NUTRITIONAL NEEDS AS WE
AGE PART II
By Dr. David Pak
 Frequent
small portion meals
 Mono
unsaturated fats, complex carbs,
protein with essential AA
 Avoid
 BEE
calculation
 Drink
 Eat
drinking calories and gas
lots of water
lots of fiber
REVIEW FROM JULY
 Any
of a group of organic compounds that
are essential for normal growth and nutrition
and are required in small quantities in the diet
because they cannot be synthesized by the
body.
VITAMINS
SMALL QUANTITIES
VITAMINS

Retinol, retinal, carotenoids(beta carotene)

Fat soluble

900ug

Deficiency, night blindness, keratomalacia, hyperkeratosis

Hypervitaminosis A

Liver, orange, leafy vegetables, carrots, pumpkin, yellow fruits,
fish,soya, milk
VITAMIN A

Thiamine

Water soluble

1.2 mg

Beriberi, Wernick-Korsakoff syndrome

Drowsiness, muscle relaxation(involuntary)

Pork, vegetables, potatoes, liver, eggs, oatmeal
VITAMIN B1

Riboflavin

Water soluble

1.3mg

Ariboflavinosis, glossitis, angular stomatitis

Dairy products, bananas, green beans, asparagus
VITAMIN B2

Niacin

Water soluble

16mg

Pellagra

Liver damage

Meat,fish, eggs, many vegetables, mushrooms
VITAMIN B3
PELLAGRA

Pantothenic acid

Water soluble

5.0mg

Parasthesia

Diarrhea, nausea

Meat, broccoli, avocados
VITAMIN B5

Pyridoxine, pyridoxamine, pyridoxal

Water soluble

1.7mg

Anemia, peripheral neuropathy

Impairment of proprioception, nerve damage

Meat, vegetables, tree nuts, bananas
VITAMIN B6

Biotin

Water soluble

30ug

Dermatitis, enteritis

Raw egg yolk, liver, peanuts, leafy green vegetables
VITAMIN B7

Folic acid, folinic acid

Water soluble

400ug

Megaloblastic anemia, during pregnancy can have birth defects

May mask symptoms of b12 deficiency

Leafy vegetables, pasta, bread, cereal, liver
VITAMIN B9

Cyanocobalamin, hydroxocobalamin, methylcobalamin

Water soluble

2.4ug

Megaloblastic anemia

Acne like rash

Meat, poultry, fish, eggs, milk
VITAMIN B12

Ascorbic acid

Water soluble

90mg

Scurvy

Vitamin C megadosage

Many fruits and vegetables, liver
VITAMIN C
SCURVY

Cholecalciferol(D3), Ergocalciferol(D2)

Fat soluble

10ug

Rickets and osteomalacia

Hypervitaminosis

Fish, eggs, liver, mushrooms
VITAMIN D
RICKETS

Tocopherols, tocotrienols

Fat soluble

15mg

Deficiency is extremely rare!, sterility in males, spontaneous
abortions in females

Increased rate of congestive heart failure

Many fruits and vegetables, nuts, seeds
VITAMIN E

Phylloquinone, menaquinones

Fat soluble

120ug

Bleeding

Increases coagulation patients taking warfarin(Coumadin)

Leafy green vegetables, egg yolks, liver
VITAMIN K
 Chemical
element required as an essential
nutrient by organisms other than carbon,
hydrogen, nitrogen, oxygen and sulfur.
ESSENTIAL MINERALS

Calcium

Iron

Magnesium

Phosphorus

Potassium

Sodium

Zinc

copper
8 ESSENTIAL MINERALS

2500 mg

Muscle, heart, digestive systems, bone, blood cells

Eggs, canned fish with bones, green leafy vegetables, nuts, seeds

Hypercalcemia dementia, cardiac arrhythmias, kidney stones

Hypocalcemia muscle spasms, numbness and tingling,
confusion, fracture of bones
CALCIUM

45mg

Required for many proteins and enzymes, notably hemoglobin

Meat, seafood, nuts, liver, beans

Iron deficiency anemia

hemachromatosis increased blood clotting, liver damage
IRON

400 mg

Required for processing ATP and for bones

Spinach, legumes, nuts, seeds, whole grains avocado

Hypomagnesemia convulsions, muscle spasms, nystagmus

Hypermagnesemia cardiac arrhythmias, nerve depression,
hypotension
MAGNESIUM

4000mg

Component of bone synthesis, energy processing DNA and ATP

Red meat, diary, fish, poultry, bread, rice

Hypophosphatemia white cell dysfunction, muscle weakness

Hyperphosphatemia ectopic calcifications, renal osteodystrophy
PHOSPHEROUS

3500mg

Systemic electrolyte essential in coregulating ATP with sodium

Bananas, potato, tomato, beans, seafood

Hypokalemia cardiac arrhythmia, flaccid paralysis,

Hyperkalemia cardiac arrest(lethal injection), muscle weakness
POTASSIUM
LETHAL INJECTION

2400mg

A systemic electrolyte and is essential in coregulating ATP with
potassium

Table salt, sea vegetables

Hyponatremia nausea, vomiting, confusion, lethargy

Hypernatremia thirst, seizure, coma
SODIUM

40mg

Required for several enzymes

Oysters, red meat, poultry, nuts

Zinc deficiency growth and developmental problems, diarrhea,

Zinc toxicity nausea, vomiting, diarrhea, severe cramps
ZINC

11mg

Required component of many redox enzymes

Liver, seafood, oysters, nuts, seeds

Copper deficiency bone marrow problems, neuropathy

Copper toxicity hypotension, vomiting blood, coma
COPPER
 Dietary
supplement is a product intended for
ingestion that contains an ingredient intended
to add further nutritional value to
(supplement) the diet.
SUPPLEMENTS
 Vitamins
and minerals
 Specialty
 Herbals
 Sports
supplements
and botanicals
nutrition and weight management
SUPPLEMENTS

Glucosamine

Chondroitin

MSM(methylsulfonylmethane)

Omega 3
SPECIALTY SUPPLEMENTS

Ginseng

Saw palmetto

Echinacea

Black cohosh

Milk thistle

Tumeric
HERBALS AND BOTANICALS

Creatine

Amino acids

Protein formulas

Fat burners
SPORTS NUTRITION
 Organic
food is the product of a farming
system which avoids the use of man-made
fertilizers, pesticides; growth regulators and
livestock fee additive. Irradiation and the use
of genetically modified organisms.
ORGANIC TRUE DEFINITION

Self-regulated industry with some government oversight

Organic food production act of 1990

Pesticides are allowed as long as they are not synthetic however,
under US federal organic standards, if pests and weeds are not
controllable through management practices, nor via organic
pesticides and herbicides, a substance included on the national
list of synthetic substances are allowed

Algicides, disinfectants, sanitizers
ORGANIC LEGAL DEFINITION

South beach

Mediterranean

The zone diet

Atkins

Paleo (Paleolithic)

Volumetrics

Raw food

macrobiotic
FAD DIETS

Convenience

Brainwashed

Cost

Laziness
WHY DO WE EAT SO POORLY
CONVENIENCE
BRAINWASHED
COST
LAZINESS