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LearnWell
Nutrition Institute
Needed Nutrients:
Living Longer & Better
| Course Number |
LWH215 |
| Objectives |
At the end of this course, you will
1) describe the benefits, dosage and foods that contain the needed vitamins and minerals, 2)
explain the benefits and dosage of Omega 3 Fatty Acids, 3) design a diet
that provides most of the nutrients. |
| Credit Hours and Fee |
3.0 CE Credit Hours with a fee of $24.00 |
| Instructor |
Rudolf Klimes, PhD (Indiana University), MPH
(Johns Hopkins University), Adjunct Professor at Folsom Lake College,
Folsom, CA. |
Welcome
to this
3-contact-hour Continuing Education course with instant online processing and
certification 24/7. Study the course below, take the 12-question
multiple-choice
TEST, register and pay online. If
you score 75% or above, you may print your CE certificate on your printer as
soon as you finish.
If you have difficulty printing your certificate,
click here..
You may retake the test once.
TEST
You may want to start by seeing how much you know about
nutrition and weight management.
Veggie Quiz
Interactive Food
Finder
FOOD
BASICS:
Eat plenty of a variety
of vegetables, fruits and whole-grain products and little
of foods with much fat, sugar and salt. Exercise
half-hour or more daily.
The six basic nutrients are
carbohydrates, fats, protein, vitamins, minerals and water. (Mnemonics help: the
first letters of "Could Fanny play violin much worse").
Questions
for Self-study
Now Rate Your Diet Quiz
Do the following for self-study. Do not submit the answers.
Vitamin B12 is fat-soluble.
Calcium needs other minerals to be effective.
We get Vitamin B6 from sunshine.
The one vitamin that is good for nearly everything is Vitamin C.
Nutrition is both a science and an art. Most of us eat
without thinking much about nutrition and how all that food we eat fits together
to keep us alive and gives us energy. Here is your opportunity to see how our
foods provide our needed nutrients.
To
explore the new food pyramid, go to
www.mypyramid.gov
A. Overview and
Outline
There are more
than 40 essential nutrients that the body needs to function well. But these are
not like medications that target a particular health problem. When you have a
headache, you may take an aspirin and get better. But when your bones break
easily, doses of calcium alone will not fix the problem. These nutrients team up
in special ways and depend on each other. Thus we all them Needed Nutrients.
The best way to
obtain these nutrients is by eating the balanced diet suggested above in the
Food Basics. But even then we may lack some of them. Thus a iron-free
multi-vitamin a day may be a good insurance policy. Many will also benefit from
Omega-3 Fish Oil supplements. With special health problems and with aging, some
vitamin and mineral supplements may be helpful.
We suggest these
priorities for obtaining nutrients:
1. Nutrients
from unprocessed natural foods such vegetables, fruit, who-grain products.
2. Vitamins,
minerals and fatty acids from reputable sources, in the recommended dosage.
3. Nutrients
from animal products, such as meats and dairy products.
4. Reputable
food supplements that contain the needed vitamins and minerals.
Dietary Guidelines:
http://www.health.gov/dietaryguidelines/dga2005/document/default.htm
General Recommendations
ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS
- Consume a variety of nutrient-dense foods and beverages
within and among the basic food groups while choosing foods that
limit the intake of saturated and trans fats,
cholesterol, added sugars, salt, and alcohol.
- Meet recommended intakes within energy needs by adopting a
balanced eating pattern.
WEIGHT MANAGEMENT
- To maintain body weight in a healthy range, balance calories
from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small
decreases in food and beverage calories and increase physical
activity.
PHYSICAL ACTIVITY
- Engage in regular physical activity and reduce sedentary
activities to promote health, psychological well-being, and a
healthy body weight.
- To reduce the risk of chronic disease in adulthood:
Engage in at least 30 minutes of moderate-intensity physical
activity, above usual activity, at work or home on most days
of the week.
- For most people, greater health benefits can be obtained
by engaging in physical activity of more vigorous intensity
or longer duration.
- To help manage body weight and prevent gradual,
unhealthy body weight gain in adulthood: Engage in
approximately 60 minutes of moderate- to vigorous-intensity
activity on most days of the week while not exceeding
caloric intake requirements.
- To sustain weight loss in adulthood: Participate in at
least 60 to 90 minutes of daily moderate-intensity physical
activity while not exceeding caloric intake requirements.
Some people may need to consult with a healthcare provider
before participating in this level of activity.
- Achieve physical fitness by including cardiovascular
conditioning, stretching exercises for flexibility, and
resistance exercises or calisthenics for muscle strength and
endurance.
FOOD GROUPS TO ENCOURAGE
- Consume a sufficient amount of fruits and vegetables while
staying within energy needs. Two cups of fruit and 2½
cups of vegetables per day are recommended for a reference
2,000-calorie intake, with higher or lower amounts depending on
the calorie level.
- Choose a variety of fruits and vegetables each day. In
particular, select from all five vegetable subgroups (dark
green, orange, legumes, starchy vegetables, and other
vegetables) several times a week.
- Consume 3 or more ounce-equivalents of whole-grain products
per day, with the rest of the recommended grains coming from
enriched or whole-grain products. In general, at least half the
grains should come from whole grains.
FATS
- Consume less than 10 percent of calories from saturated
fatty acids and less than 300 mg/day of cholesterol, and keep
trans fatty acid consumption as low as possible.
- Keep total fat intake between 20 to 35 percent of calories,
with most fats coming from sources of polyunsaturated and
monounsaturated fatty acids, such as fish, nuts, and vegetable
oils.
- When selecting and preparing meat, poultry, dry beans, and
milk or milk products, make choices that are lean, low-fat, or
fat-free.
- Limit intake of fats and oils high in saturated and/or
trans fatty acids, and choose products low in such fats and
oils.
CARBOHYDRATES
- Choose fiber-rich fruits, vegetables, and whole grains
often.
- Choose and prepare foods and beverages with little added
sugars or caloric sweeteners.
- Reduce the incidence of dental caries by practicing good
oral hygiene and consuming sugar- and starch-containing foods
and beverages less frequently.
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http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm
1. Vitamins A,
B, C, D, E, K
1.1 Benefits and Dosage
A (Fat-soluble):
Helps protect vision. Men 31+ 3,000 IU, women 31+ 2,333 IU.
B6
(Water-soluble): Reduces artery damage. Ages 31-50, 1.3 mg/day, 51+ 1.7 mg/day.
B12
(Water-soluble): Protect nerve cells. Vegetarians and the elderly need to take
supplements. Ages 31+ 2.4 mg/day.
C:
(Water-soluble): Reduces some cancer risks and cataracts. Men 31+ 90/mg/day,
Women 31+ 75 mg/day.
D (Fat-soluble):
With calcium, prevent fractures and some cancers. From sunshine and supplements.
200-1000 IU/day.
E (Fat-soluble):
Neutralizes molecules that damage cells, may prevent prostrate cancer and delay
Alzheimer's. 31+ 22-33 IUs.
K (Fat-soluble):
Maintains structural proteins. Men 31+ 120 mg/day, women 90 mg/day.
1.2 Foods
A: Carrots,
sweet potatoes, mangoes.
B6: Beans, soy
products, non-citrus fruit.
E: Corn oil, cotton-seed oil, leafy greens, nuts, grains.
K: Spinach,
broccoli, kale, eggs, cereals, sprouts.
Food sources for
nutrients:
http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm
2. Calcium
2.1 Benefits
Calcium helps
with bone strength, transmission of nerve impulses, and maintaining a regular
heart beat.
2.2 Dosage etc
1,000 mg/day,
women 50+ 1,200 mg/day, teens 1,300/mg/day. Needs to be taken with phosphorus,
magnesium, vitamin D and K, and exercise.
2.3 Foods
Kale, broccoli,
bok choi, and fortified orange juice.
3.Potassium
3.1 Benefits
Lowers
blood-pressure, prevents heart arrhythmias and kidney stones.
3.2 Dosage
2,000 - 4,700 mg/day
3.3 Foods
Bananas,
potatoes, sweet potatoes,
figs, cantaloupe, dried and fresh fruit, orange juice
4. Other
Minerals
The macro-minerals are calcium,
chloride, magnesium, potassium, phosphorus, sodium and sulfur.
4.1 Benefits and Dosage
Magnesium: Helps
lower blood pressure, Men 31+ 420 mg/day, women 320 mg/day.
Sodium: Salt,
Ages 19-50: 1,500 mg/day
Chromium: Helps
diabetic and pre-diabetic persons reduce their insulin needs.
4.3 Foods
Chromium:
broccoli and apples.
Magnesium:
Broccoli, spinach, cashews, grains, legumes.
5. Omega-3 Fatty
Acids
5.1 Benefits
Benefits the
heart, helps with psychiatric and neurological problems such as ADHD, depression
and Alzheimer's. Boosts serotonin and the connections between neurons.
5.2 Dosage
EPA and DHA, the
long-chain variety: 1 gram a day.
ALA, the
short-chain variety: varies
5.3 Foods
EPA and DHA, the
long-chain variety: fish oil and supplements.
ALA, the
short-chain variety: walnuts, flaxseed, canola oil, and leafy greens.
Based in part, on Newsweek, January 16, 2006,
pages 52-54.
B. Information
and Research
1. Vitamins
Vitamins are a group of substances essential for normal
metabolism,
growth and development, and regulation of cell function.
Vitamins work together with enzymes, co-factors (substances that
assist enzymes), and other substances necessary for healthy life.
Function
Each vitamin has specific functions. If levels of a particular
vitamin are inadequate, a deficiency disease results.
Vitamin A
helps in the formation and maintenance of healthy teeth, skeletal and soft
tissue, mucous membranes, and skin. It is also known as retinol because it
generates the pigments that are necessary for the working of the
retina.
It promotes good vision, especially in dim light. Vitamin A may also be required
for reproduction and breast-feeding. Beta-carotene is a precursor to vitamin A
that has antioxidant properties, helping the body deal with unstable chemicals
called free radicals.
Thiamine
(B-1) helps the body cells convert
carbohydrates into energy. It is also essential for the functioning of the
heart and for healthy nerve cells, including those in the brain.
Riboflavin
(B-2) works with the other B vitamins and is important for body growth and red
blood cell production. Similar to thiamine, it helps in releasing energy from
carbohydrates.
Niacin
is a B vitamin that helps maintain healthy skin and nerves. It is also important
for the conversion of food to energy and may have cholesterol-lowering effects.
Vitamin B-6
is also known as pyridoxine. The more
protein
a person eats, the more vitamin B-6 is required to help the body use the
protein. It aids in the formation of red blood cells and in the maintenance of
normal brain function. It also assists in the synthesizing of
antibodies
in the immune system.
Vitamin
B-12, like the other B vitamins, is important for metabolism. It, too, helps
in the formation of red blood cells and in the maintenance of the
central
nervous system.
Pantothenic
acid is essential for the metabolism of food. It is also essential in the
synthesis of hormones and
cholesterol.
Biotin
is essential for the metabolism of proteins and carbohydrates, and in the
synthesis of hormones and cholesterol. Cholesterol is needed for the functioning
of cell membranes, particularly in the brain.
Folate
(folic acid) works with vitamin B-12 in the production of red blood cells. It is
necessary for the synthesis of DNA, which controls heredity as well as tissue
growth and cell function. Any woman who may become pregnant should be sure to
consume enough folate -- low levels of this substance are associated with
devastating birth defects such as
spina
bifida. Many foods are now fortified with folic acid to help reduce the
level of such birth defects.
Vitamin C,
also called ascorbic acid, promotes healthy teeth and gums, helps in the
absorption of iron, and helps maintain normal connective tissue. It also
promotes wound healing and is an antioxidant.
Vitamin D
is also known as the "sunshine vitamin," since it is manufactured by the body
after being exposed to sunshine. Ten to 15 minutes of sunshine three times per
week is adequate to produce the body's requirement of vitamin D. This vitamin
promotes the body's absorption of calcium, which is essential for the normal
development and maintenance of healthy teeth and bones. It also helps maintain
adequate blood levels of
calcium
and
phosphorus, which are minerals necessary for many functions.
Vitamin E
is also known as tocopherol and is an antioxidant. It is also important in the
formation of red blood cells and the use of vitamin K.
Vitamin K
is known as the clotting vitamin, because without it blood would not coagulate.
Some studies indicate that it helps in maintaining strong bones in the elderly.
Food Sources
There are 13 vitamins essential for bodily functions: Vitamins
A, C, D, E, K, and the B vitamins (thiamine,
riboflavin,
niacin,
pantothenic
acid,
biotin,
vitamin B-6,
vitamin
B-12, and folate). They all can be obtained from food, and
vitamin D
and vitamin
K can be synthesized by the body.
FAT-SOLUBLE VITAMINS
Vitamin A
is found in milk, cheese, cream, liver, kidney, and cod and halibut fish oils.
Because most of these sources are high in
saturated
fat and cholesterol, vegetable sources of a vitamin A precursor called
beta-carotene may be a better choice. Beta-carotene comes from carrots, pumpkin,
sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots,
broccoli, and spinach. The more intense the color of a fruit or vegetable, the
higher the beta-carotene content.
Vitamin D
is found in cheese, butter, margarine, cream, fish, oysters, and fortified milk
and cereals. The body can also synthesize vitamin D when the skin is exposed to
sunshine.
Vitamin E
is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other
green leafy vegetables, vegetable oils, and products made from vegetable oils,
such as margarine.
Vitamin K
is found in cabbage, cauliflower, spinach, soybeans, and cereals. Bacteria in
the intestines normally also produce vitamin K.
WATER-SOLUBLE VITAMINS
Thiamine
(vitamin B-1) is found in fortified breads, cereals, pasta, whole grains, lean
meats, fish, dried beans, peas, and soybeans. Dairy products, fruits, and
vegetables contain some thiamine as well.
Niacin
(vitamin B-3) is found in dairy products, poultry, fish, lean meats, nuts, and
eggs. Legumes and enriched breads and cereals also supply some niacin.
Folate
is found in green, leafy vegetables and many foods are now fortified with it as
well.
Vitamin
B-12 is found in eggs, meat, poultry, shellfish, milk and milk products.
Pantothenic
acid and biotin are found in eggs, fish, dairy products, whole-grain
cereals, legumes, yeast, broccoli and other vegetables in the cabbage family,
white and sweet potatoes, lean beef, and other foods.
Vitamin C
(ascorbic acid) is found in citrus fruits and their juices, strawberries,
tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes,
and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish
and milk contain small amounts.
http://www.nlm.nih.gov/medlineplus/ency/article/002399.htm
2. Calcium
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The average adult's weight is
made up of about two per cent calcium. The bulk of this mineral is found
in the skeleton and teeth; the rest is stored in the tissues or blood.
Calcium is vital for healthy teeth and bones and also plays a crucial
role in a range of bodily systems, such as the health and functioning of
nerves and muscle tissue.
Good sources of calcium include dairy foods and leafy green vegetables,
although calcium from milk and milk products is more easily absorbed and
present in greater amounts. People at different life stages need
different amounts of calcium - young children, teenagers and older women
all have greater than average requirements.
According to the Australian Nutrition Survey, about 90 per cent of women
and 70 per cent of children do not achieve the recommended daily intake
(RDI) for calcium.
The role of calcium
Calcium plays a role in:
- Strengthening bones and teeth
- Regulating muscle functioning, such as contraction and
relaxation
- Regulating heart functioning
- Blood clotting
- Transmission of nervous system messages
- Enzyme function.
Calcium and dairy food
Australians receive most of their calcium from dairy foods. If milk is
removed from the diet, it can lead to an inadequate intake of calcium.
This is of particular concern for children and adolescents, who have
high calcium needs. Calcium deficiency may lead to disorders like
osteoporosis (a degenerative disease characterised by bone loss that
occurs in men and women later in life).
Blood calcium takes priority
If the body notices that not enough calcium is circulating in the blood,
it will use hormones to reduce the amount put out by the kidneys in the
urine. If not enough calcium is absorbed through the gastrointestinal
tract then calcium will be taken from the bones. If your dietary intake
of calcium is constantly low, your body will eventually remove so much
calcium from the skeleton that your bones will become weak and brittle.
Calcium needs vary throughout life
Average calcium requirements through different life stages include:
- Young children - skeletal tissue is constantly growing,
so young children have high calcium needs. Babies need 300mg per day
if breast fed and 500mg per day if bottle fed, while children (up to
the age of 11 years) need around 700-900mg per day.
- Pre-teens and teenagers - puberty prompts a growth
spurt. This group needs more calcium, between 1,000 and 1,200mg per
day.
- Peak bone mass years - from puberty to around the
mid-20s, the skeleton increases its bone mass. If the skeleton is
fortified with enough calcium during these years, diseases like
osteoporosis in the later years are less likely. During mid-life
women and men need around 800mg per day.
- Pregnant women - although a developing baby needs a lot
of calcium, which is taken from the mother's bones, most women
rapidly replace this bone loss once the baby has stopped
breastfeeding. The mother should make sure she has enough calcium in
her diet during pregnancy, as this may protect her bone mass while
also meeting the needs of the foetus.
- Breastfeeding women - a breastfeeding mother needs enough
calcium for her needs and her baby's needs, which is around 1,200mg
per day.
- Elderly people - as we age, the skeleton loses
calcium. Women lose the most calcium from their bones in the five
years around the age of menopause. However, both men and women lose
bone mass as they grow older and should increase the amount of
calcium in their diet (1,000mg per day). While a diet high in
calcium cannot reverse age-related bone loss, it can slow down the
process.
- Non-Caucasian populations - populations with smaller
frame sizes or who have diets high in plant foods (especially soy)
may need less calcium than Caucasian populations, who have larger
frame sizes and higher intakes of animal foods, caffeine, soft
drinks and salt.
Good sources of calcium
Good dietary sources of calcium include:
- Milk and milk products - milk, yoghurt, cheese and
buttermilk. One cup of milk or a 200g tub of yoghurt provides around
300mg calcium.
- Leafy green vegetables - broccoli, collards, bok choy,
Chinese cabbage and spinach. One cup of cooked spinach contains
100mg. One cup of cooked broccoli contains about 45mg.
- Soy and tofu - tofu (depending on type) or tempeh and
calcium fortified soy drinks.
- Fish - sardines and salmon (with bones). Half a cup of
canned salmon contains 402 mg of calcium.
- Nuts and seeds - brazil nuts, almonds and sesame seed
paste (tahini). Fifteen almonds contain about 40mg of calcium.
-
Source:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Calcium?OpenDocument
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3.Potassium
Potassium is a very important mineral to the human body. It has
various roles in metabolism and body functions:
Food Sources
Fish such as salmon, cod, flounder, and sardines are good
sources of potassium. Various other meats also contain potassium.
Vegetables including broccoli, peas, lima beans, tomatoes,
potatoes (especially their skins), and leafy green vegetables such as spinach,
lettuce, and parsley contain potassium.
Fruits that contain significant sources of potassium are citrus
fruits, apples, bananas, and apricots. Dried apricots contain more potassium
than fresh apricots.
Side Effects
A deficiency of potassium (hypokalemia)
can occur in people with
chronic
disease or as a result of the aging process. The most common problems associated
with reduced potassium levels are
hypertension,
congestive
heart failure, cardiac
arrhythmias,
depression,
and fatigue.
A variety of conditions can cause the loss of potassium from the
body. The most common of these conditions are vomiting, diarrhea, and other
gastrointestinal problems.
Hypokalemia can also be caused when too much water is taken in
too quickly in conjunction with heavy perspiration -- for example, in an
overzealous attempt to prevent dehydration during sports. This can affect
marathon runners and other serious athletes.
Kidney
disease (such as
acute renal
failure) and
diabetes,
depending on the stage of either, can also cause fluctuations in the levels of
potassium. Additionally, many medications can cause depletion of potassium.
Examples include diuretics, cortisone, prolonged use of aspirin, and laxatives.
The most common symptom of potassium depletion is fatigue. Other
symptoms of potassium deficiency include slow reflexes,
muscle
weakness, and dry skin. A quick loss of potassium could lead to cardiac
arrhythmias.
Severe potassium deficiency symptoms include decreased
heart rate,
extreme muscle weakness, bone fragility and, if untreated, death. A low level of
potassium can be determined with a blood test and can be treated with potassium
supplements.
Increased levels of potassium in the blood is known as
hyperkalemia. Some common causes of this are reduced
renal
(kidney) function, an abnormal breakdown of protein, and severe infection. If
there is no pathological cause for increased potassium levels, the kidneys are
able to handle a large amount of potassium, and prevent the blood levels from
increasing.
Recommendations
There is no recommended daily allowance for potassium, although
experts recommend approximately 2 to 2.5 grams per day. The average American
diet provides 2 to 6 grams of potassium per day.
Over-the-counter potassium supplements provide 99 milligrams of
potassium per tablet. Potassium supplementation should never be taken without
the approval of a health care provider.
http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm
4.
Minerals
5. Omega-3 Fatty
Acids
The Food and Drug Administration (FDA) today announced the
availability of a qualified health claim for reduced risk of coronary heart
disease (CHD) on conventional foods that contain eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA) omega-3 fatty acids.
Typically, EPA and DHA omega-3 fatty acids are contained in oily
fish, such as salmon, lake trout, tuna and herring. These fatty acids are not
essential to the diet; however, scientific evidence indicates that these fatty
acids may be beneficial in reducing CHD.
"Coronary heart disease is a significant health problem that
causes 500,000 deaths annually in the United States," said Dr. Lester M.
Crawford, Acting FDA Commissioner. "This new qualified health claim for omega-3
fatty acids should help consumers as they work to improve their health by
identifying foods that contain these important compounds."
A qualified health claim on a conventional food must be
supported by credible scientific evidence. Based on a systematic evaluation of
the available scientific data, as outlined in FDA's "Interim Procedures for
Qualified Health Claims in the Labeling of Conventional Human Food and Human
Dietary Supplements", FDA is announcing a qualified health claim for EPA and DHA
omega-3 fatty acids. While this research is not conclusive, the FDA intends to
exercise its enforcement discretion with respect to the following qualified
health claim:
"Supportive but not conclusive research shows that
consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary
heart disease. One serving of [name of food] provides [x] grams of EPA and DHA
omega-3 fatty acids.
http://www.fda.gov/bbs/topics/news/2004/NEW01115.html
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