Vitamins and Minerals：维生素和矿物质.ppt

Partner and Think! 1. Which vitamins are a source of energy? 2. What do vitamins ADEK have in common? 3. Why are processed grains enriched? 5. What is the #1 cause vitamin overdose? 6. What does the USP symbol guarantee? 7. Why is food usually a better source of vitamins than supplements? 8. What supplements help you lose weight and/or gain lean mass? Vitamin Trivia Essential, organic, labile in heat, light, oxygen Either water or fat soluble Not an energy source Assist proteins acting as coenzymes Too much - too little can be risky to health Bogus vitamins;sold as supplements…Beware! Best Source: fresh whole foods 1st? supp 2nd Fat Soluble Vitamins (A, D, E, K) Stored in the body A few are made in the body to some degree Cholesterol ? vitamin D Gut bacteria ? vitamin K Beta carotene ? vitamin A (plant, nontoxic) (animal) Beta carotene + E act as an antioxidants Water Soluble (B-vits, Vit C) Limited storage in body; ‘cept B12 Most are easily destroyed/inactivated Niacin made in body Tryptophan ? niacin (EAA) (vit) A given set of B-vits (+ Iron) added to enriched foods Vit C acts as an antioxidant Vitamin C Deficiency  Scurvy Citrus, potato, tomato, broccoli, leafy greens, crucifers = Tasty Vit C Prevention!!! But…………. What about D? Is it a vitamin? Cholesterol ???Vitamin D Skin Sunlight activates cholesterol in skin Previtamin D3 made Consume ready made D3 in food Liver action 25 hydroxy vitamin D3 Kidney action 1,25 hydroxy vit D3 (active D) Rickets Vitamin D induced Calcium deficiency Increased incidence recently in US. Why? Getting Enough Vit D Can’t make enough vit D in Bay Area ~Oct – Mar RDA 600 IU (higher for seniors) 1000+IU day OK Milk 100 IU /cup, canned tuna ? cup 130 IU, red sockeye salmon 480 IU D3 (cholecalciferol) best source Calcium with Vit D3 ….good combo Bottom line on Vitamins You don’t need much Long term deficie