vitamins and minerals

what are phytonutrients

chemical substances from plants

what is consumption of phytonutrients associated with

decreased risk of cardiovascular diease and cancers

phytonutrient direct actions

inhibiting enzymes that activate carcinogens (agents that can cause cancer) or induce enzymes that detox carcinogens 

phytonutrient indirect actions 

stimulate the immune respones or scavenged free radicals to prevent DNA damage

phytonutrient food sources

commonsources are fruits veggies and grains

• basicaslly anything colorful

phytonutrint food: orange 

has 170 phytochemicals 

• has vitamin c, folic acid, potassium, fiber, carbohydrates

has 60 flavinoids

• anti- inflammation, antioxidant, inhibit tumor cell growth, makes toxins water soluble for elimination

40 limonoids

• inhibit tumor formation

20 carotenoids

• antioxidant

phytonutrient food: herb and spices

flavor compound= antioxidants

tumeric and curcumin

repair broken DNA strands

leutmin

red yellow orange veggies and fruit

• antioxidant eye health (muscular degeneration)

antioxidant vitamins functions

• inhances the immune system 

• destroys free radicals (toxic compounds) 

• prevent oxidative damage to cells 

• reduces inflammation in blood vessel wall

antioxidant nutrients

vitamin A,C,E

antioxidant food sources

brocilli family, carrots, citrus fruits, choclate, grapes, honey

water soluble vitamins

b and c vitamins

what fats dissolve in water

water soluble

what fats are easily transported in blood

water soluble

how are water soluble fat excess excreted

excess excreted in pee

does water soluble have a high or low potential for toxicity

low potential for toxicity

fat soluble vitamins

A, D, E, K

do fat soluble vitamins dissolve in water

no they do not dissolve in water

how are fat soluble food transported

require dietary fat for transport in blood

where is excess stored fat soluble vitamin

in fat tissues in the body

does fat soluble have higher or lower potential for toxicity

fat soluble vitamins have higher potential for toxicity

what does the amount of vitamin D produced in body depend on

• sun exposure amount → more you are in sun more vitamin D

• sun and human body

sodium functions 

major electrolyte, nerve impulse transmission, muscle contraction, BP regulation 

sodium food sources

things with salt food

calcium functions

blood clotting muscle contractions, nerve transmission, bone formation

what is the most abundant mineral

calcium

calcium foods 

tofu, yogurt, milk, most cheeses 

iron functions

oxygen transport and utilization, components of hemoglobin and myoglobin

what type of mineral is iron

trace mineral

iron food sources

cerals, cream of wheat, spinach, beans

potassium functions

major electrolyte, nerve impulse transmission, muscle contraction, bp regulation

potassium foods

fruits, veggies, coconut milk, potato chips, french fries 

zinc function

cofactor in 200+ enzymatic systems, wound healing, growth and maintenance, protein synthesis, CNS, GI, reproductive system

zinc food

meats, cherrios, all bran ceral

vitamin D function

controls blood calcium level, bone groth, reduces cellular aging

vitamin d food

salmon, sardines, milk, egg yolk

vitamin k functions 

blood clotting, bone mineralization, given to infants at birth

vitamin k foods

spinanch, lettuce, brocili, cauilflower, cabbage, blueberries and blackberries

vitamin c function

collagen synthesis, immune function, antioxidant

vitamin c food

orange juice, strawberries, oranges, fruits and veggies

calcium daily value

1000 mg

Calcium RDA; men and women ages 19-50

1000

Calcium RDA: male 70+ and women 50+

1200 mg

iron daily value

18 mg

Iron RDA: men and postmenopausal female

8 mg

iron RDA: females 

18 mg 

potassium value for males 19+

3400 mg

potassium value 19+ females

2600 mg

sodium amount

needed in amounts > 100 mg

what type of solublity is vitamin B

water soluble vitamins

vitamin B main function

energy production/ metabolism

how to modifying sodium in diet

• opt for low sodium options 

• reduce processed food and increase fresh foods

• read food labels and watch out for hidden sodium ‘season with different seasoning the salt

nutrients for immune health

vitamin C,A,B6, E, antioxidant vitamins, zinc

nutrients for bone health

calcium, phosphorus, Vitamin D,K, magnesium

nutrient for fluid and electrolyte health

sodium, chloride, potassium

nutrients for energy metabolism

iron, zinc, iodine chromium, sulfer , selenium

nutrient for antioxidant

Vitamin C,E,A

nutrients that help with blood health

vitamin D,K,C, calcium, magnesium, sodium, potassium, iron, zinc, copper