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Vitamins

Vitamins. Presented by Erica Frank and Birgit Humpert KSC Dietetic Interns. Define and compare vitamins and supplements Discuss various vitamins and their health benefits Discuss the need for supplements Provide information on buying supplements. What we will do today?.

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Vitamins

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  1. Vitamins Presented by Erica Frank and Birgit Humpert KSC Dietetic Interns

  2. Define and compare vitamins and supplements • Discuss various vitamins and their health benefits • Discuss the need for supplements • Provide information on buying supplements What we will do today?

  3. Needed by our body in small amounts to grow and function • Some vitamins are water-soluble, some are fat-soluble • Are found in a wide variety of foods Vitamins and other micronutrients

  4. products intended to supplement the diet • include vitamins, minerals, herbs or other botanicals, amino acids, fatty acids • come as pills, capsules, tablet, or liquids • labeled as "Dietary Supplement" on the front panel Supplements

  5. to restore nutrients lost during processing • add nutrients to prevent deficiencies • both public health policy • or for commercial/marketing reasons Enriched and Fortified Food

  6. Vitamin D Calcium Phosphorus Vitamin C Manganese Vitamin K Magnesium Fluoride Bone Health

  7. important for bones but also for muscles, nerves, and blood clotting • inadequate intake contributes to osteoporosis (loss of bone mass that leads to weak bones that easily break) • Needs: 1000-1200 mg • Sources: Dairy, kale, broccoli, Chinese cabbage, tofu, fish with bones, fortified orange juice or cereal • don't consume more than 500-600 mg at a time Calcium

  8. Day 1 Day 2 1 cup milk 305 mg 1 cup Greek yogurt 448 mg 1/4 shredded cheese 204 mg --------- 957 mg 1 cup soy milk 289 mg 1 cup oatmeal 26 mg 1 cup Bok Choy 74 mg 1 cup white beans 158 mg 1 oz. almonds 82 mg 1 cup canned salmon 324 mg ---------- 953 mg

  9. the "sunshine" vitamin • important for regulation of blood calcium levels, muscle and nerve function, and the immune system • very few foods naturally have vitamin D • Sources: fatty fish, fortified milk, orange juice, and cereal • who is at risk for deficiency: breastfed infants, older adults, people with dark skin, people with malabsorption, obese people Vitamin D

  10. usually derived from: mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. • Rich in the omega-3 Fatty Acid of Eicosapentaenoic (EPA) • 3.5 ounces of fish=1 gram of omega-3 fatty acid • Docosahexaenoic acid (DHA) also found in fish-important for proper brain development and function • Heart Healthy Fish Oil

  11. Toxicity concerns: • result in a buildup of environmental poisons-i.e.mercury • using fish oil in combination with blood lowering medications may result in hypotension • fish oil combined with blood thinning medications may result in bleeding by reducing clotting factors Other Sources Omega-3 Fatty Acids: flax seeds, green leafy vegetables, nuts, vegetable oils provide alpha linolenic(ALA) • ALA=the basic form of omega-3 which the body will convert to EPA AI: men=1.6g/day women=1.1g/day

  12. important for nerve and blood cells • deficiency leads to anemia, that makes us feel tired and weak • depends on stomach acid to be digested • older adults and people who don't eat animal food are at risk for deficiency • only found in animal food Vitamin B12

  13. Folate is important to make genetic material and helps cells divide and grow • especially important to prevent neural tube defects in babies • RDA: 400 mcg • UL: 1000 mcg • Food sources: green leafy vegetables, broccoli, asparagus, oranges, nuts, beans, fortified grain products Folic Acid

  14. Antioxidants: substances that protect your cells against free radicals-compounds your body naturally produces from metabolism actions, as well as compounds that come from smoke, pollution, and radiation. Three major players: • Vitamin E • Vitamin C • Beta-carotene (Vitamin A) Minor Players: • Zinc • Selenium Antioxidants

  15. Preventing the growth of lipid (fat) degradation that can lead to atherosclerosis • Aids in cell communication • Protects cell membranes • Enhances immune response • Naturally occurs in 8 different chemical forms • Alpha-tocopherol • Synthetic Vit E is a mixture of the 8 forms • Natural sources have 2x the bioavailability Vitamin E

  16. Deficiency: rare-individuals with malabsorption issues Toxicity: Supplement taken in >3000 IU have shown effects such as cramps, diarrhea, fatigue, double vision, muscle weakness RDA: Adult: 15 mg/day=22.4 IU UL-1,000 mg/day Sources: • 1 T wheat germ oil=20.3 mg • 1 cup boiled spinach=1.9mg • 1 oz sunflower seeds=7.4 mg • vegetables oils, nuts

  17. Water Soluble • Important for collagen structure • Involved in neurotransmitter synthesis • Colds? • Enhance the absorption of non-heme iron Vitamin C

  18. Deficiency: scurvy Toxicity: rare: diarrhea, nausea, stomach cramps -hemochromatosis RDA: men: 90 mg/d Smokers: 35 mg women: 75 mg/d UL: 2,000mg/d • Better absorbed in lower daily intakes • ascorbic acid = form found in food Sources: • 1 cup green peppers=117 mg • 1 cup strawberries=84 mg • 1 orange=53 mg • 1 cup cooked kale=53 mg

  19. normal vision • immune system • reproduction • growth • bone metabolism Two forms: preformed and proformed: • proformed-plant food and supplements= beta-carotene • preformed=meats, fish, dairy RDA: men=900 mcg Vit A *no RDA for beta carotene women=700 mcg * Beta-carotene=possibly unsafe Vit A/Beta-Carotene

  20. Deficiency: rare in the US-common in developing nations • xerophthalmia=night blindness Toxicity: dizziness, nausea, headaches, coma, death • high intake of preformed Vit A in pregnant women may cause birth defects UL: 3,000 mcg vitamin A Sources: dairy, organ meats, fruits and vegetables • 1 cup sweet potato=16 mg beta carotene • 1 cup cooked kale=12 mg beta carotene • 1 cup canned pumpkin=16 mg BC; 1900 mcg Vit A • 1 cup whole milk ricotta=~350 mcg vit A

  21. Zinc-growth and development, immune response, wound healing, neurological function and reproduction. • RDA: Men=11 mg/d; women=8 mg/d • Sources:red meats, nuts/legumes, whole grains Selenium-maintains proper function of thyroid gland, possible anti-cancer effects • RDA: adults=55 mcg/d Deficiency seen in China-soil • Sources: animal meats, dairy *brazil nuts-544 mcg Zinc & Selenium

  22. If you are in general good health and eat a variety of foods based on the Dietary Guidelines, you most likely don't need supplements. • Woman who may become pregnant - 400 mcg/day of folic acid • Woman who are pregnant - prenatal vitamins that include iron • Adults >50 years - eat foods fortified with B12, take a multivitamin with B12, or B12 supplement • Others: consume <1600 cal/day, follow special diets, suffer from malabsorption or digestive issues • genetic diseases that affect absorption Who needs supplements?

  23. Paleo: cut out grains, dairy, diets can vary Vegetarian: no meat based product-may include dairy, eggs, and/or fish as exceptions Vegan: strictly no animal products of any kind Gluten-Free: no wheat, rye, barley Grain-Free: no grains at all! Special diets

  24. Check the label - active ingredients, nutrients includes, serving sizes, % DV Look at the claims Health claims, nutrition content claims, structure/function claims What to look for when buying a supplement

  25. Avoid mega-doses • Check Expiration Dates-may lose potency over time, especially in hot and humid climates. No date provided? Don't Buy! • Watch What You Eat What else?

  26. “manufacturers do not need to register their products with FDA or get FDA approval before producing or selling dietary supplements. Manufacturers must make sure that product label information is truthful and not misleading.” Regulation of Supplements

  27. ConsumerLab.com • NSF International • US Pharmacopoeia Independent evaluation

  28. Who operates the site? • What is the purpose of the site? • What is the source of the information? Are there any references? • Is the information current? • Does is sound “too good to be true”? • Am I chasing the latest headline? Finding reliable information on the internet

  29. Food First!

  30. References: Dietary Supplements. (2013) U.S. Food and Drug Administration. Retrieved from http://www.fda.gov/Food/DietarySupplements/ Fortification of food: Historical development and current practices.United Nations University. Retrieved from http://archive.unu.edu/unupress/food/8F154e/8F154E03.htm http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111 http://ods.od.nih.gov http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106 http://www.nlm.nih.gov/medlineplus/druginfo/natural/999.html National Osteoporosis foundation http://www.nof.org/ Nelms, M., Sucher, K.P., Lacey, K., Roth, S.L. (2011). Nutrition Therapy & Pathophysiology (2nd ed.). Belmont, CA: Wadsworth Insel, P. (2011) Nutrition (4th ed.) Sudbury MA: Jones and Bartlett American Dietetic Association (2009) Position of the American Dietetic Association: Nutrient Supplementation MedlinePlus www.nlm.nih.gov/medlineplus/druginfo/herb_All.html National Center for Complementary and Alternative Medicine (NCCAM) http://nccam.nih.gov Linus Pauling Institute, Oregon State University http://lpi.oregonstate.edu/infocenter/ http://www.fda.gov/Food/DietarySupplements/

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