VitaminsMinerals - Nutrition 10 Vitamins and Minerals...

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Nutrition 10 – Vitamins and Minerals Anna Miller, MS, RD 1 Nutrition 10 Overview of Vitamins and Minerals • There are 13 vitamins and 15 minerals that must be supplied by the diet • They do not provide energy, they are not fuels Nutrition 10 • Severe deficiency is not common in the US. Why? • Borderline deficiency probably is common • Most likely to occur in people who: square4 Eat mostly fast food / ”junk foods” square4 Have little variety in their diet square4 Dieters square4 Alcoholics square4 Drug abusers square4 The elderly Deficiency Nutrition 10 Adding Nutrients Enrichment square4 The addition of thiamin, riboflavin, niacin, folic acid (folate), and iron in a specific level to refined grains (some white flour and white rice) Fortification square4 The addition of any nutrient to any food in varying quantities • Fortified milk (vitamin D, sometimes A) • Fortified orange juice (calcium, vit D, maybe others) • Fortified cereals (lots!) • Energy bars, soymilk, water (!) – you name it!
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Nutrition 10 – Vitamins and Minerals Anna Miller, MS, RD 2 Nutrition 10 • “If a little is good, more is better”: NO ! • Vitamins and minerals may be natural but too much can be toxic • Usually from supplements, not from too much healthy food square4 But….maybe from too much fortified foods Toxicity Nutrition 10 Free Radicals • Unstable, highly reactive atoms or molecules in your body square4 They form naturally, plus from exposure to radiation, tobacco smoke, toxic chemicals, high fat diet, & other square4 They damage cells, and change DNA square4 This damage can lead to premature aging, cancer, heart disease and many other health problems Nutrition 10 Antioxidants Protect! • 3 Vitamins square4 Vitamin C, E, & Beta Carotene (vit. A) • Compounds made in the body square4 Coenzyme Q10, Alpha Lipoic Acid and others • Compounds found in food square4 Some phytochemicals
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Nutrition 10 – Vitamins and Minerals Anna Miller, MS, RD
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