Vitamin B6 is found in a wide range of foods including organ meats, muscle meats, breakfast cereals,
vegetables and fruits.
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Selenium is found in a range of foods, the content of which varies with geographic sources of the
food. Soil concentrations can range from <0.01 μg/g to >1,000 μg/g with plant food content reflecting
this range.
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Frank copper deficiency is rare in humans but has been
seen in certain circumstances in infants.
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Amino acids are used for the
synthesis of body proteins and other metabolites, and can also be used as a source of dietary energy.
The proteins of the body are continually being broken down and resynthesised in a process called
protein turnover.
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Linoleic Acid, the most common Polyunsaturated fatty acid, is involved in the regulation of gene expression. Linoleic Acid is also found as a structural component of cell membranes and is important in
cell signalling.
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Choline is a precursor for a number of compounds including the neurotransmitter acetylcholine. It is also important for lipid and cholesterol transport and metabolism if methyl groups.
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With current food supplies
and patterns of eating, it is almost impossible to obtain sufficient vitamin D from the diet alone.
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Potassium blunts the effect of sodium chloride on blood pressure, mitigating salt sensitivity and lowering urinary calcium excretion.It has been hypothesised that high protein-low potassium diets could induce a low-grade metabolic acidosis that could induce demineralisation of bone, osteoporosis and kidney stones.
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Thiamin is a water-soluble substance that occurs in free or phosphorylated forms in most plant and
animal tissue.
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Vitamin C is found widely in fruits and vegetables. Fruits such as blackcurrants, guava, citrus, and
kiwi fruit and vegetables such as broccoli and sprouts are good sources.
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Inadequate folate intake leads to changes in bone marrow and other rapidly dividing tissues. As depletion progresses, eventually, full-blown anaemia results in weakness, fatigue, irritability and palpitations.
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The major adverse effect of increased sodium chloride intake is elevated blood pressure, a risk factor
for cardiovascular and renal diseases.
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Iron is a component of a number of proteins including haemoglobin. Haemoglobin is important for transport of oxygen to tissues
throughout the body.
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Vitamin C deficiency causes scurvy, symptoms of which include skeletal and vascular lesions with
gingival changes, pain in the extremities, haemorrhage, oedema, ulcerations and death.
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Omega-3 fatty acids are so named due to a double chemical bond at the n-3 position in the molecule. Humans are unable to insert a double
bond at the n-3 position of a fatty acid and thus require a dietary source.
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Riboflavin and its derivatives are
important for the body's handling of some other nutrients including conversion of vitamin B-6 to its
bioactive form, and conversion of tryptophan to niacin.
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Calcium intake throughout life is a major factor affecting the
incidence of osteoporosis, however other factors, notably adequate vitamin D status and exercise, also
play a role.
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Although there is a lack of direct evidence, it is thought that a relationship exists between thiamin
requirement, energy supply and energy expenditure.
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Beri beri is one of two distinct major diseases from deficiency of thiamin. In acute
beri beri there is a high output cardiac failure, warm extremities, bounding pulse, oedema and cardiac
enlargement.
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Vitamin C is found in high concentrations in gastric juices where it may prevent the formation of N-nitroso-compounds, which are potential
mutagens.
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Niacin is involved in energy metabolism,
DNA repair and calcium mobilisation. It functions as part of the intracellular respiration system and with
enzymes involved in oxidation of fuel substrates.
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Magnesium is widely distributed in the food supply in both plant and animal foods. Most green
vegetables, legumes, peas, beans and nuts are rich in magnesium, as are some shellfish and spices.
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The main monounsaturated fatty acid is oleic acid with one double bond. Olive, canola and peanut oils
are rich in oleic acid. The monounsaturates are synthesised by the body and are thus not required
in the diet.
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Riboflavin deficiency can
result in raised plasma levels of homocysteine that are associated with increased cardiovascular risk. The classic disease of riboflavin deficiency is ariboflavinosis, which manifests in growth disturbances, seborrhaeic dermatitis, inflammation of the oral mucosa and tongue, cracks at the corner of the mouth
and normocytic anaemia.
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The potential role of selenium in cancer prevention has been assessed in humans. One prospective
study of 34,000 men using a nested case-control study design showed that high selenium intakes were
protective against prostate cancer.
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It has been postulated that diets high in fibre have a lower energy density and may therefore help in moderating obesity.
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Copper deficiency results in defects in connective tissue that lead to vascular and skeletal problems, and
anaemia related to defective iron metabolism. It can also affect the central nervous system and the immune and cardiovascular systems, notably in infants.
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Fluoride has a unique ability to stimulate new
bone formation and as such has been used as an experimental drug for the treatment of osteoporosis
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The dietary essentiality of choline was demonstrated in a study of healthy men with
normal folate and vitamin B 12 status who developed liver damage with lower plasma choline and
phosphatidylcholine concentrations when fed a choline-deficient diet.
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Phosphorus is widely distributed in natural foods and also found in food additives as phosphate salts,
used in processing for retaining moisture, smoothness and binding.
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Adequate intake of
vitamin B 12 is essential for normal blood function and neurological function.
|
Selenium functions as an antioxidant and in redox reactions and thyroid metabolism. It is thought to have a role in cellular antioxidant systems.
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The major sources of Riboflavin are milk and milk products and fortified breads and cereals.
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Fluoride is a normal constituent of the human body, involved in the mineralisation of both teeth and
bones. Because of its role in the prevention of dental caries, fluoride
has been classified as essential to human health.
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Osteoporosis is one of the major causes of morbidity amongst older Australians and New Zealanders,
particularly postmenopausal women.
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A 10-year study of skin cancer in the US initially found no effect of supplemental selenium at 200 μg/
day on basal cell or squamous cell skin cancer, but significant reduction in total cancer and cancers of
the prostate, lung and colorectum.
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Iron in foods can come in two general forms - as
haem or non-haem iron. Iron from animal food sources such as meat, fish and poultry may be either
haem or non-haem whereas the iron in plant sources such grains and vegetables is non-haem.
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In excess, Manganese can interfere with iron absorption.
Manganese is excreted rapidly into the gut through bile and lost primarily in faeces. Low bile excretion can therefore increase the potential for manganese toxicity
|
Vitamin K deficiency causes a bleeding tendency through a lack of activity of the procoagulant
proteins.
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Dehydration of as little as 2% loss of body weight results in impaired physiological responses and
performance.
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Water is defined as an essential nutrient because it is required in amounts that exceed the body's ability
to produce it. All biochemical reactions occur in water.
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Chromium is involved in potentiating the action of insulin. Chromium deficiency is relatively rare.
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Vitamin B 12 deficiency can produce haematological, neurological or gut symptoms. The underlying problem is interference with DNA synthesis leading to production of
abnormally large erythrocytes.
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People with hypertension, diabetes and chronic kidney disease and greater age tend to be more
sensitive to the blood pressure raising effects of sodium chloride intake. Being overweight also appears to
increase susceptibility.
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The amount of energy needed for the internal bodily functions necessary for life (eg cell metabolism, synthesis and metabolism of enzymes and hormones) is called the basal metabolic rate (BMR). BMR represents about 45-70% of daily energy expenditure.
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Vitamin B 12 can be stored in the liver
for many years.
|
Saturated fats are found mainly in animal-based foods. They are the
main type of fatty acids found in milk, cream, butter and cheese, meats from most of the land animals,
palm oil and coconut oil as well as in products such as pies, biscuits, cakes and pastries.
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Iodine was one of the first trace elements to be identified as essential. In the 1920s it was shown
to be an integral component for normal growth and metabolism. Soon after, it was recognised as a key regulator of important cell processes.
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Copper is widely distributed in foods with nuts and seeds being major
contributors. Wheat bran cereals and whole grain products are also good sources.
|
Vitamin C is a reducing agent (antioxidant). In humans, vitamin C acts as an electron donor for eight enzymes,
of which three are involved in collagen hydroxylation, and two are involved in carnitine biosynthesis.
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Pantothenic acid deficiency is very rare. Symptoms of a deficiency of Pantothenic acid include irritability, restlessness, fatigue, apathy, malaise, sleep disturbance, nausea,
vomiting and cramping, numbness and staggering gait, as well as hypoglycaemia and increased insulin
sensitivity.
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An increase in saturated fat intake leads to an increase in harmful LDL (Low Density Lipoprotein) cholesterol, which leads to a greater risk of Coronary Heart Disease.
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The main sources of folate in Australia and New Zealand are cereals, cereal
products and dishes based on cereals (about 27%) and vegetables and legumes (about 29%). Fruit
provides about 8-10%. Orange juice is contributing a greater amount than in the past due to the recent
introduction of fortification with folate.
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A seasonal variation in vitamin D levels occurs in Australia. In the
Geelong Osteoporosis Study, the mean vitamin D levels for winter were 58 nmol/L compared with
70 nmol/L in summer
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Processing of food (cutting up,
cooking etc) greatly improves availability and thus absorption of carotenoids from foods.
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Vitamin B 12 is required for the
synthesis of fatty acids in myelin and, in conjunction with folate, for DNA synthesis.
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Calcium is required for the normal development and maintenance of the skeleton as well as for the
proper functioning of neuromuscular and cardiac function.
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Cholesterol comes in 2 main forms: LDL (Low Density Lipoprotein) Cholesterol and HDL (High Density Lipoprotein) Cholesterol. LDL Cholesterol is harmful, and is associated with an increased risk of Coronary Heart Disease(CHD). HDL Cholesterol is beneficial, and reduces the risk of CHD.
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Because of its role in energy metabolism, niacin
requirements are, to some extent, related to energy requirements.
|
The amount of protein in the diet is a
factor contributing to the efficiency of zinc absorption as zinc binds to protein.
|
Ingestion of fluoride in the pre-eruptive development of teeth has the effect of reducing caries due to
uptake of fluoride by enamel crystallites and formation of fluorohydroxyapatite.
|
The primary role of dietary carbohydrate is the provision of energy to cells, particularly the brain that
requires glucose for its metabolism.
|
In the last decade, there has been
an exponential rise in publications on health benefits of omega-3 polyunsaturated fatty acids, particularly the longer chain
omega-3s, EPA, DPA and DHA.
|
Vitamin E deficiency symptoms have never been described. Deficiency occurs only as a result of genetic abnormalities, fat malabsorption syndrome, or protein-energy malnutrition.
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The nine indispensable or essential amino acids, defined as those that the body is unable to synthesise
from simpler molecules, are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine,
tryptophan and valine.
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Haem iron is more bioavailable to humans than the non-haem. The presence of other nutrients such as vitamin C and organic acids such as citric, lactic or malic acid
can increase the absorption of non-haem iron.
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In Australia, the National Nutrition Survey of 1995 indicated that 45% of dietary fibre comes from breads
and other cereal foods, 10% from fruit and 30% from vegetables.
|
Molybdenum is found in plant foods and reflects the soil content in which they grow. Legumes are
major contributors of molybdenum in the western diet, as are grain products and nuts.
|
Vitamin C, in addition to providing its own benefits, interacts with other nutrients. It aids in the absorption of iron and copper, the maintenance of glutathione in the reduced form, the regeneration, or sparing, of alpha-tocopherol and the
stabilisation of folate.
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To achieve iron balance, adult
men need to absorb about 1 mg/day and adult menstruating women about 1.5 mg/day, although
this is highly variable. Towards the end of pregnancy, the absorption of 4-5 mg/day of iron is necessary.
Requirements are higher during periods of rapid growth in early childhood and adolescence
|
The retinal form of vitamin A is required by the eye to change light to neural signals for vision
|
Protein occurs in all living cells and has both functional and structural properties. Amino acids,
assembled in long chains, are the building blocks of protein.
|
The main source of vitamin E is fats and oils. It is also found in some vegetables, in the fats of meat,
poultry and fish and, to lesser degrees, in cereals and dairy foods.
|
The major dietary sources
of vitamin K are green leafy vegetables such as kale, spinach, salad greens, cabbage, broccoli and
brussel sprouts and certain plant oils such as soybean and canola oils.
|
Amino acids are the building blocks of proteins. The essential amino acids are those that we cannot synthesise within the body, and so need to be included in the diet.
|
Phosphate helps to protect blood systemic acid/base balance, acts as a temporary store and transport mechanism for energy and helps in activating
catalytic proteins.
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Folate is essential for DNA synthesis. Without folate,
living cells cannot divide. The need for folate is higher when cell turnover is increased, such as in fetal
development. It is also involved in amino acid interconversions.
|
Water fills the spaces in and between cells and helps
form structures of large molecules such as protein and glycogen. Water is also required for digestion,
absorption, transportation, dissolving nutrients, elimination of waste products and thermoregulation.
|
It has been hypothesised that poor
chromium status contributes to the incidence of impaired glucose tolerance and type II diabetes which
has led to interest in a potential role for chromium supplements in type II diabetes.
|
Functional indicators of iron deficiency may include reduced physical work capacity, delayed
psychomotor development in infants, impaired cognitive function, impaired immunity and adverse
pregnancy outcomes.
|
The best-known role for vitamin
K is the maintenance of normal blood coagulation. The vitamin K-dependent coagulation proteins that are made in the liver have both coagulant and anticoagulant properties.
|
Dental caries is often identified
as the limiting factor in terms of an upper intake of cariogenic sweeteners, even in an era of fluoride
exposure.
|
Avidin, a
protein found in raw egg white, binds biotin in the gut and prevents its absorption. Although rare, biotin deficiency has been seen in people who consume raw egg white over long
periods.
|
Calcium balance deteriorates at menopause. In post menopausal women, there is evidence that a high
calcium intake will slow the rate of bone loss and may reduce the risk of fracture.
|
Energy is not a nutrient but is required in the body for metabolic processes, physiological functions,
muscular activity, heat production, growth and synthesis of new tissues.
|
Dietary intake of iron at levels found in some supplements can decrease zinc absorption, which is
of particular concern in the management of pregnancy and lactation.
|
Vitamin D occurs in two forms. One is produced by the action of sunlight on skin (D 3 or cholecalciferol)
and the other is found in a limited range of foods (D 2 or ergocalciferol).
|
Deficiency of Vitamin D results in inadequate mineralisation or demineralisation of the skeleton.
This can lead to rickets in young children, causing bowed legs and knocked knees. In adults, deficiency can lead to
increased bone turnover and osteoporosis.
|
Sodium is found in most foods as sodium chloride, generally known as 'salt'. Sodium is a cation needed to maintain extracellular volume and serum osmolality.
|
Long Chain (LC) n-3 fatty acids (EPA, DHA, and DPA) are found predominantly in oily fish such as mackerel,
herrings, sardines, salmon and tuna and other seafood.
|
In general, zinc absorption from a diet high in animal protein will be greater than from a diet rich in plant
derived proteins. The requirement for dietary zinc may be as much as 50% greater
for vegetarians, particularly strict vegetarians whose major staples are grains and legumes.
|
Alcohol intakes
below about 5% of dietary energy are recommended.
|
Polyunsaturated fatty acids contain two or more double bonds. The most common is Linoleic Acid. It is described as 'omega-6' due to the position of the double bonds and occurs in seed oils,
eg sunflower, safflower and corn.
|
Choline is widely distributed throughout the food supply. Milk, liver, eggs and peanuts are particularly good sources. Wheat germ and
dried soybeans are good sources of choline for vegetarians.
|
There is some evidence that choline may improve cognitive function and memory at all ages and,
by extension, choline deficiency has been implicated in poor performance for groups such as the
institutionalised elderly.
|
Molybdenum is absorbed very efficiently over a wide range of
intakes. No clear deficiency syndrome has been seen in animals even with
major reductions in molybdoenzymes.
|
For infants, breast-feeding is recommended, as the iron in formula is much less bioavailable
(generally only 10-20% as available as that in breast milk)
|
The parent n-3 fatty acid, ALA, aids in the formation of EPA and DHA, but the conversion of ALA to EPA and DHA is limited, creating the need for a dietary source
|
Calcium is stored in the teeth and bones, where it
provides structure and strength.
|
Chronically high levels of alcohol ingestion can negatively affect vitamin A status through an effect on
the liver.
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