3.10.08 Vitamins and Minerals

pg. 17 pkt.

Organic compounds
essential for almost every metabolic process
one of the newest sciences
Have no caloric value-no direct energy from vitamins and minerals

Most are essential:
4 Fat Solubles (ADEK)
9 Water Solubles (C & 8Bs)

Fat Sol.
-absorbed in conjunction with fat, consumed with fattiest meal of the day.
-must have 10-20% of diet comprised of fat
-don't lose these with processing (cooking,etc.) (not significantly).

See packet pages for all of the vitamins and minerals named.

Supplements have not been shown to improve performance if a person gets enough from their diet.

Never suggest more than 100% of the RDA to clients.

Can recommend vit/min supplements:
-3 day recall
-pregnancy/lactation
* +300(preg)-500(lac) calories per day (more expensive to lactate than carry the baby)
-lactose intolerance
-antibiotics-also kill good bacterial
-low calorie diet (<1200 kcals per day) in order to meet RDA from natural sources, you must consume at least 1200 cal.

Antioxidants
-neutralize free radicals
*free radicals: compounds that have unpaired electrons and are thus unstable. To stabilize, they will steal electrons from other compounds usually damaging them and their function. Oxidation increases the risk of cancer.
-Vit C and E and Beta Carotene combine with the free radicals making them inactive.

Minerals pg. 26 pkt.

Inorganic compounds
-elements found in nature
-essential
-stable-cannot destroy them

More is not better

Ca & Fe
if you consume the recommended amounts of these from natural sources, there is a good chance that you are covered on all the rest. The foods with these in them tend to have the other essentials you need.