Question

Pick a topic related to nutrition that you are interested in, and write a 2-4 paragraph post

Answer 1

Ans) Classes of nutrients:

Carbohydrates: Sugar starches -> energy
Lipids: triglycerides and cholesterol -> energy source
Proteins: amino acids -> energy, structure, regulation.
Vitamins:
Minerals:
Water: Temperature control, joint lubrication, transport of nutrients and waste.

Functional Foods - Phytochemicals

- Foods fortified with vitamins or nutrients giving them an additional function - a plant compound thought to have health-protecting qualities.

Vitamin A:

Toxic - Liver defic

Ri - 900 mcg
ul- 3mg

Vitamin D:

Ri- 5 mcg

ul - 50mcg
Toxic - Hypercalcemia
Def - rickets

Vitamin E:

Ri 15 mg
Ul - 1000mg
Toxic -- blood clotting interfer
Source - Nuts - seeds

Vitamin K:

Ri- 120 mcg
def - lack of clot
Source - greens

Thiamin:

1.2mg/d
Def - Beriberi

Riboflavin:

Ri 1.1mg
Def Ariboflavinosis
Sources - Milk, Dairy, eggs, enriched grains

Niacin:

Ul 40mg
Toxic - Hallucinations
Def - Pellagra - confusion
Sources - whole & enriched grains, meat, poultry, fish

B6:

Ri 1.3mg
Ul 100mg
Def - rash, nervous issue
source - beans , cereal

B12:

Ri 2.4 mcg
Def - anemia - nerve dmg
Source - meat

Folate:

Ri 400 mcg
Ul 1000mcg
toxic - mask b12 def
def - spine difidia
source - leaffy veggies

Biotin:

Ri - 30mcg
Source - chicken

Vitamin C:

Ri - 75 - 90 mg
Ul 2000mg
Toxic - GI Distress, Acid Reflux
Def - Scurvy
Source - citrus

Water:

Ri - 15 cups
Ul 4 gal
Def - Dehydration
Source - food, veggies, water

Sodium:

Ri- 1500mg
Ul - 2300mg
Toxic - High Bld pressure, dehydration
Def - Cramps, fatigue

Potassium:

Ri - 4700mg
Def - blood loss, kidney stones, vommitting

Calcium:

Ri - 1000mg
Ul - 2500mg
Toxic - kidney stones
Def - ostioperosis

Phosphorus:

Ri 700mg
Ul 4000mg
Toxic - bone loss
Def - bone loss

Magnesium:

Ri - 400mg
Ul - 400mg
Toxic - ab cramps, direha
Def - irregular heartbeat

Iron:

Ri 18-8mg
Ul 45mg
Toxic - rapid heartbeat - confusion
Def - anemia

Selenium:

Ri 55mcg
Ul 400mcg
Toxic - Hairloss, thyroid issues

Iodine:

Ri 150mcg
Ul 1100mcg
Toxic - Goiter's
Def - Goiter's

Zinc:

Ri - 8-11mg
Ul 40mg
Toxic - nausea, vommit
Def - Hair/hunger loss