unit 4 Flashcards
what are essential nutrients
are nutrients that the body cannot make on its own therefore you must get them from food
what are vitamines ?
are organic compounds that regulate a wide range of body processes (13 essential)
we must consume vitamines in our diet
fat saluble (A,D,E,K)
water soluble (B,C)
fat soluble (A,D,E,K)
they are stored un our dipose tissue(fat cells)
if you consume more than you use , they can cause toxicity
water soluble (B,C)
easily absorbed through the intestine tract directly into the bloodstream where they travel to target cells
we do not stored large amount in our body( execpt B12) therefore we need to consume them daily
food sources: whole grain, fruit, vegetable, meats and dairy products
vitamines and common and chemical names
-B1:thiamin
deficiency: beriberi
-B2:riboflavin
deficiency: not known
-B3: niacin
deficiency: pallegra
-B6: pyridoxine, pyridoxal, pyridoxamine
deficiency: anemia
-B9: folate
deficiency: macrocytic anemia, neural tube defects, elevated homocysteine levels
-B12: cobalamin
deficiency: pernicius anemia, tingling and numbness of extremities, nerve damage
-C: ascorbic acid
deficiency: scurvy ( bleeding gums)
A: retinol, retinal, retinoid acid
deficiency: night blindness
D: cholecalciferol
deficiency: osteoporosis
E: tocopherol
deficiency: impairment of nerve, muscle and immune function
K: phylloquinone, menaquinone, menadione
deficiency: impaired blood clotting
how to retain vitamins jn food ?
-watch the water
-lower the heat
-avoid air
-limit the light
-dont play with pH
minerals
-minerals are inorganic compounds
-the body does not break does not digest or break them down prior to absorption
-table 3
-major minerals: body requires at least 100mg/day ( sodium, magnesium, potassium, calcium )
- trace minerals: need to consume less than 100mg/day ( iron, manganese, zinc)
- ultra trace minerals: need less than 1mg/day ( copper, iodine, selenium)
