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DV 130: gm Toxicity: N/A
Function: Satisfies Calorie Needs, Provides Energy Source Rice, Bread, Potatoes, Pasta, Fruit Deficiency |
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DV 51.7-91.5 gm Toxicity N/A Source Deficiency |
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| DV 38 gm Toxicity N/A Source Deficiency |
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| DV 56 gm Toxicity N/A Source Deficiency |
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A,D,K,E • Fat-soluble vitamins - Not readily excreted (except vitamin K)
- Can accumulate in the body
- Absorbed along with fat
- Carriers in the bloodstream – In lipoproteins
- Storage in the liver & adipose tissue
- Most is absorbed if there is enough fat
- Fat malabsorption – May cause deficiency
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DV: 900 mcg RAE Toxicity: 3000 (mcg) Signs and symptoms – Bone/muscle pain, loss of appetite, skin disorders, headache, dry skin, hair loss, increased liver size, vomiting – Fetal malformation – Possible permanent damage Effects of high carotenoid intake Sources:Liver, Fortified Milk & Cereals Function: Vision, Growth, Dry skin, Immune System, Acne medication Deficiency: vision-skin conditions |
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DV: 5-15 mcg Toxicity: 50 (mcg) – Over-absorption of calcium (hypercalcemia), increase calcium excretion– Calcium deposits in organs and blood vessels– Growth retardation Sources:Sun, Fortified Milk & Cereals, Fish Oil Function: Ca, P absorption, Bone Calcium Deficiency: Rickets is the result of low vitamin D – Breastfed infants with little sun exposure • Osteomalacia (soft bones) – Rickets-like disease in adults – Bones lose minerals and become porous |
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DV: 15 mg Toxicity:1000 (mg) – Inhibit vitamin K metabolism andanticoagulants – Possible hemorrhage – Muscle weakness, headaches, nausea Sources: Plant Oils, Greens, Fruits, Nuts, Fortified Cereals Function:Antioxidant, Prevent A, Fatty acid Breakdown Deficiency: – Breakdown of cell membranes – Hemolysis – Nerve degeneration |
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DV: 90-120 mcg Toxicity: • Excess vitamins A and E – Interferes with vitamin K– May cause hemorrhage and fractures• Newborns– Routinely injected with vitamin K– Breast milk is a poor source • Toxicity unlikely; readily excreted Sources:Green Veggies, Liver, Plant Oils Function:Blood Clot Factors, Bone Metabolism Protiens Deficiency: |
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• Dissolve in water • Generally readily excreted from body • Subject to cooking losses • B’s function as coenzymes |
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DV: – 1.1 mg/day for women – 1.2 mg/day for men Toxicity: non-toxic Sources: Sunflower Seeds, Pork, Whole Grains, Beans, Peas Function: • Used to release energy from carbs • Sensitive to alkalinity and heat Deficiency: Beriberi |
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| DV: – 1.1 mg/day for women – 1.3 mg/day for men Toxicity Non-toxic Function: Coenzyme - energy metabolism that need O2 Sources: Milk, Mushrooms, Spinach, Liver, Grains Deficiency: – Inflammation of mouth and tongue, dermatitis, sensitivity to sun |
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DV: – 14 mg/day for women – 16 mg/day for men Toxicity: – Upper Level is 35 mg/day Sources: Milk, Mushrooms, Spinach, Liver, Grains Function:Coenzyme forms used in energy (fat Deficiency: – Pellagra
– 3 D’s Disease Diarrhea Dermatitis |
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DV: 5 mg Toxicity: N/A Sources: Mushrooms, Liver, Broccoli, Eggs Function: Part of Coenzyme-A– Essential for metabolism ofcarbohydrate, fat, and protein Deficiency: • Deficiency rare – Usually in combination with otherdeficiencies |
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DV: 30 mcg Toxicity: N/A Sources: Cheese, EggYolks, Cauliflower, Peanut Butter, Liver Function: • Co-enzyme – Metabolism of carbohydrate and fat– Helps breakdown certain amino acids Deficiency: —rare – Scaly, inflamed skin– Changes in tongue, lips– Decreased appetite, nausea, vomiting |
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DV: 1.3-1.7 mg Toxicity: 100 mg • Toxicity potential – > 200 mg/day can lead to irreversible nervedamage – Upper Level set at 100 mg/day Source: Animal foods, Organ Meats, Oysters, Clams, Fortified Cereal Function: Coenzyme of Folate Metabolism, Nerve Function • Coenzyme forms– Metabolism of carbohydrate, fat, & protein– Synthesize • nonessential amino acids• neurotransmitters • hemoglobin and WBC – Role in homocysteine metabolism
- Alcohol increases vitamin B-6 destruction Deficiency: —rare– Scaly, inflamed skin– Changes in tongue, lips– Decreased appetite, nausea, vomiting |
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DV: 400 mcg Toxicity: N/A Sources: -Green Veggies, Orange Juice, Organ Meats, Sprouts Function: • Coenzyme – DNA synthesis– Homocysteine metabolism• Sensitive to:– Heat, oxidation, ultraviolet light Deficiency: – Affects RBC reproduction• Can’t carry oxygen as well• Megaloblast cells – immature RBCs• Megaloblastic Anemia• Neural tube defects |
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DV: 2.4 mcg Toxicity:N/A Sources: • Synthesized by bacteria, fungi & algae • Animal products– Eggs– Milk– Organ meat• Stored primarily in the liver of animals• Synthetic form found in cereal & pills Function: • Coenzyme– Role in folate metabolism– Maintenance of the myelin sheaths Deficiency: • Deficiency– Pernicious anemia– Nerve degeneration and paralysis– Macrocytic anemia |
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DV: 75-90 mg Toxicity: 2 gm • Excess excreted– Diarrhea common Sources: Citrus Fruits, Strawberries, Broccoli, Greens Function: • Synthesis of collagen • Antioxidant– Reduces cancer-causing agents• Iron absorption• Immune functions– Doesn’t prevent colds, reduces symptoms •Neurotransmitter\Hormone\Connective Tissue Synthesis • Synthesized by most animals fromglucose – Not by humans
Deficiency: • Scurvy – Deficient for 20-40 days – Fatigue, pinpoint hemorrhages– Bleeding gums – Weakness– Fractures – Associated with poverty |
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DV:425-550 mg Toxicity:3.5 gm Sources:Widely distributed Function: • Essential nutrient, though not a vitamin • All tissues contain choline • Precursor for acetylcholine(neurotransmitter) • Precursor for phospholipids • Some role in homocysteine metabolism Deficiency: Deficiency rare |
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• Various functions in the body • Major Minerals – Require >100 mg /day – Calcium, phosphorus • Trace Minerals – Require < 100 mg/day – Iron, zinc |
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DV Recommend: 9 cups for women 13 cupsfor men as a starting point • Universal Solvent • 50%-70% of body weight • Muscle contains 73% water – Fat contains ~20% • Can’t survive long without it |
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Functions of water • Body temperature regulation – Water absorbs excess heat – Body secretes fluid via perspiration – Skin is cooled as perspiration evaporates • Removal of body waste via urine– Urea excretion– Sodium excretion– Avoid concentrated urine • Amniotic fluid, joint lubricants, saliva, bile |
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Hydration • Loss of 1%-2% of body weight in fluid – Thirst signal • Loss of 4% of body weight causes muscleweakness – Lose significant strength and endurance • Loss of 10%-12%– Heat intolerance • Loss of 20%= Coma and death Over Dose • Overburden the kidneys • Low blood electrolyteconcentrations • Blurred vision Death>20% |
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| • Degree of absorption • Presence of binders and fiber – Animal products are better absorbed – Plants depend on mineral content of soil • Refinement lowers mineral content – More refined = less mineral content – Enriched = puts it back |
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• Various functions in the body
• Major Minerals – Require >100 mg /day – Calcium, phosphorus
• Trace Minerals – Require < 100 mg/day– Iron, zinc |
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Fiber-Mineral – Phytic & oxalic acid – High fiber candecrease absorptionof iron, zinc, others – Yeast can breakbonds • Mineral-Mineral – Competition forabsorption – Size competition • Mineral-Vitamin – C enhances iron– D enhances Ca |
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• Trace minerals are more toxic – Gap between need & toxic is small • Result of supplementation – Don’t exceed UL long term –Look for the United States Pharmacopeia(USP) -approved brands |
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| DV: 1500 mg Toxicity: 2300 mg Sources: Table Salt, Processed Foods, Condiments, Soups, Chips Function: Major + Ion of Extracellular Fluid, Nerve Impluse, Water Balance • Table salt (NaCl): 40% sodium, 60% chloride – 95% of ingested sodium is absorbed • Positive ion in extracellular fluid – Muscle contraction – Conduction of nerve impulses • Key for retaining body water – Aldosterone regulates sodium balance – Excretion regulated by the kidneys • Aids in nutrient absorption Deficiency: Deficiency is rare • Excessive perspiration – Losing 2-3% of body weight • Signs of deficiency: – Muscle cramp, nausea, vomiting,dizziness, shock, coma |
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Potassium (K) Positive ion in intracelluar fluid |
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| DV: 4700 mg Toxicity: N\A Sources: Spinach, Sqyash, Bananas, Orange Juice, Milk, Meat, Grains Function: Major + Ion of Intracellular Fluid, Nerve Impluse, Water Bal– Fluid balance – Nerve impulse transmission -Associated with lowering blood pressure
Deficiency: – Muscle cramps, confusion, constipation, irregular heart beat, heart failure |
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Chloride (Cl) Negative ion for extracellular fluid |
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DV: 2300 mg Toxicity: 3600 mg • High intake may cause high blood pressure Sources: • Found in fruits and vegetables, Table Salt, Some Veggies, Processed Foods Function: – Immune response, nerve function Major - Ion of Extracellular Fluid, Stmach Acid, Nerve Imp Deficiency: • Deficiency is rare |
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| DV: 1000- 1200 mg Toxicity: 3-4 gm Sources: Bran, Green Veggies, Nuts, Chocolate, Legumes Function: -Bone Formation, Enzyme Function, Nerve & Heart Funtion Absorption – Requires slightly acidic environment and vitamin D Deficiency: • “A pediatric disease with geriatricconsequences” • Leads to ~1.5 million fractures / year • Slender, inactive women who smokeare most at risk • “Less bones” |
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DV: 700 mg Toxicity: 3-4 gm • Problem for individuals with inefficient kidney function • Phosphate ions bind calcium – Chronic imbalance may lead to bone loss Sources: Dairy, Processed Food, Fish, Soft Drinks, Baked Foods, Meat Function: -Major Ion of Intracellular Fluid, Bone and Tooth, Metabolic Deficiency: Deficiency unlikely |
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| DV: 400-420 mg Toxicity:350 mg Sources: Bran, Green Veggies, Nuts, Chocolate, Legumes Function: Bone Formation, Enzyme Function, Nerve & Heart • Nerve and heart functions • 60% is stored in the bones • Absorption based on body’s needs(normally 40%-60%) • Cofactor for +300 enzymes Deficiency: • Irregular heartbeat • Weakness • Muscle pain • Disorientation • Seizures |
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| DV: N/A Toxicity: N/A Sources: Protein Foods Function: Part of Vitamins and Amino Acids, Drug Detox, Acd/Bse Bal Deficiency: No deficiency or toxicity |
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| DV: 8 mg Toxicity:45 mg • Serious, especially for children • Signs: – Diarrhea, constipation, nausea, abdominal pain – Causes death due to respiratory collapse (shock) • Hemochromatosis – Genetic disease – Iron deposit that can lead to organ damage – May go undetected until organ damage at 50-60 Sources: Meat, Seafood, Broccoli, Peas, Bran, Enriched Breads Function: (Components of Hemoglobin, Immune Function, Cognitive Dev) • Hemoglobin in red blood cells – Transports oxygen and carbon dioxide – High turnover, high demand for iron • Myoglobin in muscle cells • Brain & Immune function • Drug-detoxification pathway • Bone health Deficiency: Iron deficient anemia • Most common form of anemia • Low levels of hemoglobin andhematocrit • Insufficient intake and stores • Reduction in – Production of red blood cells – Oxygen-carrying capacity |
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| DV: 11 mg Toxicity:40 mg • Inhibits copper metabolism • Possibly increases risk for prostate cancer • Causes diarrhea, cramps, nausea, vomiting • Depresses immune functionSources: Seafood, Meat, Greens, Whole Grains Function: (Required For Nearly 200 Enzymes, Growth, Immunity, Sex Dev) • Cofactor to many enzymes • DNA synthesis, growth, protein metabolism,wound healing • Immune function• Bone & sexual organ development • Insulin function • Cell membrane structure and function • Prevention of oxidative cell damage • Slows macular degeneration Deficiency: • Symptoms – Rash– Diarrhea – No appetite – Reduction in taste & smel l– Hair loss – Growth can be hampered |
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DV: 55 mcg Toxicity:400 mcg • Garlicky breath• Hair loss • Nausea, vomiting • Weakness• Rashes • Cirrhosis of the liver Sources: Meats, Eggs, Fish, Seafood, Whole Grains Function: (Antioxidant) – Co-factor for glutathione peroxidase – Protects the heart and other cells from oxidative damage – Works together with vitamin E • Thyroid hormone metabolism Deficiency: • Muscle pain • Muscle wasting • Weakness • Deterioration of heart muscle |
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| DV: 150 mcg Toxicity: 1.1 mg Sources: Iodized Salt, White Bread, Saltwater Fish, Dairy Function: Component of Thyroid Hormone – Supports thyroid hormone synthesis – Regulates metabolic rate, growth, development Deficiency: – Thyroid gland enlarges (goiter) due to low intake– Cretinism, stunting of fetal growth and mentaldevelopment as a result of low iodide in maternaldiet
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| DV: 900 mcg RAE Toxicity: 8-10 mg Sources: Liver, Cocoa, Beans, Nuts, Whole Grains, Dried Fruits Function: Iron Metabolism, Antioxidant Enzymes, Protein Met Synthesis • Aids in iron metabolism • Part of connective tissue protein • Cofactor for antioxidant enzymes • Immune system function • Blood clotting • Blood lipoprotein metabolism Deficiency: • Anemia • Decreased WBC • Bone loss • Inadequate growth • Cardiovascular disease |
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| DV:3.8 mg Toxicity: 10 mg Sources: Fluoridated Water, Toothpaste, Tea, Seaweed Function: Helps Keep Teeth Intact, Protects From Dental Caries • Role in prevention of dentalcaries – Helps tooth enamel resist acid – Inhibits bacterial growth Deficiency: • Upper Level is 1.3-2.2 mg/day for children • Upper Level is 10 g/day for olderchildren and adults • Mottling of teeth in children • Limit toothpaste to pea size for children – High amounts can weaken teeth |
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| DV: 25-35 mcg Toxicity: N/A Sources: Egg Yolks, Whole Grains, Pork, Nuts, Mushrooms, Beer Function: Insulin Action • Enhances insulin action – Role in Type 2 diabetes? Deficiency: • Low intake: – Impaired glucose tolerance– Elevated blood cholesterol and triglycerides |
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| DV: 1.8-2.3 mg Toxicity:11 mg Sources: Nuts, Oats, Beans, Tea Function: – Cofactor in carbohydrate metabolism – Component of superoxide dimutase – Role in bone formation Deficiency: • No deficiency symptoms observed in humans |
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| DV: 45 mg Toxicity: 2 mg Sources: day Beans, Grains, Nuts Function: Enzyme Action Deficiency: • Deficiency rare– Increased heart and respiration rates– Night blindness, mental confusion– Edema, weakness, coma |
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