Health Education Notes - Nutrition

**VITAMIN TABLE** Vitamin A - Fat soluble, 700 mcg, antioxidant Vitamin B12 - Water soluble, 2 mcg Vitamin C - Water soluble, 75 mcg, antioxidant Vitamin D - Fat soluble, 10 mcg Vitamin E - Fat soluble, 15 mcg, antioxidant Vitamin K - Fat soluble, No rdi Fat soluble vitamins are absorbed with...

**VITAMIN TABLE** Vitamin A - Fat soluble, 700 mcg, antioxidant Vitamin B12 - Water soluble, 2 mcg Vitamin C - Water soluble, 75 mcg, antioxidant Vitamin D - Fat soluble, 10 mcg Vitamin E - Fat soluble, 15 mcg, antioxidant Vitamin K - Fat soluble, No rdi Fat soluble vitamins are absorbed with dietary fats. This means that they are best absorbed when consumed with a source of fat. These vitamins are stored for later use. Their storage capability is beneficial during periods of low dietary intakes. Excessive amounts can lead to toxicity, since they don't readily excreted from the body. Water soluble vitamins are dissolved in water and are not stored in the body. They are either absorbed into the bloodstream or the excess is excreted through urine. One has to have regular intake to avoid deficiencies. Are less toxic than fat soluble vitamins. Understanding if a vitamin is fat or water soluble helps in making informed dietary choices, ensuring adequate intake and avoiding deficiencies. Antioxidants are substances that protect the cell from the damage caused by free radicals. They donate their electrons so there is a balance. Eggs, Green leafy vegetables. Citrus fruits, green peppers. Corn,nuts. Could be examples. Vitamin A,C,E are the best sources. Free radicals are molecules that contain an unpaired electron in its atomic orbital. They attack and damage the cells, by stealing electrons Vegans can become deficient in Vitamin B12 and D because it is mostly found in animal sources. A lack of vitamin D causes rickets and a lack of Vitamin C causes scurvy. **VITAMINS** The most important dietary recommendations are: Meal frequency and timing - Break, snack,lunch,snack,dinner,snack The food plate model - More veggies, fruits, healthy oils, whole grains, healthy protein, water A rainbow a day - Eat as many colored veggies as possible A vitamin is an organic compound and a vital nutrient that an organism requires. The body cannot produce most vitamins and therefore you need them from diet. Vitamin C - Citrus fruits, green peppers, strawberries and tomatoes. Vitamin E(Food alone can't provide so supplements can be helpful) - Corn. nuts, olives, green leafy vegetables. The body itself produces vitamin D when exposed to the sun. Vitamin D - Cheese, butter, margarine, fortified milk. Vitamin A mostly comes from animal sources such as eggs, meat and dairy products. Beta carotene, a precursor of vitamin A, comes from green leafy vegetables and intensely colored fruits and vegetables. Vitamin B1 - Fortified bread and cereals, fish, lean meat. Vitamin B12 - Eggs, meat, poultry, shellfish. Superfood is a marketing term with minimal scientific basis. It contains a health claim that a food product would provide health benefits due to its exceptional nutrient density. In many cases it is not true. **MINERALS** Calcium - The most common, 99% in bones. Function: essential for normal bone and teeth formation. Low intake has a role in development of osteoporosis. You need huge amounts now to prevent osteoporosis, and to support bone growth and development. Well known source: dairy products and grains. Vegans and lactose intolerants can have a low intake of calcium - calcium supplement is needed. Salt - Refined aka table salt aka sodium chloride. Recommendation - women 6g/day and men 7g/day. Daily intake in 2017 Finland women 7g/day and men 10g/day. High intake can raise blood pressure(heart diseases). Systolic/diastolic pressure - 120/80 mmHg. Sources - grains and meat products. Hard/long distance exercise - sweating - low salt(electrolyte) level-sports drink. Lack of electrolytes can cause cramps. Iron - Function: oxygen carrier in RBCs hemoglobin. Hemoglobin is the protein in RBC. It is vital in endurance sports. Heme iron - meat and fish absorb well. Non heme iron - Plants, absorption can be boosted by vitamin C. Non heme iron is weak - requires planning. Iron deficiency - The lack of iron due to increased need for iron or decreased amount for intake. Hemoglobin normal/ferritin stores low. Iron deficiency anemia - Prolonged, low intake of iron leads to decreased levels of hemoglobin Anemia - A medical condition in which the RBC count or hemoglobin is lower than normal. Teenage girls - growth + physical activity + iron lost during menstruation + 2 poor eating habits = Iron deficiency **SPECIAL DIETS** Why do people follow special diets - Religion, diseases and allergies = medical, health, beliefs and values, culture, a fad/trend, training, attention, financial problems, food shortages in certain places Lactose intolerance is caused by reduced or absent activity of lactase that splits lactose - lactose stays in the intestine - water and fermentation - stomach pain and gas. Lactose = the milk sugar. Lactase = the enzyme needed for splitting lactose into glucose or galactose. Diet - No food products containing lactose. Non dairy calcium sources - kale, tofu, soy milk, broccoli. Celiac disease = digestive disease caused by grain products which contain gluten. Gluten = a protein contained in wheat, rye and barley which damages the surface of the small intestine- interferes with the absorption of nutrients. One has to use gluten free products. Kosher - A term describing the food that is prepared in accordance with the guidelines of Jewish law. All blood must be drained. Meat cannot be eaten with dairy. Animals with clooven hooves are permitted. Pareve(neutral) can be mixed with meat and dairy. Challenging to keep in practice. The Muslim diet - Halal foods are determined in the Quran. Halal= permitted. Haram = prohibited. Pork, animal improperly slaughtered/already dead without slaughter, alcoholic drinks, carnivorous animals. Paleo diet - Aka caveman diet, hunter gatherer diet, stone age diet. The idea is to follow a diet similar to our ancestors millions of years ago. "Paleo people" believe that our body hasn't had the time (evolution) to adapt to modern processed foods. They exclude - grains, processed foods, dairy and refined sugar. Low Carb diet - The idea is to reduce the intake of carbohydrates. Based on the belief that one loses weight rapidly and that LCD prevents various inflammation reactions caused by carbs. Diabetic diet - Recommended diet suits all. High intake of unsaturated fats and dietary fiber. Glycemic index represents the effect carbohydrates have on blood glucose. GI less than 55 provides sustained energy but high GI rises blood sugar rapidly. Low intake of salt, saturated fats and sugar. Type 1 - To control blood sugar and Type 2 - To prevent gaining weight. Flexitarian diet - A plant based diet with flexibility for animal products in moderation. Refined grains and added sugar in moderation. Pescatarian diet - No meat. Low intake of saturated fats - Low cholesterol and less risk of heart disease. Red meat causes intestinal cancer. Low body weight - less risk of diabetes. Inappropriate treatment of farm animals. Global issues. Nutritionally high quality. Unsaturated fats and good fatty acids. Enough protein if fish is eaten regularly. No heme iron - iron deficiency? Lacto - ovo vegetarian diet - Diary + eggs+ veggies. Nutritionally like the lactovegetarian diet. Lactovegetarian diet - Dairy products + veggies. The most common. Nuts, legumes, seeds. If the diet contains fatty dairy products - high intake of saturated fats Vegan diet - Contains a lot of antioxidants and dietary fiber. One needs to plan with consideration to ensure sufficient nutrient intake. One needs to take vitamin B12, D and calcium deficiency in consideration. Vegan's iron intake is sufficient but one needs to take the poor absorption of non-heme iron in consideration. Vegan diet requires planning and knowledge of nutritional issues. Preventing osteoporosis and iron deficiency anemia needs to be taken into consideration. Dental erosion caused by the consumption of fruit drinks and juices. Vegan diet requires planning and the knowledge of nutritional issues. Preventing Osteoporosis and iron deficiency anemia has to be taken into consideration. Dental erosion caused by the consumption of fruit drinks and juices They can start selling fortified foods of these particular vitamins. They indirectly add suplements to food products. Individuals can start consuming healthy fats, which are fats which don\'t affect body in a bad way and are really necessary. Ex - avocado, nuts, olive oil, etc. They can start selling fortified food, educating people, encourage people for animal husbandry and farming. They can get electrolytes from natural sources like coconut water which is tasty and nutrious. They can have foods rich in potassium and magnesium( banana, avocado, nuts. They can have electolyte tablets or make sports drink at home with salt, honey and lime juice There are many risks based on eliminating something. These risks can be mitigated by having that food product in moderation and not over eating it. People should be given more education about it. Endurance sports require a high level of oxygen to produce energy. High levels of hemoglobin allow for greater oxygen carrying capacity, so more oxygen can be delivered to the muscles. Things that decrease - Pyhates and fibre Goal of this topic - You get to know about its role. We can identify deficiencies, make dietary choices, inform people.