Carbohydrates, Fats, Proteins

Complex carbohydrates & sugars   Naturally found in fruits (rare), cereal grains, beans   Usually in conjunction with fiber   Slows down digestion  

Refined carbs & sugar   No fiber, minerals, vitamins 1.  Quickly converted into blood glucose 2.  Blood glucose low again in couple hours 3.  Still insulin – no fat matabolized 4.  Eat again 5.  Heart attack & diabetes  

   

Lipids are necessary Essential fatty acids ◦  ◦  ◦  ◦ 

 

Polyunsaturated Fats the body cannot synthesize Omega6 – plant oils Omega3 – fish

Butter & animal fats are saturated

◦  Liquid at room temp = good ◦  Solid at room temp = worse

   

Cholesterol = necessary, but too much  heart disease & stroke Trans-fats: from hydrogenation ◦  Lipase cannot process

Amino acids – 20   Eight are essential   Animal proteins match human needs   Plant proteins usually lack some essentials  

◦  Quinoa  

Beans and rice: ✓

 

Carbohydrates – none ◦  Supplemental pathways

 

Fats – rabbit starvation (if protein high) ◦  Diarrhea, discomfort, fatigue, low blood pressure, hunger

 

Protein

◦  Marasmus   Tissue & muscle wasting

◦  Kwashiorkor   Edema, anorexia, skin ulcers   Protein deficiency + other nutrients

 

Vitamins ◦  Organic molecules essential for growth & survival ◦  Must obtain from diet ◦  Micro amounts

 

Minerals ◦  Inorganic substances

 

Supplements? ◦  Regular consumption of veggies & whole foods ◦  Vegetarians (D & B12), sick, elderly, pregnant ◦  Too much?

Vitamin

chemical name(s)

Vitamin A

Retinol, retinal, beta carotene

RDA

Deficiency Overdose disease disease Nightblindness, 900 µg Hyperkeratosis Hypervitaminosis A , and Keratomalacia[ 19]

Vitamin B1

Thiamine

Beriberi, Wernicke1.2 mg Korsakoff syndrome

Vitamin B2

Riboflavin

1.3 mg Ariboflavinosis

Vitamin B3

Niacin, niacinamide

16.0 m Pellagra g

Drowsiness or muscle relaxation with large doses.

Liver damage (doses > 2g/ day)[22] and other problems

Phototransduction   Night blindiness   Most common cause of blindness in developing world   Diminished ability to fight infections  

Important for glucose metabolism   Beriberi - Thiamine  

◦  Hulled rice in Japan ◦  Weight loss, decreases sensory perception, weakness & pain in limbs, heart failure

 

Pellagra - Niacin

◦  Overly dependant on corn ◦  Diarrhea, dermatitis dementia, death

Vitamin

chemical name(s)

RDA

Deficiency disease

Vitamin B5

Pantothenic acid

Vitamin B6

Pyridoxine, pyridoxamine , pyridoxal

1.3– 1.7 mg

Anemia[25] peripheral neuropathy.

Vitamin B7

Biotin

30.0 µg

Dermatitis, enteritis

Vitamin B9

Folic acid, folinic acid

400 µg

May mask symptoms of Megaloblast vitamin B12 deficiency; birth defects, other effects.

5.0 mg[23] Paresthesia

Overdose disease Diarrhea; possibly nausea and heartburn.[24] Impairment of proprioception, nerve damage (doses > 100 mg/day)

RDA (male, age 19–70)[18]

Vitamin

chemical name(s)

Deficiency Overdose disease disease

Vitamin B12

Cyanocoba 2.4 µg lamin,

Megaloblas Acne-like rash [causality is tic not conclusively [26] anemia established].

Vitamin C

Ascorbic acid

90.0 mg

Scurvy

Vitamin C megadosage

Vitamin D

Ergocalcife rol,

5.0 µg– 10 µg[27]

Rickets and

Hypervitaminosis D

Vitamin E

Tocopherol, 15.0 mg tocotrienols

Increased congestive heart Deficiency failure seen in one large is very rare] randomized study.[29]

Vitamin K

phylloquino ne, 120 µg menaquino nes

Bleeding diathesis

Increases coagulation in patients taking warfarin.[30]

Vitamin C needed for collagen   Spots on skin, bleeding from mucus membranes   Immobilization, loss of teeth  

Dietary element

Calcium

Chlorine

Copper

RDA/AI

Category

1000 mg

is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds.

2300 mg

is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt (sodium chloride) is the main dietary source.

900 µg

is required component of many redox enzymes, including cytochrome c oxidase.

Dietary element

Iodine

Iron

RDA/AI

Category

150 µg

is required not only for the synthesis of thyroid hormones, thyroxine and triiodothyronine and to prevent goiter, but also, probably as an antioxidant, for extrathyroidal organs as mammary and salivary glands and for gastric mucosa and immune system (thymus): Iodine in biology

8 mg

is required for many proteins and enzymes, notably hemoglobin to prevent anemia. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains.

Dietary element

RDA/AI

Category

Magnesium

420 mg

is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa mass.

Manganese

2.3 mg

is a cofactor in enzyme functions.

Molybdenum

45 µg

the oxidases xanthine oxidase, aldehyde oxidase, and sulfite oxidase[5]

700 mg

is a component of bones (see apatite), cells, in energy processing and many other functions.[3] In biological contexts, usually seen as phosphate.[4]

Phosphorus

Dietary element Potassium

Selenium

Sodium

RDA/AI

Category

4700 mg

is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas.

55 µg

a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.

1500 mg

is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.

Dietary element Zinc

RDA/AI

Category

11 mg

is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase.