!"#$%&'# )%&*+, -'&$./0 Yes No Macronutrients Carbohydrates 4 kcal/gram Fats 9 kcal/gram Protein 4 kcal/gram Micronutrients Vitamins Minerals Miscellaneous Water Alcohol 7 kcal/gram Micronutrients o needed ln smaller amounLs ln Lhe body o Smaller amounLs = Mllllgrams (mg) or Mlcrograms (mcg or g) o non-energy yleldlng & lncludes: vlLamlns Mlnerals vlLamlns are classled by solublllLy Fat Soluble Vitamins Vitamins A, D, E, K Water Soluble Vitamins Vitamin C The B vitamins: thiamin, riboflavin, niacin, biotin, pantothenic acid, B 6 , folic acid, B 12 Vitamin Cl assification Vitamins Over view Crganlc compounds essenual ln dleL romoLe growLh & malnLenance Allow oLher nuLrlenLs Lo do Lhelr [obs 8 vlLamlns orlglnally LhoughL Lo be one chemlcal subsLance - are acLually many dlerenL subsLances Vitamins as Coenzymes !"#$%& ()*% +#),) -. /)00)"%) Free Radical s & Oxidation !"#$%& ()*% +#),) -. /)00)"%) Can be harmful: o Causes loss of cell membrane lnLegrlLy & cell collapse o uamage Lo LuL - plaque & aLherosclerosls o unA alLerauon resulLs ln alLered proLeln synLhesls Free Radical s Can be helpful: o lmmune sysLem uses Lo desLroy dlsease causlng mlcroorganlsms o W8C produce Lo desLroy bacLerla, vlruses & fungl o Pelps body desLroy dead cells (may prevenL ca?) LnvlronmenLal facLors LhaL ^ free radlcal formauon: o Lxcesslve sunllghL o Alr & waLer polluuon o 8adlauon o AsbesLos o Czone o 1oxlc chemlcals Free Radical s Pave been llnked Lo o Cancer o ALherosclerosls o ArLhrlus & dlabeLes o Lmphysema o kldney dlsease o Alzhelmer's & arklnson's o CaLaracLs o vlLamln A & Lhe caroLenolds o vlLamln C o vlLamln L o Selenlum o hyLochemlcals Nutrients with Antioxidant Rol e Free Radical s & Antioxidants !"#$%& ()*% +#),) -. /)00)"%) Bi oavai l abi l i ty o vlLamlns have Lo be absorbed ln body ln order Lo work o 40-90 of vlLamlns are absorbed ln small lnLesune o laL soluble vlLamlns requlre faL ln Lhe dleL for absorpuon o WaLer soluble vlLamlns may requlre LransporL molecules or speclc molecules ln Lhe Cl LracL o Some vlLamlns are absorbed ln lnacuve provlLamln or vlLamln precursor forms LhaL musL be converLed ln body Lo acuve form Vi tami n Vi gnette: Vi tami n C o Also called ascorblc acld o Pas anuoxldanL properues o Pelps body make collagen for wound heallng o lncreases absorpuon of lron ln planL foods o romoLes healLhy lmmune sysLem Vi tami n Vi gnette: Vi tami n C o WhaL ls Lhe name of Lhe vlLamln C declency dlsease? !"#$%& ()*% +#),) -. /)00)"%) Vi tami n Vi gnette: Vi tami n C o uleLary Sources: clLrus frulLs, oLher frulLs & vegeLables, some forued foods o LsumaLed needs: adulL males 90 mg/day, adulL females 73 mg/day, smokers add 33 mg/day o upper safe llmlL: adulLs 2,000 mg/day o Lxcess lnLake can cause Cl dlsLress Vi tami n Vi gnette: Vi tami n C 12'3&$ lrulLs/veg vlL C lnLake may proLecL agalnsL lung, breasL, colon cancer use of supplemenLs doesn'L appear Lo be proLecuve 4&2$# +%,&2,& Plgh frulL/veg vlL C lnLake has lower rlsk of Cvu 8elaLed Lo oxldauve damage lnvolved w/ Cvu 5.&6$&*2#&+ 723"*2$ +&.&'&$289' vlL C & oLher anuoxldanLs don'L aecL rlsk of AMu vlL C + oLher nuLrlenLs may prevenL advancemenL 19779' 39*+ vlL C supplemenLs don'L reduce rlsk of gemng a cold vlL C supplemenLs may reduce severlLy/lengLh of cold Tips for Preser ving Vitamins Store food away from heat & light & eat soon after purchasing Cut fruits & vegetables as close to cook or serve time as possible Dont soak vegetables before you cook them Cook in as little water as possible Microwave, pressure-cook, roast, grill, stir-fry vs. baking or boiling Use water from cooking vegetables to make soups & sauces Dont rinse rice before cooking washes away water-soluble vitamins For More Infor mation o Medllnelus, vlLamlns: hup://www.nlm.nlh.gov/medllneplus/vlLamlns.hLml o Parvard School of ubllc PealLh, vlLamlns: hup://www.harvardschoolofpubllchealLh.org/nuLrluonsource/ quesuons/vlLamln-quesuons/lndex.hLml o lAC Puman vlLamln and Mlneral 8equlremenLs: hup://www.fao.org/docrep/004/?2809L/ y2809e00.P1M#ConLenLs o World PealLh Crganlzauon, vlLamln A ueclency: hup://www.who.lnL/nuLrluon/Loplcs/vad/en/lndex.hLml