UNIT – 2B

NUTRITIONAL ELEMENTS:
VITAMINS AND ENERGY BALANCE

Mrs. Mehrunnisha
Objectives
After completion of the lecture, students will be able to:

o Recognize the functions of Vitamins.

o Identify the food sources of Vitamins.
o Recognize the recommended amount of dietary Vitamins.
o Discuss the classification of Vitamins.
o Explain relationship between energy intake and energy expenditure.
o Identify the combined effect of energy intake and output on body
composition and body weight.
Introduction
• Based on Maslow’s hierarchy of needs, food and nutrition rank on the
same level as air in the basic necessities of life. But unlike air, food
does so much more than simply sustain life. Food is loaded with
personal, social, and cultural meanings that define our food values,
beliefs, and customs.
• We all are different and energy needs vary under different
circumstances and for different body types.
 VITAMINS
• Vitamins are chemicals of an organic nature that occur in minute quantities in foods and are
necessary for life and growth and found in nearly all the foods. They do not supply energy as
carbohydrates, fats and proteins do, but they are essential because they regulate the body
chemistry and body functions.

• Vitamins cannot be produced by our bodies. They must be ingested (eaten in our food).
Vitamins assist the body in using food by bringing about biochemical reactions so life can be
maintained.

• Avitaminosis- Means without vitamins, it denotes a deficiency or lack of sufficient vitamins to

carry out normal body function.

• Hypervitaminosis- Is an excessive accumulation of a vitamin in the body leading to toxic

symptoms.
Importance of Vitamins
• Metabolic control agent – “Co enzyme partner”: In many cell
reactions a particular vitamin is necessary as a coenzyme
partner with the regular cell enzyme to allow the reaction to
proceed.
• Tissue Structure: Some vitamins act as tissue or bone
building component. For example vitamin C.
• Antioxidants: Vitamins act as antioxidant to protect cell
structure and to prevent free radial damage.
• Prevention of deficiency diseases: If the vitamin is not taken
adequately deficiency diseases occur according to the
functions of that vitamin.
 Causes of Vitamin Deficiency in the Body
a) Life cycle needs: Vitamins needs change with age and situation through out
he life cycle.

 Pregnancy and Lactation: Women may find it difficult to meet the increase
need of pregnancy by diet alone because of nutrient tolerance, food
preferences or other factors that can lead to a marginal diet.
 Infancy: Rapid growth in infant demand more vitamins.
 Children and adolescent: This age utilizes more total nutrient including all
vitamins than during adulthood. During adulthood growth has slowed or
stopped.
 Aging: The aging process may increase the need for some nutrients because
of decreased food intake and impaired nutrient absorption, storage and usage.
Causes of Vitamin Deficiency in the Body
b) Life Style : Personal life style choices or habits may influence the individual
needs for nutrient supplementation.
Oral Contraceptive Use: Woman using oral contraceptive agents find that this practice
lowers serum levels of several B vitamins including pyridoxine and niacin as well as
vitamin C.
Restricted Diet: Person who is always dieting may find it difficult to meet many of the
nutrient standards, particularly if their meals provide less than 1200 kcal/ day.
Exercise programs: Woman on extended exercise program may increase their
requirement of riboflavin.
 Smoking: This unhealthy habit, especially among women during their childbearing years,
affects health and can reduce vitamin c levels.
Alcohol: Chronic or abusive use of alcohol can interfere with absorption of B complex
vitamins, especially thiamin.
Caffeine: In large quantities caffeine flushes water soluble vitamins out of the body faster
than usual.
 Classification of Vitamins
• Fat Soluble vitamins: Fat-soluble vitamins are absorbed from the intestine and transported in to the circulation.
Once absorbed in to the circulation these vitamins are carried to the liver where they are stored. For example:
 Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K

• Water Soluble Vitamins: Water-soluble vitamins are dissolved in water and transported through the body. They
are stored in the body for only a period of time and are then excreted by the kidneys. For example:
 Vitamin C (Ascorbic acid)
 Vitamin B Complex
 B1 (thiamin)
 B2 (riboflavin)
 Niacin
 B6 (pyridoxine)
 B12 (cobalamin)
 Folacin (Folate or Folic Acid)
 Fat Soluble Vitamins
Dietary Treatment Signs Of Deficiency Sources Functions Vitamins

4000-5000 Units/Day 1 Night blindness, Beef, liver, carrots, It combines with a Vitamin A 1
Xerophthalmia spinach and protein to form "the (BetaCarotene or
(dryness of tomatoes. protein pigment" Retinol
conjuctiva), and retinal or visual
Keratomalacia purple which is
(softening of the responsible for light
cornea) adaptation.
2 The columnar 2 It maintains the
epithelial cells change integrity of
into stratified form the epithelial
which invites infection, structure.
so we get recurrent 3 It participate in the
attacks of bronchitis, formation
gastroenteritis..etc.
of
3 Faulty epiphyseal mucopolysacchrides
bone formation. in the matrix of bone
and teeth.
Fat Soluble Vitamins
Dietary Signs Of Deficiency Sources Functions Vitamins
Treatment
400 I.U./day 1 1 Rickets in Fish , Milk, Mobilize the Vitamin D 2
children 2 liver oils, calcium from
Osteomalacia exposure to fully calcified
3 ultraviolet bone making it
Infantile tetany rays. available for the
4 Dental decay formation of
new bone.
Maintain
calcium level.
3 Prevents
rickets
Fat Soluble Vitamins
Dietary Signs Of Sources Functions Vitamins
Treatment Deficiency
For Men –10 Muscle wasting, Pure Helps breakdown Vitamin E 3
mg red blood cell vegetable oils, polyunsaturated
Women – 8 damage, wheat, whole fats
mg hemolytic meal bread Antioxidant,
anemia, and cereals, protecting blood cell
hemorrhaging, egg yolk, membranes from
reproductive nuts , over exposure to
failure, sunflower oxygen
neurological seeds, whole
(no proof of a role in
abnormalities grain
aging, sexual
vegetables
performance, or
and seed oils
prevention of cancer
and/or heart
disease)
Fat Soluble Vitamins
Dietary Signs Of Sources Functions Vitamins
Treatment Deficiency

For Men –8 mg Bleeding due to Dark green Essential for clotting Vitamin K 4
Women – 6 delay clotting vegetables, of blood
mg times caused by cabbage type Found in foods and
lack of clotting vegetables manufactured
factors. Patients by Vitamin K
may show signs producing
of bruising bacteria in the
easily and have small
nose bleeds. intestines
Blood calcium
regulation
Protein synthesis
Water Soluble Vitamins
Dietary Signs Of Deficiency Sources Functions Vitamins
Treatment
For Men & Anemia, scurvy, Citrus fruits, -Helps form collagen or Vitamin C 1
Women – 40 mg depression, berries, mangos, body cement (ascorbic acid)
infections, papayas, melons, -Helps in growth and
bleeding gums, tomatoes , green repair of body tissue
muscle leafy vegetables and blood
degeneration, poor
vessels
wound healing,
capillary -Prevents scurvy
hemorrhaging -Essential for maintenance
of bones, teeth and
gums
-Necessary for ensuring
normal immune
response to
infection, wound
healing and iron
absorption
Water Soluble Vitamins: Vitamin B Complex
Dietary Signs Of Sources Functions Vitamins
Treatment Deficiency
Men - 1mg Fatigue, Yeast, egg, yolk, liver, Energy metabolism, B1 - Thiamine 1
For Women irritability, loss of wheat germ, nuts, red nerve function, &
– .8mg appetite, severe meat, fish, whole muscle control
deficiency can lead grain breads and
to Beriberi cereals

Men-1.3 mg Pernicious anemia, Liver red meat, dairy Involved in use of fat, B2 - Riboflavin 2
Women – 1.1 paralysis, product, eggs ,dark protein and
mg green vegetable, , carbohydrates
yogurt, bread

Men-19 mg Pellagra, Yeast, meat, eggs, Energy metabolism, Niacin 3

Women – 15 dermatitis on body liver, cereal, seeds, maintain healthy
mg parts exposed to milk, green leafy nervous system
sun, diarrhea, loss vegetables, fish, nuts and skin
of appetite,
weakness, fatigue
Water Soluble Vitamins: Vitamin B Complex
Dietary Signs Of Deficiency Sources Functions Vitamins
Treatment
Men-1.4 mg Central nerve Meat, fish green Normal immune and B6 4
Women – 1.2 system disorder, leafy vegetable, nervous system (Pyridoxine)
mg seizure, anemia, bananas
muscle weakness

Men & Women Paralysis, smooth Meat, fish, milk Producing B12 5
-- .002 mg tongue, fatigue, eggs, yeast, antibodies, (Cobalamin)
dementia, cheese helps folacin
depression function,maint
enance of
nerve tissue

Men & Women Glossitis, cheilosis, Liver, meat, Synthesize DNA Folacin 6
– .2 mg gastrointestinal eggs, milk, Cell division ( folic acid)
disturbances like fruits, cereals
diarrhea, abdominal
distention
ENERGY BALANCE
Definition of Energy
Energy is the capacity to do work. We need energy for :
Basal Metabolism (Basal Metabolic Rate- BMR: energy required for
activity of the internal organs and maintaining of body temperature.)
Physical Activity
Metabolizing of Food

• Calorie: unit used to measure energy

• Kilocalorie is a unit of energy commonly used to express energy value of
food.
• Food energy is the amount of energy in food that is a available through
digestion. The energy value of food indicates its value to the body as fuel.
Energy Balance
• Energy balance is achieved when the kilocalories consumed equal the
kilocalories expended
ENERGY BALANCE
ENERGY INTAKE
Energy In - depends on the amount and
kind of food eaten.
-Hunger-the physiological response to a need for
food triggered by chemical signals from the
hypothalamus
-Appetite-response to the sight, smell, thought, or
taste of food that triggers eating
-Satiation-the feeling of fullness & satisfaction
during a meal
-Satiety-the feeling of fullness & satisfaction after a
meal
ENERGY EXPENDITURE
Energy Out – depends primarily on 3 factors:
-Basal Metabolism
-Physical activity
-Thermic effect of food (TEF)(It is the
energy required for digestion, absorption, and
disposal of ingested nutrients. Its magnitude
depends on the composition of
the food consumed)
- Non-exercise Activity Thermogenesis
(NEAT) (It is the energy expended for
everything we do that is not sleeping, eating or
sports-like exercise)
The Concept of Energy Balance
Basal Metabolism
• The minimum energy expended to keep a resting, awake body alive
• ~60-70% of the total energy needs
• Includes energy needed for maintaining a heartbeat, respiration, body
temperature
• Amount of energy needed varies between individuals
• Approximately 0.9 kcal/kg/hr
Measurement of Body’s Energy Needs
 Direct calorimetry
Measures heat output from the body using an insulated chamber
Expensive and complex

 Indirect calorimetry
Measures the amount of oxygen a person uses
A relationship exists between the body’s use of energy and oxygen

Indirect Lab test

TSH, T3 and T4 levels
Food Guide Pyramid Energy Estimates
• 1600 kcals – sedentary women, some older adults
• 2200 kcals – Children, teen girls, active women, most men
• 2800 kcals – teen boys, active men, very active women
Food Guide Pyramid Calorie Estimates
• Sedentary: 25-30 kcal/kg
• Moderate activity: 35 kcal/kg
• Heavy activity: 40 kcal/kg
What Is Body Composition?
The ratio of fat tissue to lean body mass (muscle, bone,
and organs)

• Usually expressed as percent body fat

• Important for measuring health risks associated
with too much body fat
Most Body Fat Is Stored in Adipose Tissue
Two types of fat make up total body fat:

• Essential fat
Found in bone marrow, heart, lungs, liver, spleen, kidneys, intestines,
muscles, and central nervous system
Women have 4 times more essential fat than men

• Stored fat
Found in adipose tissue
Subcutaneous fat – located under the skin
Visceral fat – stored around the organs in the abdominal area
Visceral and Subcutaneous Fat Storage in the
Body
Most Body Fat Is Stored in Adipose Tissue
• In negative energy balance, fatty acids are released from
adipose cells, used as fuel and cells shrink
• In positive energy balance, fat accumulates and adipose cells
expand

• Brown adipose tissue (BAT) is another type of fat tissue made

up of specialized fat cells
• Contain more mitochondria and rich in blood
• Function is to generate heat
• Found primarily in infants
Distribution of Subcutaneous Body Fat
Body Fat Distribution Affects Health
• Storing excess fat around the waist versus the hips and thighs
increases risk of heart disease, diabetes, and hypertension
• Central obesity (android obesity) – from storing too much
visceral fat in the abdomen
• Gynoid obesity – from excess fat around the thighs and
buttocks
• Visceral fat releases fatty acids which travel to the liver causing
insulin resistance, increased LDL, decreased HDL, and increased
cholesterol
Body Weight vs. Body Composition
• Body weight = fat + lean tissue (including water)

• Body composition – the proportions of muscle,

bone, fat, and other tissue that make up a
person’s total body weight

• A higher percent body fat is associated with a

lower BMR
How Do We Estimate a Healthy Body
Weight?
Body mass index is a useful indicator of healthy weight for
most people. Body mass index (BMI) calculates body weight
in relation to height

• BMI = body weight (in kilograms) / height2 (in meters)

Body Mass Index
• Healthy weight BMI 18.5–24.9 kg/m2
• Overweight BMI 25–29.9 kg/m2
• Obese BMI ≥ 30 kg/m2

• Obese individuals have a 50–100% higher risk of dying

prematurely than those at a healthy weight
What’s Your BMI?

Figure 14.9
Body Mass Index
 BMI may not be accurate for everyone.
 Is not a direct measure of percent body fat and doesn't assess if weight
is predominantly muscle or fat
 Athletes and individuals with high muscle mass may have a BMI over
25, yet a low percentage of body fat
 Chronic weight loss in older adults signals loss of muscle mass and
depletion of nutrients stores even though BMI may be within the
healthy range
 Individuals less than 5 ft in height may have a high BMI, but not be
unhealthy
Waist Circumference Will Indicate
Abdominal Fat
• Waist circumference – a quick indicator of health risk
• Greater than 35 inches in women and 40 inches in men is associated with
increased health risk even if BMI is normal
Using BMI and Waist Circumference to
Determine Health Risks
Health Risks Associated with Body Weight
and Body Composition
Being overweight increases health risks:
Overweight and obesity associated with increased risk of
heart disease, hypertension, stroke, hyperlipidemia,
gallstones, sleep apnea, and reproductive problems
Increases risk of certain cancers including colon, breast,
endometrial, and gallbladder cancer
More than 80% of people with type 2 diabetes are
overweight
Metabolic syndrome is associated with central obesity
Health Risks Associated with Body Weight
and Body Composition
Being underweight also increases health risks:
Symptomatic of malnutrition, substance abuse, or disease
Higher risk of anemia, osteoporosis and bone fractures,
heart irregularities, and amenorrhea
Correlated with depression and anxiety, inability to fight
infection, trouble regulating body temperature, decreased
muscle strength, and risk of premature death
May be unintentional and due to malabsorption associated
with diseases such as cancer, inflammatory bowel disease, or
celiac disease