General Info Vitamins Fat (ADEK) or water soluble (all others) Organic, but not energy nutrients Body can make some vit A, D K and niacin (vit B 3 ) Minerals.

General Info

• VitaminsFat (ADEK) or water soluble (all others)Organic, but not energy nutrientsBody can make some vit A, D K and niacin (vit B3)

• MineralsAll are water solubleInorganic, single atoms, often carry a charge

Not energy nutrients, some act as electrolytes

Fig. C8-1b, p. 311

What causesthis condition?

Fig. H12-1, p. 432

Healthy bone Osteoporotic bone

Calcium Deficiency Osteoporosis ~1 of 4(8) women (men) in US disease of aging (exceptions?) risk in thin, white, older, female, inactive,

smokers, drinkers and poor diet

Prevention adequate Calcium and vitamin D achieve Peak Bone Mass by late 20’s tools=diet/exercise….and medicine

cholesterol

vitamin D3

Healthy Skin-Liver-Kidney all needed to make active vitamin D3

Fig. H12-3, p. 434

IF you need Calcium/D3 supplements….

• Best with vitamin D3 (diet, supplement or sun)• If take > 1 Ca tab….spread out over day• Test solubility of Ca tab• USP best• Calcium citrate and D3 best

used by our body

SodiumThe primary mineral we consume in excess! NaCl

Which has more sodium?

• 1 oz corn flakes or 1 oz of salted peanuts

• 1 oz potato chips or 2 slices of white bread

• ½ C instant chocolate pudding or 2 slices bacon

Which has more sodium?

• 1 oz corn flakes or 1 oz salted peanuts

• 1 oz potato chips or 2 slices white bread

• ½ C instant chocolate pudding or 2 slices bacon

Sodium (Na+)

Jobs

Water balance

Nerve/muscle function

Goal: Less than 2300mg

Avg US intake

4000-8000 mg/day (~5 lb/year of Na atoms!!)

Food sources of sodium

• Naturally in food/water• In some meds/food additives • Season salts (i.e. MSG)

• Table salt (NaCl)1 tsp. 2400 mgadded at the table (~6%)added during cooking (~5%)added in processing (77%)

Hypertension-High Blood Pressure > 120/80

US incidence ~9% Silent killer

stroke, heart attack kidney disease, vision loss

Risk factorsgenetics, age, obesity/physical inactivity excess alcohol,smoking

low intake fruit/veg

Eat a Diet….. High in Ca, Mg, K, fiberSodium < 2300 mg/daySat fat < 7% of caloriesLots of fruit, veggies, nuts and beans!!

Rx: Medications, or a little DASH will do it.Dietary Approaches to Stop Hypertension

Vitamin/Mineral Summary

You don’t need much Deficiency or excess illness and/or death

Optimal intake levels under studyBest and most safe source is real food!

Rickets Vitamin D induced Calcium deficiency

Increasedincidencerecentlyin US. Why?

Getting Enough Vit D

• Locally ~Oct – Mar need oral source• RDA

– 600 IU (higher for seniors)

– 1000+ IU day OK• Milk 100 IU/C, canned tuna

¼ C 130 IU, red sockeye salmon 480 IU 3 oz• Supplement carefully

– D3 + Calcium: a good combo

– USP and don’t OD!

Calcium

• Most abundant mineral in body!!!!• RDA ~ 1000 mg • 99% in bones/teeth • 1% in blood is acutely vital

Involved in:blood clottingCNS functionblood pressure control

Food Sources ~250-300 mg

1 cup milk (cow or soy)

2 C cottage cheese

1 ½ cup ice cream; 1 ½ oz cheese

1 cup cooked (starchy) beans

1 C spinach; 4 C raw bok choy or broccoli

1 C fortified OJ (read label) or 40 oranges!

**UL>2500mg…uncommon w/ diet alone

Fig. 12-16, p. 421

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

What is this food?

• Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA

What is this food? Does it taste salty?

• Sugar, hydrogenated coconut oil, corn syrup solids, instant coffee, cocoa, tri-sodium citrate, sodium caseinate, mono- and di-glycerides, dipotassium phosphate, silicon dioxide, maltodextran, natural and artificial flavors, carrageenan, salt, lecithin, tetrasodium pyrophosphate, BHA

Treatment

• Medications• Dietary Approaches to Stop Hypertension• The DASH diet