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Transcript
What Are Vitamins? Day 3 p. 230 Just as protein digestibility differed among food types so does the “availability” or amount of vitamin that will be obtained from a food source. Several factors may determine the “bang for your buck” when it comes to vitamins obtain from various food products the consumer buys. Bioavailability is the ____degree________ to which a ____nutrient________ is absorbed from foods and ____used______ in the body Amount of vitamin in the food Whether the food is cooked, ___raw____, or refined How efficiently the food is digested and ___absorbed______ The individual’s nutritional _____status________ Whether or not the vitamin is natural or ____synthetic_______ In general, if the body needs more vitamins, a greater percentage will be absorbed (young child and/or pregnant woman will ingest more than… non-pregnant adult How does the bioavailablity of fat-soluble vitamins compare to that of water-soluble vitamins? What is the cause for any differences? Fat soluble are less “available” as bile salts and the micelle (carrier) in order to be absorbed Supplement Notes: Vitamins Can Be Destroyed by Air, Water or Heat Amount decrease at harvest; longer stored or more prep less available; fat-soluble more stable Don’t Expose Your Produce (fruits & vegetables) to the Air (not so much D); A, K, E, C & B’s breakdown in presence of air; store air tight; cut @ of serving or cooking A Little Water is Enough Don’t soak to clean; use enough so vegetable does not stick to pan; if soaked or boiled tossing away the vitamins; don’t wash off rice Reduce Cooking Time Nutrition & the Human Body-Chapter 7 Vitamins What Are Vitamins? Day 3 Water soluble breakdown with increase of temp, especially Vitamin C; microwave, steam or stir fry retain more vitamins than boiling (or high heat, long cook times) Keep Your Food Cool Cool temps preserve better (slow breakdown of vitamins)…don’t leave out on counter… What are some additional methods to preserve your vitamins? Overconsumption of Some Vitamins Can Be Toxic Hypervitaminosis, or _____vitamin______ ____toxicity______, is very rare. Describe the condition-ingesting more or the vitamin than the body needs; to the point that tissues become saturated and cell damage may occur What “action” is the effect of the cause “more is better”? megadose Recall, what is the UL for a vitamin or mineral? Tolerable Upper Intake Level Provitamins Can Be Converted to Vitamins by the Body Provitamins are substances found in _______food________ that can be converted in to an active form (usable vitamin form) once they are absorbed. Which is the best known provitamin, at this time? Beta-carotene The vitamins that do not go through conversion at absorption (usable form in food prior to absorption) are known as…? Preformed vitamins Take-Home Message Vitamins are essential nutrients needed in small amounts for growth, reproduction, and overall good health, all vitamins are either fat soluble or water soluble. The fat-soluble vitamins A, D, E, and K, require fat for absorption and are stored in your body. For this reason, chronic dietary excesses of some fat-soluble vitamins can be toxic. The water-soluble Nutrition & the Human Body-Chapter 7 Vitamins What Are Vitamins? Day 3 Band C vitamins are absorbed with water. Excess water-soluble vitamins are excreted from your body, and surplus amounts generally aren’t stored. Some vitamins, such as vitamins E and C, as well as the mineral selenium, flavonoids, and carotenoids, act as antioxidants because they help counteract the damaging effects of oxygen-containing molecules called free radicals. If free radicals accumulate faster than your body can neutralize them, their damaging effects can contribute to chronic diseases and conditions. Fruits, vegetables, and whole grains are robust sources of antioxidants. Many vitamins in foods can be destroyed or lost by exposure to air, water, and heat. The overconsumption of some vitamins can be toxic. Provitamins can be converted to vitamins in the body. ----------------------------------------------------------------------------------------------------------------------------------------- Name: Nutrition & the Human Body-Chapter 7 Vitamins