Download Vitamins and Minerals

Nutrients
Essential for Health
Nutrients
 Major
nutrients in food are classified
into six groups. They work in
partnership for health.
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water
Carbohydrates
Your body’s main source of energy or
calories.
 Classified in two groups: complex
carbohydrates or sugars.
 Fiber (a form of complex carbohydrate)
aids in digestion and offers protection
from diseases.

From Complex to Simple

All carbohydrates – sugars and
starches – break down to simple
sugars during digestion. Simple
sugars are glucose, galactose and
fructose.

Glucose is the main form of
carbohydrate used for energy.
Energy Storage
The body doesn’t burn all glucose at the
same time. Some gets stored in muscles
and liver as glycogen. Some glucose also
may be converted to body fat – if you
consume more calories than your body
needs.
 1 gram of carbohydrate = 4 calories

Carbohydrate Foods

Foods with
complex
carbohydrates
form the
foundation of a
healthful diet
Fiber
Your body’s broom!!!
 Not a nutrient because it cannot be
absorbed, but it is very important.
 It bulks up the contents of intestines.
 High-fiber foods – legumes, whole-wheat
bread, bran, many cereals, strawberries,
Brussels sprouts, most fruits and
vegetables, popcorn, grains, nuts, seeds.

Fiber

We need about 25
grams per day.

Most Americans
get about 14 grams
per day.
Fats

Supply energy, but also have other
functions
Transport nutrients
 Support growth
 Part of many body cells


Made of fatty acids (some fatty acids are
more saturated than others).
Fats
Fats supply 9 calories per gram.
 Extra fat in the diet is stored as adipose
tissue.
 Fats give a smooth creamy texture to
foods.
 Fats make you feel full.

Types of Fat

Monounsaturated – liquid at room temperature.
Canola, nut, and olive oils are high in this fatty
acid.

Polyunsaturated – liquid or soft at room
temperature. Corn, safflower, soybean and
sunflower oils. Fats in seafood are mainly
polyunsaturated.
Types of Fat

Saturated – firm at room temperature
and are from animal foods and coconut,
palm and palm kernel oils.

Trans fatty acids: formed during the
process of hydrogenation in which
unsaturated fats are made saturated.
Found naturally in some foods. Extends
shelf life of products.
Fats
Most all foods contain fat in varying
amounts. Some are very high in fat;
others have just trace amounts.
 Be sure to check food label for fat
content.
 Limit total fat intake to no more than 20%
to 35% of calories and saturated fat to no
more than 10% of calories.

Protein
Supply amino acids that are building
blocks of maintaining and repairing body
tissue.
 The body makes nonessential amino
acids; others are essential in food.
 Proteins provide energy when
carbohydrates and fat are in short supply.

Protein Foods
Lean meat,
poultry, fish,
eggs, dry beans,
tofu, nuts, peanut
butter, dairy
foods
 Protein foods are
great sources of
iron, zinc, B
vitamins.

Water
Regulates body processes
 Carries nutrients and other body
chemicals
 Carries waste products away
 Regulates body temperature
 Makes up 45% – 75% of body weight

Water
To keep your body functioning normally
and to avoid dehydration, your body
needs an ongoing water supply.
 The average adult loses about 2 ½ quarts
of water daily – more in hot weather.
 Total Fluid Intake Daily:

Males (19 & Over) – 3.7 liters (125 ounces)
 Females (19 & Over) – 2.7 liters (91 ounces)

Water

Thirst signals the
need for water, but
it isn’t a foolproof
mechanism,
especially for the
elderly, children or
during hot
weather, illness or
exercise.
To increase water supply…
Take water breaks
during the day.
 Drink water with
meals.
 Alternate sparkling
water for soft drinks.
 Carry water with you.
 Drink before, during,
and after exercise.

Vitamins and Minerals
The Real Team Players!
Vitamins and Minerals

Called
micronutrients.

Don’t let the small
amount fool you –
They regulate many
processes that
produce energy and
do a whole lot more.
Vitamin Basics
Complex organic substances that
regulate body processes
 Often act as coenzymes
 Two categories: water soluble and fat
soluble
 Water-soluble vitamins: B-complex
vitamins and vitamin C
 Fat soluble vitamins: A, D, E and K

Antioxidant Vitamins
ACE – vitamins A, C and E
 Slow or prevent the oxidative process
 Prevent or repair damage to body cells
 May improve immune function

Minerals
 Not
“Heavy
Metal”
Major Minerals
Needed in greater amounts
 More than 250 milligrams recommended
daily
 Calcium, phosphorus and magnesium
 Electrolytes – sodium, chloride and
potassium

Trace Minerals
Body needs small amounts – less than 20
milligrams daily.
 Chromium, copper, fluoride, iodine, iron,
manganese, molybdenum, selenium and
zinc.
 Others are identified, but less is known
about their role in health.
 All are absorbed in the intestines and
transported and stored in parts of the
body.

Major Minerals - Calcium
Builds bones in length and strength
 Slows the rate of bone loss
 Reduces risk of osteoporosis
 Helps muscles contract and heart beat
 Plays a role in nerve function
 Helps the blood clot

Calcium – How Much?
 How
much do
you need?
Age
Amount
per day
9 – 18
1,300 mg
Adult – 50
1,000 mg
Over 50
1,200 mg
Sources of Calcium
Milk and other
dairy foods
 Dark green, leafy
vegetables
 Fish with edible
bones
 Calcium-fortified
foods

Major Minerals - Sodium
Electrolyte:
Helps regulate movement of body fluids
 Helps muscles relax (including your
heart)
 Helps transmit nerve impulses
 Helps regulate blood pressure

Sodium – How Much?
Tolerable upper intake level – 2,300
mg daily.
 1 teaspoon salt = almost 2,300 mg


¼ teaspoon salt = 500 mg.
Sources: processed foods, table salt,
some naturally occurring in foods.
 Check the ingredient list for Na, salt,
soda or sodium in the name.

Sodium – Label Lingo
Sodium-free – less than 5 mg per serving
 Very low sodium – 35 mg or less per
serving
 Low sodium – 140 mg or less per serving
 Reduced or less sodium – at least 25%
less sodium

Trace Minerals - Iron
Serves as essential part of hemoglobin
and other enzymes
 Helps in brain development
 Supports a healthy immune system

Iron – How Much?

RDA for Iron
Age
Gender
mg daily
14 – 18
Males
11
14 – 18
Females
15
Adult
Males
19 – 50
Females
18
51 +
Females
8
8
Sources of Iron

Heme iron – animal sources


Meat, poultry, fish
Nonheme iron – plant sources
Leafy green vegetables
 Dried peas
 Enriched breads and cereals

Phytonutrients

Also called Phytochemicals – means
plant chemicals

Compounds in plant-based foods

Appear to promote health
Phytonutrients – How Do They
Work?
Serve as antioxidants
 Enhance immunity
 Enhance communication among
body cells
 Cause cancer cells to die
 Detoxify carcinogens
 Repair damage to DNA

Vitamin and Mineral Supplements
 Do
you really
need them?
Dietary Supplements
 What
are they?
Supplements?
 Do
you consume a varied,
balanced diet? Are you healthy?

If you answered yes to both of these
questions, you probably get all the
vitamins and minerals you need from the
foods you eat.
Supplements?
Under some
circumstances,
multivitamin/mineral
supplements do offer
benefits. Follow your
doctor’s advice.
Supplements May Be Needed
For . . .
Women who are pregnant or
breastfeeding
 Women of childbearing age
 Women with heavy menstrual cycles
 Menopausal women
 Vegetarians
 People with limited milk intake and
sunlight exposure

Supplements (cont)
Someone on a restrictive diet
 Persons who do not eat a balanced diet
 Persons with illnesses that affect nutrient
use
 Some babies after age 6 months, children
and teens

In all situations, your doctor’s
opinion should be requested.
Supplement Labeling
Serving size and Daily Value labeling is
listed
 Other ingredients used are also listed


FDA Final Rule – promotes safe use of
Dietary Supplements
If You Take a Supplement:
Talk with your doctor before using a
dietary supplement.
 Know that some supplements may
interact with prescription and over-thecounter medicines.
 Inform your doctor about all the
supplements you use, especially before
surgery.
 Report adverse effects from the use of
dietary supplements to MedWatch.

If You Take a Supplement:

Stick with the label dosage and heed
warnings.

Follow the label directions.

Keep in a safe, cool, dry place.

Check the expiration date.
Nutrients – Essential for Good
Health!
Our bodies need 6 classes of nutrients.
 A balanced diet with a variety of foods
supplies nutrients needed for good
health.
 Consume high-fat foods in moderation.
 Always consult your physician about
supplement use.

Reference:
American Dietetic Association Complete
Food and Nutrition Guide (3rd Edition) by
Roberta Larson Duyff, MS, RD, FADA,
CFCS
FDA Consumer Health Information
www.fda.gov
Presentation Developed By:
Cathy Agan, Extension Agent (FNP)
Ouachita Parish