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)

RDA Deficiency disease Overdose disease

Vitamin A

Retinol, retinal, beta carotene

900 µg

Night-blindness, Hyperkeratosis, and Keratomalacia[19]

Hypervitaminosis A

Vitamin B1 Thiamine 1.2 mg

Beriberi, Wernicke-Korsakoff syndrome

Drowsiness or muscle relaxation with large doses.

Vitamin B2 Riboflavin 1.3 mg Ariboflavinosis

Vitamin B3 Niacin, niacinamide

16.0 mg Pellagra

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 Overdose disease

Vitamin B5 Pantothenic acid 5.0 mg[23] Paresthesia Diarrhea; possibly

nausea and heartburn.[24]

Vitamin B6 Pyridoxine, pyridoxamine, pyridoxal

1.3–1.7 mg

Anemia[25] peripheral neuropathy.

Impairment of proprioception, nerve damage (doses > 100 mg/day)

Vitamin B7 Biotin 30.0 µg Dermatitis, enteritis

Vitamin B9 Folic acid, folinic acid 400 µg Megaloblast

birth defects,

May mask symptoms of vitamin B12 deficiency; other effects.

Vitamin chemical name(s)

RDA (male, age 19–70)[18]

Deficiency disease Overdose disease

Vitamin B12 Cyanocobalamin, 2.4 µg

Megaloblastic anemia[26]

Acne-like rash [causality is not conclusively established].

Vitamin C Ascorbic acid 90.0 mg Scurvy Vitamin C megadosage

Vitamin D Ergocalciferol,

5.0 µg–10 µg[27]

Rickets and Hypervitaminosis D

Vitamin E Tocopherol, tocotrienols 15.0 mg Deficiency

is very rare]

Increased congestive heart failure seen in one large randomized study.[29]

Vitamin K

phylloquinone, menaquinones

120 µg 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 RDA/AI Category

Calcium 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.

Chlorine 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.

Copper 900 µg is required component of many redox enzymes, including cytochrome c oxidase.

Dietary element RDA/AI Category

Iodine 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

Iron 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]

Phosphorus 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]

Dietary element RDA/AI Category

Potassium 4700 mg

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

Selenium 55 µg a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.

Sodium 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 RDA/AI Category

Zinc 11 mg

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