissue growth. Certain vitamins (e.g. vitamins
E and C) help cells against oxidative/DNA damage otherwise known as antioxidants.
Vitamins also classified as fat- and water-soluble. Fat-soluble vitamins absorbed
primarily through the intestines with the help of fats, whereas water-soluble dissolve
easily in water and excreted from the body via the kidneys (i.e. urine). Particular care
should be taken when ingesting of fat-soluble vitamins as they can readily store and
accumulate in the body and cause hypervitaminosis. Vitamins A, D, E, and K are fatsoluble vitamins.
Commonly known vitamin deficiencies consist of beriberi (thiamin), pellagra (niacin),
scurvy (vitamin C), and rickets (vitamin D).
Dietery Minerals
Similar to vitamins in that they are not-synthesized in the body and needed in small
quantities, dietary minerals are inorganic (non-carbon based) compounds that must be
obtained via diet and drive various biochemical reactions in the body. Unlike vitamins,
minerals can be combined with different molecules (e.g. calcium carbonate, calcium
citrate) to difference minerals compounds. The following minerals are considered
essential:
Mineral
Potassium
Quantity
4700mg
Chlorine
2300mg
Sodium
1500mg
Calcium
1000mg
Phosphorus
700mg
Magnesium
420mg
Zinc
11mg
Iron
8mg
Biological Use / Common Source
Electrolyte found in legumes, potato skin, tomatoes,
bananas
Helps form hydrochloric acid in stomach and used for
cellular pump functions found in table salt
Electrolyte and used for ATP regulation found in table
salt, spinach, milk, and sea vegetables
Wide use in muscle, heart, and digestive systems as
well as bone formation and cell functions found in
dairy products, fish, green leafy vegetables, nuts and
seeds
Used in bones, cells and energy processing found in
meat and milk
Required for processing ATP and bones found in nuts,
soybeans, and cocoa mass
Used for various enzymatic processes found in highprotein foods
Used for many proteins and enzymes with particular
Source: Wikipedia and Medline Plus, March 2011
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Manganese
2.3mg
Copper
900ug
Iodine
150ug
Selenium
55ug
Molybdenum
45ug
emphasis of use in the blood (hemoglobin)
Used in enzyme functions and found in nuts, legumes,
seeds, tea, and green leafy vegetables
Used in enzyme functions found in grains, beans,
nuts, and meats
Required for hormone production and can serve as an
anti-oxidant found in table salt
Used in enzymatic functions found in plant foods such
as vegetables
Used in enzymatic functions found in milk, legumes,
meats, and cereals
Antioxidants
Oxygen is a highly reactive molecule that is required for most life on earth. It’s highly
reactive nature is essential for most life and needed in many biological functions;
however, its reactive nature also produces reactive oxygen species (e.g. oxygen ions
and peroxides) and free-radicals both of which can damage many cellular components
such as DNA, proteins, and lipids. Oxidative damage has been implicated in cancer,
Alzheimers, rheumatoid arthritis, Parkinsons, and neurodegeneration to name a few
examples. Basically, Antioxidants are compounds that let’s our bodies harness the
reactive power of oxygen while minimizing its negative oxidative effects.
Over time, plants began developing antioxidants such as vitamin C, polyphenols, and
tocopherols to productively harness (or counteract) the reactive power of oxygen. Since
then, better understanding the role vitamins A, C, and E has revolutionized our
understanding of the oxidative process and of just how important antioxidants play in
maintaining proper health. Antioxidants can be found in many foods including
vegetables, fruits, grain cereals, eggs, meats, legumes, and nuts.
Essential Fatty Acids (EFAs)
Fatty acids are molecules used by the body to store energy because their metabolism
releases a significant amount of energy. Because of these properties, fatty acids are
used as fuels typically by skeletal and heart muscle tissues. Essential fatty acids are
those fatty acids that humans cannot synthesize endogenously and therefore must be
consumed to maintain good health. Essential fatty acids are polyunsaturated fatty acids
and include omega-3 and omega-6 and can be found in foods such as fish, shellfish,
flax, hemp, leafy vegetables, walnuts, and pumpkin seeds.
EFA deficiency has been linked to various conditions including dyslexia, depression,
memory problems, cancer, heart disease, allergies, diabetes and others.
Fiber
Dietary fiber is a complex carbohydrate that is not completely absorbed by the body.
Generally, fiber is considered beneficial because it increases the weight/size of stool
and softens it thus reducing the risk of gastrointestinal problems. However, the benefits
of fiber can be known further by further breaking down the category. Fiber can be
Source: Wikipedia and Medline Plus, March 2011
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classified into two categories, soluble and insoluble, and these categories can be used
to explain their different effects on the body. Soluble fiber is found in oats, peas, beans,
and many fruits and can dissolve in water and therefore into digestive tract. Because of
this absorption, soluble fiber helps form a protective gel which is thought to slow the
movement of nutrients through the digestive tract and slow the absorption of sugar (and
therefore potential glucose/insulin spike in the bloodstream). Insoluble fiber consists of
fiber that cannot dissolve in water and are found in foods such as whole-wheat flour,
nuts, and vegetables. Insoluble fiber is thought to help the intestinal muscular
contractions that help nutrients move through the digestion tract.
Probiotics
Probiotics are microorganisms that are considered beneficial to the host organism. Our
bodies have learned to fight pathogenic bacteria over the past millions of years, but they
have also evolved to take advantage of non-pathogenic bacteria, as well. Processing
lactose, a protein prevalent in dairy products, is a great example of the benefits of
probiotics. Many individuals cannot efficiently convert lactose. Lactic-acid bacteria are
probiotics that can help convert lactose into lactic acid and help lactose-intolerant
individuals eat dairy foods that originally could not.
Probiotics have a number of uses in medical treatment including lowering blood
pressure, improving immune functions, lactose intolerance, antibiotic associated
diarrhea, inflammation reduction, irritable bowel syndrome, and colitis. Probiotics can be
consumed in foods with active probiotic cultures including yogurt, soy yogurt, and
dietary supplements. Lactobacillus acidophilus and Bifidobacterium bifidus are two
strains of probiotics commonly found in the foods above.
Phytochemicals
Phytochemicals are trace chemicals found in plants that are thought to have a beneficial
impact on human health. Phytochemicals typical have some type of anti-oxidant benefit
and have been found to help a wide range of human systems including cardiovascular,
cell growth and regulation (cancer benefit), hormone regulation, and immunological.
Type
Flavonoids
Food Sources
Berries, herbs,
vegetables, wine,
grapes, tea
Isoflavones
Soy, red clover, kudzu
root
Isothiocyanates Cabbage family
Monoterpenes
Citrus peels, essential
oils, herbs, spices,
green plants
Organosulfur
Chives, garlic, onions
Compounds
Saponins
Beans, cereals, herbs
Source: Wikipedia and Medline Plus, March 2011
Potential Benefits
General anti-oxidant as well as helping
prevent heart disease
General anti-oxidant. Cardiovascular,
cancer, and menopause benefit
Cancer benefit
Cancer and gallstone benefit
Cancer, cardiovascular, and immune
system benefit
Antioxidant. Cardiovascular, cancer, antiinflammatory, and hyperglycemia benefit
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Capsaicinoids
Chile peppers
Cancer benefit. Pain relief
Lean sources of protein
Proteins are chains of amino acids and are the essential building blocks of every cell in
our bodies. They serve as the foundation of cell components, cell signaling, enzymes,
tissues, hormones, bones, skin, and every major and minor organ type in the body and
in life as we know it. Amino acids are categorized as non-essential (the body can
synthesize them internally) and essential (the body cannot synthesize them and there
must be consumed). The body, therefore, requires regulat protein (i.e. amino acid)
intake in order to make it’s own protein to growth, regulate, and maintain optimal health.
Typical sources of protein include meats, tofu, soy products, eggs, legumes, and dairy
products. Lean sources of proteins minimize fat (particularly saturated fat) content while
providing significant quantities of both essential and non-essential amino acids. Lean
sources of protein include minimally/not processed chicken less the skin, fish, red meat
with minimal fat (not marbled), legumes, egg whites, and low/non-fat (nonflavored/sweetened) milk and soymilk.
Low Glycemic Carbohydrates
Carbohydrates include sugars, starches, and fiber and are generally used as fuel for the
body. Carbohydrates can be categorized as simple carbohydrates, those that have oneor two-sugar units (e.g. monosaccharide, disaccharide), or complex carbohydrates,
those that have more than two sugar units (polysaccharides). Originally it was thought
that ingesting complex carbs were usually superior to simple carbs because complex
carbs took longer to absorb and therefore not causing a rapid spike in glucose after
ingestion. That turns out to be false, and a better way discern more nutritionally
beneficial carbs is by knowing their glycemic index. A low glycemic carb will raise
glucose levels by small amount regardless of complexity. Good sources of low glycemic
carbs are fresh and canned fruits, vegetables, whole grains, and legumes. Low
glycemic carbs do not provide a rapid energy boost but are also less likely to cause the
energy crash of high-glycemic carbs found in such foods such as breads, potatoes,
honey, and candy.
Water
Our bodies are mainly composed of water, thus water is the most essential need for life
and to maintain proper nutrition and health. At a high-level, water helps the body
regulate temperature, lubricate and cushion the joints, and remove waste via
breathing/urinating/bowel movements. Because water is used for breathing,
perspiration, and body temperature control, water consumption becomes even more
important when one is physically active, living in warmer climates, running a fever, and
being sick/having diarrhea. One estimate of the optimal amount of water to drink is to
divide one’s body weight in half and drink that amount of water in ounces. That amount
would need to be higher if one is sick, highly physically active, or living in warmer
climates.
Source: Wikipedia and Medline Plus, March 2011
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