Minerals and Vitamins

More of this!

Less of this!

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

Fig. C8-1b, p. 311

What is this and what is the cause?Chronic calcium

deficiency

Osteoporosis

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

Fig. 12-16, p. 421

Prevention…diet/exercise/meds as neededto achieve Peak Bone Mass by mid 20’s

Fig. H12-3, p. 434

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

VITAMINS

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

Supplements=Big Business US market ~150 million users $32 billion/yr in sales

Buyer Be (extra) Aware!

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.