Today’s Topic: Vitamins, Minerals • Vitamin and Mineral co-factors that specifically benefit the metabolism of fats, carbohydrates and proteins for improving health. • Considerations for whether or not to use supplements. 1
Foods are only one aspect of what Degeneration is caused by: contributes to our sense of well being: • Malnutrition (deficiencies) GENETIC FACTORS • Excesses Adequate (more controllable) Rest • Internal Pollution Food Light • Genetic Disorders (less controllable) • Aging Air Water Understanding nutrition Sufficient provides power to make informed decisions that Exercise can improve health and PSYCHOLOGIC FACTORS well being. 2
Vitamins & Minerals - Micronutrients Micronutrients , provide virtually no energy but are the essential cofactors for metabolism to function. Micronutrients are primarily vitamins, minerals and trace elements. Although these are required in very small amounts in the diet, they are nevertheless key dietary components. The processes of growth, energy production, and many other normal functions would not occur without them. Health, consequently, is related to an optimum supply of both macronutrients (carbohydrates, fats and proteins) and micronutrients. Insufficient or excess intake of either can lead to problems. In the world today, the main nutritional issues are primarily related to excess intake of macronutrients and/or insufficient intake of micronutrients. 3
Vitamins - Micronutrients A "vitamin" by definition is a substance regularly required by the body in small amounts but which the body cannot make and is, therefore, required to be supplied in the daily diet. They enhance the body’s use of carbohydrates, proteins, and fats. They are critical in the formation of blood cells, hormones, nervous system chemicals known as neurotransmitters, and the genetic material deoxyribonucleic acid (DNA). Fat-soluble vitamins , which include vitamins A, D, E, and K, are usually absorbed with the help of foods that contain fat. Fat containing these vitamins is broken down by bile, a liquid released by the liver, and the body then absorbs the breakdown products and vitamins. Excess amounts of fat-soluble vitamins are stored in the body’s fat, liver, and kidneys. Because these vitamins can be stored in the body, they do not need to be consumed every day to meet the body’s needs . While it is difficult to "overdose" on them from foods, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body. Water-soluble vitamins , which include vitamins C (also known as ascorbic acid), B1 (thiamine), B2 (riboflavin), B3 (niacin), pantothenic acid, B6, B12, biotin, and folic acid, cannot be stored and rapidly leave the body in urine if taken in greater quantities than the body can use. Foods that contain water-soluble vitamins need to be eaten daily to replenish the body’s needs. 4
Minerals - Micronutrients Minerals Minerals are inorganic elements that originate in the earth and cannot be made in the body. They play important roles in various bodily functions and are necessary to sustain life and maintain optimal health, and thus are essential nutrients.. They also help in such cellular activity as enzyme action, muscle contraction, nerve reaction, and blood clotting. Mineral nutrients are classified as major elements (calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur) and trace elements (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc). You can get all the minerals that you need from a varied diet, but if you want to take extra minerals, chelated minerals offer no advantage over non-chelated ones. Once a non-chelated mineral is in your intestines, it chelates or binds to parts of food. Mineral absorption depends on what is in your stomach and intestines when you eat the mineral. For example, fat increases and fiber decreases mineral absorption. Vitamin C will significantly increase the absorption of iron from plant foods. One mineral can affect the absorption of another. Taking calcium with iron together reduces absorption of both minerals. Taking large amounts of zinc markedly inhibits copper absorption. 5
Some Metabolic co-factors for Carbohydrates Chromium: A trace element – chromium- is essential in producing a substance called glucose tolerance factor (GTF - an organic complex of chromium with dinicotino-glutathione linked with the maintenance of glucose tolerance and augments the action of insulin.) Consuming refined sugar can cause depletion of body chromium as it lacks sufficient amounts of the mineral for its own digestion. Molasses has ten times as much chromium as table sugar. Chromium does not cause fat to be lost, but does increase lean body mass (muscle). It also can lower cholesterol and triglyceride levels. (A supplement that absorbs well is “Chromium Picolinate” 400 mcg – 1 tablet per day) B vitamins are particularly essential for carbohydrate metabolism. These B vitamins are missing in our diets because processing and refining (as in white flour, sugar, and canning) destroys these sensitive vitamins. Those who have a high refined carbohydrate intake should consider supplements. Note: Those who have high stress in their lives need higher quantities of vitamin B that the daily requirement levels listed. Side note on Cinnamon: Research has shown that cinnamon makes cells more responsive to insulin. To lower blood sugar levels, you can take ¼ to a teaspoon of cinnamon daily. 6
Some Metabolic co-factors for Fats and Carbohydrates Fiber: Although fiber is non-nutritive, eating foods that are high in fiber has beneficial effects on glycemia, insulineamia and lipemia. Insoluble fiber, also known as roughage, does not dissolve in water and moves more quickly through the digestive tract. Soluble fiber, on the other hand, mixes with liquid and binds to fatty substances to help remove them from the body. It's important to include both types of fiber in a healthful diet. Insoluble Fiber Soluble Fiber Functions and Benefits of Insoluble Fiber Functions and Benefits of Soluble Fiber • move bulk through the intestines • bind with fatty acids • control and balance the pH (acidity) in the • prolong stomach emptying time so that sugar is intestines released and absorbed more slowly • promote regular bowel movement and • lowers total cholesterol, especially LDL - prevent constipation therefore reducing the risk of heart disease • remove toxic waste through colon in less • regulate blood sugar for people with diabetes time Food Sources of Soluble Fiber • keep an optimal pH in intestines to prevent • Oat/Oat bran disease • Dried beans and peas • Barley Food Sources of Insoluble Fiber • Whole-wheat products • Flax seed • Wheat • Fruits such as oranges and apples • Oat • Vegetables such as carrots • Corn bran • Psyllium husk • Flax seed • Vegetables such as green beans, If you eat at least 5 servings of fruits/vegetables as well as cauliflowers and potato skins at least 5 servings of grain products per day, you are very • Fruit skins and root vegetable skins likely meeting the fiber requirements 7
Some Metabolic co-factors for Fats Acetyl L-Carnitine: L-Carnitine: An important amino acid, without which, fats cannot be burned; critically important in fat metabolization, speeding fat oxidation (fat- breakdown), and helping the body naturally remove poisonous ketone bodies left over from fat metabolism. Researchers are now recommending carnitine supplements in the diet, particularly for people who do not consume much red meat, the main food source for carnitine. Remember that you can only get rid of excess body fat via two ways: burning it up and excreting it. The body cannot burn existing body fat without L-carnitine. A typical supplement would be 500 mg once a day. Niacin (B3): Niacin is used in many enzymes that convert food to energy and it is considered one of the key co-factors for lipid metabolism. In larger doses (use only under the care of a physician), niacin can help reduce cholesterol. Deficiency symptoms are: dermatitis, diarrhea, and mouth sores. Overdose toxicity symptoms: ulcers, liver disorders, high blood sugar, and cardiac arrhythmias. 8
Reducing Cholesterol There are many ways to control cholesterol in conjunction with a low-fat diet. A Chinese medicinal food, red yeast rice (Cholestin) has been tested in double-blind, placebo controlled trials and found to be effective. The soluble fiber psyllium can be helpful in bringing cholesterol down. So can the India Ayurvedic herb called guggul , which lowers cholesterol while raising beneficial HDL cholesterol. High cholesterol can also be related to the types of fat consumed. Reducing saturated fats and increasing omega 3 fats (fish, flax), can improve cholesterol levels. If you have high triglycerides , it can be related to excess blood sugar (perhaps from excess intake of carbohydrates or high-glycemic index foods). Remember, the level of hyperglycemia, after glycogen is created, is directly related to the level of triglycerides produced for those who are not diabetic. Recommend: Replace high-glycemic carbohydrates with lower glycemic index foods , Reduce the amount of carbohydrate consumed and particularly do not eat a large amount (over 500 calories) of carbohydrates in one meal. To raise the HDL, along with diet and adequate exercise, there are some supplements such as policosanol (extract from sugar cane wax), guggul, calcium citrate and others that are beneficial in raising HDL. 9
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