Lecture 3.2 - Micronutrients and Water PDF

Angela Cope NATS1560: Understanding Food acope@yorku. Micronutrients and Water ca Learning Objectives: To define the micronutrients and distinguish the two kinds, vitamins and minerals To identify the different types of vitamins and minerals and surve...

Angela Cope NATS1560: Understanding Food acope@yorku. Micronutrients and Water ca Learning Objectives: To define the micronutrients and distinguish the two kinds, vitamins and minerals To identify the different types of vitamins and minerals and survey some of their main functions and food sources water-soluble and fat-soluble vitamins minerals: major minerals, electrolytes, and trace minerals, To define micronutrient deficiencies, and identify several major examples To define the two types of malnutrition, undernutrition and overconsumption, and explain how they are related to micronutrient deficiencies To list the functions of water in the human body To define solutions and the pH, or acid-base, scale Micronutrients: Nutrients needed by the body in small amounts – milligrams or micrograms Naturally provided in adequate amounts by a diet that is rich in whole foods that provides sufficient calories; especially one that includes fruits and vegetables Do not provide energy to the body, but provide other essential functions Two kinds: Vitamins and Minerals Vitamins: organic compounds produced by plants and animals Minerals: elements absorbed (as parts of compound molecules) from the soil by plants, and from plants by animals Micronutrient deficiencies: one form of malnutrition  THE DOUBLE BURDEN OF MALNUTRITION: Between 720 and 811 million people faced hunger in 2020, or 9-10% of the world malnutrition population An estimated 2.37 billion people (1 in 3) in the undernutritio world did not have regular access to safe, overconsumptio n: n: insufficient nutritious and sufficient food in 2020. excess calories calories and In 2016, 41 million children under the age of 5 proteins years, and more than 1.9 billion adults (18 years and older) were overweight. Of these, over 600 million adults were obese micronutri Underfed and overfed can both also suffer from ent micronutrient deficiencies deficiencie s Many nations, communities, households, and even individuals across the world today suffer from both undernutrition and overconsumption 4  TEST PRACTICE: Many people today have diets that provide too many calories but not enough __________ a. energy b. macronutrients c. micronutrients d. chocolate 5 TEST PRACTICE: Today, the poor suffer from undernutrition, while the rich suffer from overconsumption. a.True b.False VITAMINS: Essential organic nutrients needed in tiny amounts (milli- and micrograms) to make possible the processes of body’s FAT-SOLUBLEmetabolism VITAMINS Stored in liver and fat tissues, WATER-SOLUBLE VITAMINS excess may build up to toxic Travel freely in bloodstream, levels excess is readily excreted Vitamin A B complex thiamin (B1), riboflavin (B2), Vitamin D niacin (B3), pantothenic acid Vitamin E (B5), pyridoxine (B6), biotin (B7), folate (folic acid, B9), Vitamin K cobalamin (B12). Vitamin C © Sizer, Whitney, Piche, Nutrition. Concepts and Controversies (Nelson, 2012), VITAMIN A Group of compounds: retinol, retinal, retinoic acid −vision −Food sources: liver, fish, eggs, −immune system butter, fortified milk −skin and inner Provitamins A: beta-carotene linings and other carotenoids −bones and teeth −Food sources: orange and dark −gene expression green fruit and veggies −reproduction Needed for: 8 TEST PRACTICE: If you eat too much fresh fruit you may overdose in vitamin C: a. True b. False 9 TEST PRACTICE: Excessive amounts of vitamin D supplements are toxic. a. True b. False VITAMIN A DEFICIENCY (VAD) Vitamin A Deficiency The World Health affects 250 million of Organization is working to undernourished children and reduce it with programs of adults every year around the Vitamin A supplementation world, causing blindness, and fortification of staple infections, and infant foods, such as flour, milk, oil, mortality! and sugar. 11  VITAMIN D THE SUNSHINE VITAMIN Actually, a steroid hormone Synthesized by the skin with the help of sunlight Ability to synthesize depends on skin Exposure to sunlight tone and decreases with age between April and October for 30-40 min a day without Food sources: salmon, shrimp, sardines, sunscreen at our latitudes guarantees optimal vitamin egg yolk, fortified milk Needed for D level for most of the year! − absorption of calcium for bone and teeth formation, and functioning of heart, muscles, brain and more − immune system − many other organs and functions But avoid DIY supplementation, and in In children, vitamin D deficiency any case keep it below causes rickets 2000 IU per day. Ask a 12 doctor!  VITAMIN E VITAMIN K Produced by gut bacteria Antioxidant, especially for In green veggies, soybeans, lungs and blood cells canola Present in small amounts Necessary for blood to clot in many foods Assists in bone formation along Deficiency is rare with vitamin D Deficiency is rare (newborns, medical conditions, antibiotics) 13  VITAMIN C B VITAMINS Coenzymes Ascorbic acid = anti- In beans, whole grains, scurvy vitamin potatoes, asparagus, etc Antioxidant, maintains B12 mostly only in animal collagen, protects food – nutritional yeast is a against infections, vegan source helps iron absorption Thiamin (B1) deficiency: beriberi Fresh fruit and Niacin (B3) deficiency: vegetables provide pellagra ample amounts Folate deficiency: neural Vitamin C deficiency: tube defects scurvy 14 REVIEW: What are the fat-soluble vitamins? (answer only with letters) 15 REVIEW: What are the water-soluble vitamins? (answer only with letters) REVIEW: How many kcal/g does Vitamin A provide? REVIEW: What is the cause of Beriberi? REVIEW: What is the cause of Scurvy? REVIEW: What is the cause of Pellagra? REVIEW: What is the cause of neural tube defects? MINERALS: MAJOR MINERALS TRACE MINERALS calcium iron sulfur phosphorus chromium zinc magnesium iodine copper sodium manganese selenium chlorine (chloride) molybdenum potassium fluorine (fluoride) SOME IMPORTANT MINERALS: Calcium and phosphorous, primary components of bones and teeth Iron, component of hemoglobin Sodium and potassium, needed for fluid balance in and between body cells, and muscle and nerve functions Chlorine (chloride) and magnesium, essential to metabolism Zinc, needed for health of skin, nervous system, immune system, reproductive system, and more 23 TEST PRACTICE: Which of the following is an example of a micronutrient deficiency? A) Beriberi B) Scurvy C) Rickets D) Pellagra E) All of the Above 24 WATER The body needs a steady supply of water Water is the basis of all body fluids, and is contained in muscles, fat, tissues, and bones is a solvent needed for many biochemical activities needed for the elimination of waste from the body regulates body temperature lubricates joints and cushions organs 25 SOLUTIONS, ACIDS, AND BASES Solution: mixture in which the molecules or ions of a substance (solute) are dissolved in a liquid (solvent) Water is a good solvent because its molecules are polar (electric charge not equally distributed) Acid: substance that releases H+ ions when dissolved in water, giving it a sour taste Base or alkali: substance that accepts H+ ions 26 TEST PRACTICE: Which of the following minerals are required for fluid balance and muscle and nerve function? A) Calcium and phosphorus B) Iron C) Sodium and Potassium D) Chloride E) Zinc THE pH SCALE Pure water is the standard of acidity pH: measure of acidity (or concentration of H+) 28  REVIEW What percentage of the What is the approximate human body, pH of the following approximately, is made of substances? pH 7 (neutral) the following substances? 55-65% Water Water 15% Hydrochloric acid pH 1 (very strong acid) Lemon juice pH 2 (strong acid) Proteins 15-30% Egg white pH 8-9 (slightly basic) Lipids 5-6% Vinegar pH 2-3 (strong acid) Minerals Yogurt pH 4-5 (mild acid) Ammonia pH 12 (very basic) 29