Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods

1. Vitamins, Minerals, Antioxidants, Phytonutrients,Functional Foods By Melissa Bess, Nutrition and Health Education Specialist FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS 05/2007

2. Overview • What are vitamins? • Categories of vitamins • Functions • Food sources • Deficiencies • What are minerals? • Categories of minerals • Antioxidants

3. Overview (continued) • Phytonutrients • Functional Foods • Food Labels • Activity

4. What are vitamins? • Complex substances that regulate body processes • Coenzymes (partners) with enzymes in reactions • No calories, thus no energy

5. Categories

6. Functions: Normal vision Protects from infections Regulates immune system Antioxidant (carotenoids) Food sources: Liver Fish oil Eggs Fortified milk or other foods Red, yellow, orange, and dark green veggies (carotenoids) Vitamin A (and carotenoids)

7. Functions: Promotes absorption of calcium and phosphorus Helps deposit those in bones/teeth Regulates cell growth Plays role in immunity Sources: Sunlight (10 – 15 mins 2x a week) Salmon with bones Milk Orange juice (fortified) Fortified cereals Vitamin D (the sunshine vitamin)

8. Functions: Antioxidant, may lower risk for heart disease and stroke, some types of cancers Protects fatty acids and vitamin A Sources: Vegetable oils Foods made from oil (salad dressing, margarine) Nuts Seeds Wheat germ Green, leafy veggies Vitamin E

9. Functions: Helps blood clot Helps body make some other proteins Sources: Body can produce on its own (from bacteria in intestines) Green, leafy veggies Some fruits, other veggies, and nuts Vitamin K

10. Functions: Helps produce energy from carbs Sources: Whole-grain and enriched grain products Pork Liver Thiamin (B1)

11. Functions: Produce energy Changes tryptophan (amino acid) into niacin Sources: Liver Yogurt and milk Enriched grains Eggs Green, leafy veggies Riboflavin (B2)

12. Functions: Helps body use sugars/fatty acids Helps enzymes function normally Produces energy Sources: Foods high in protein typically (poultry, fish, beef, peanut butter, legumes) Enriched and fortified grains Niacin

13. Functions: Helps body make non-essential amino acids Helps turn tryptophan into niacin and serotonin Help produce body chemicals (insulin, hemoglobin, etc) Sources: Chicken Fish Pork Liver Whole grains Nuts Legumes Pyridoxine (B6)

14. Functions: Produces DNA and RNA, making new body cells Works with vitamin B12 to form hemoglobin May protect against heart disease Lowers risk of neural tube defects in babies Controls plasma homocystine levels (related to heart disease) Sources: Fortified and enriched grains and breakfast cereals Orange juice Legumes Green, leafy veggies Peanuts Avacados Folate (folic acid)

15. Functions: Works with folate to make RBC’s In many body chemicals and cells Helps body use fatty acids/amino acids Sources: Animal products Meat Fish Poultry Eggs Milk, other dairy Vitamin B12 (cobalamin)

16. Functions: Produces energy Helps body use proteins, carbs, and fats from foods Sources: Wide variety of foods Eggs Liver Wheat germ Peanuts Cottage cheese Whole grain bread Biotin

17. Helps produce energy Helps the body use proteins, fat, and carbs from food Sources: Found in almost all foods Meat, poultry, fish Whole grain cereals Legumes Milk Fruits, veggies Pantothenic Acid

18. Functions: Helps produce collagen (connective tissue in bones, muscles, etc) Keeps capillary walls, blood vessels firm Helps body absorb iron and folate Healthy gums Heals cuts and wounds Protects from infection, boosts immunity Antioxidant Sources Citrus fruits Other fruits, veggies Vitamin C

19. Deficiencies • Rickets (children and vitamin D) • Osteoporosis/osteomalacia (vitamin D) • Scurvy (vitamin C) • Night blindness (vitamin A) • Beriberi (thiamin)

20. What are minerals? • Regulate body processes • Give structure to things in the body • No calories (energy) • Cannot be destroyed by heat

21. Major minerals Calcium Phosphorus Magnesium Electrolytes (sodium, chloride, potassium) Trace minerals Chromium Copper Flouride Iodine Iron Manganese Selenium Zinc Categories of minerals

22. Calcium • Bone building • Muscle contraction • Heart rate • Nerve function • Helps blood clot

23. Phosphorus • Generates energy • Regulate energy metabolism • Component of bones, teeth • Part of DNA, RNA (cell growth, repair) • Almost all foods, especially protein-rich foods, contain phosphorus

24. Magnesium • Part of 300 enzymes (regulates body functions) • Maintains cells in nerves, muscles • Component of bones • Best sources are legumes, nuts, and whole grains

25. Electrolytes • Chloride: • Fluid balance • Digestion of food, transmits nerve impulses • Potassium • Maintains blood pressure • Nerve impulses and muscle contraction • Sodium • Fluid balance • Muscles relax, transmit nerve impulses • Regulates blood pressure

26. Electrolytes • Sources: • Salt (sodium chloride) • Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)

27. Iron • Part of hemoglobin, carries oxygen • Brain development • Healthy immune system • Sources: • Animals (heme) vs. plants (non-heme) • Better absorbed from heme • Consume vitamin C with non-heme • Fortified cereals, beans, eggs, etc.

28. Antioxidants • Slow or prevent damage to body cells • May improve immune function and lower risk for infection and cancer • Carotenoids – beta carotene (familiar) • Vitamin C • Vitamin E • Found in colorful fruits/veggies and grains

29. Phytonutrients • Phyto – plant • “Spark” body processes that may fight, or reduce risk for some diseases • Fruits/veggies • Examples: • Carotenoids • Lutein • Lycopene • Flavanols • Prebiotics/probiotics • Soybeans For more information: see page 109 in the ADA Complete Food and Nutrition Guide

30. Functional Foods • Foods that provide benefits beyond basic nutrition • Phytonutrients • Prebiotics/probiotics • Fatty fish/omega 3’s • Soy protein • Oats (heart-healthy) • Flaxseed

31. Food Labels • Must list vitamins A, C, calcium, iron • May list others (potassium, folate, riboflavin, etc.)

32. Activity Time