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(3)Vitamins and minerals in high doses may be used as drugs (e.g., niacin for hypercholesterolemia).
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Riboflavin
Niacin
Vitamin B6
Seborrhea, glossitis, convulsions, <0.2 mg neuropathy, depression, confusion, microcytic anemia Folate Megaloblastic anemia, atrophic <100 g/d glossitis, depression, Reference: Harrisons Text book of medicine, 17th Ed.
Alcoholism
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Vitamin D
<2.0 g/d Aging, lack of sunlight , fat malabsorption, deeply pigmented skin Vitamin E Peripheral neuropathy, spinocerebellar NA Fat malabsorption, or ataxia, skeletal muscle atrophy, retinopathy genetic abnormalities Vitamin K Elevated prothrombin time, bleeding Reference: Harrisons Text book of medicine, 17th Ed. <10 g/d Fat malabsorption, liver disease, antibiotic use5
Calcium
Copper
Anemia, growth --, defective pigmentation of hair, hypothermia, degenerative changes in aortic elastin, osteopenia, mental deterioration Impaired glucose tolerance
Nausea, vomiting, 10 mg/d (liver diarrhea, hepatic toxicity) failure, tremor, mental deterioration, hemolytic anemia, renal dysfunction Occupational: renal failure, dermatitis, pulmonary cancer NA
Chromium
Fluoride
Toxicity
Element
Deficiency
Toxicity
Flavonoids constitute a large family of polyphenols (that contribute to the aroma, taste, and color of fruits and vegetables). Major groups of dietary flavonoids include anthocyanidins in berries; catechins in green tea and chocolate; flavonols (e.g., quercitin) in broccoli, onion, and the skins of grapes and apples; and isoflavones (e.g., genistein) in legumes. The dietary intake of flavonoids is estimated to be between 10 and 100 mg/d,
Corkscrew hairs and Vitamin C coiled hairs Easily pluckable hair Protein Flag sign (transverse Protein de-pigmentation of hair) Sparse hair Protein, biotin, zinc Vitamin A Transverse ridging of Protein nails
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Possible Deficiency
Protein Protein
Possible Excess
Vitamins A, C Vitamin C
Vitamins C, K Niacin Protein, vitamin C, zinc Vitamin A, essential fatty acids, biotin Vitamin A
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Possible Excess
Peripheral neuropathy (e.g., Thiamine, pyridoxine, vitamin Pyridoxine weakness, paresthesias, ataxia, B12 foot drop, and decreased tendon reflexes, fine tactile sense, vibratory sense, and position sense) Tetany Calcium, magnesium
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Iron
The total body iron is regulated by degree of absorpion in intestine . Various dietary factors affect the absorption: inhibited by phytates, phosphates etc. The dietary iron is in ferric form while it is ferrous form that is needed for absorption. Ascorbic acid and Ferric reductase helps to convert the form in the stomach with the help of gastric secretions. . Almost all iron is absorbed in duodenum ( ~ 5 % of the amount ingested) Divalent Metal transporter-1 ( DMT-1) transports ferrous form in duodenum.
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Vitamin D Fat soluble vitamins are poorly absorbed in absence of Bile salts or pancreatic lipase. Vitamin D binds to transfer protein in circulation. Ergocalciferol (Vitamin D2) is available in vegetable sources. Cholecalciferol (Vitamin D3) is available in animal sources. Dietary vitamin D is not necessary for avoiding Vitamin D deficiency. Sun ultraviolet rays cannot penetrate skin pigments. 1-25-hydroxycholecalciferol is active form of vitamin D.
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The Food Guide Pyramid is a graphical representation to better understand how to eat healthy. A balanced diet is one that includes all the food groups of the food pyramid. The pyramid is based on the best available scientific facts concerning links between diet and good health There are now two food pyramids...
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New food pyramid The New Food Pyramid is a tool to educate people to eat a more balanced diet from a greater variety of food portions without counting calories. This include six groups ( earlier 4) and expanded number of servings (to meet the calorie needs of most people)
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Whats In
FRUITS AND VEGETABLES: Five servings of fruits and vegetables a daythe old recommendationare no longer enough to maintain good nutrition and prevent disease. The new goal is nine servings a day: four half-cup servings of fruit per day and five of vegetables or legumes, such as beans, peas and lentils. WHOLE GRAINS: Look for whole kernels of wheat or other grains in your bread and cereals. Whole-grain goods are packed with more nutrients than white bread, cakes or muffins made from refined flours. EXERCISE: Get up and get moving! The new guidelines say people should exercise for at least 30 minutes most days of the week.
What to Avoid
SODIUM: The recommended a target for salt intake: no more than 1 teaspoon of salt a day. Too much salt can cause high blood pressure. FATS: Fat should make up 35% or less of your daily calorie intake. Try to avoid eating trans fats (found in processed foods). These types of fat are often listed as partially hydrogenated oils in the list of ingredients. SUGAR: Its hard to remove sugar from your diet, but you can certainly cut down the amount you eat. Coke is loaded with sugar. Opt for low-fat milk, water, or any other beverage thats low in sugar.
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