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Week 10

Nutrition GSCI 1045 (George Brown College)

Introduction to Module 10: Vitamins, Minerals, Water and Alcohol

Vitamins, Minerals, Water and Alcohol

o We all know that vitamins and minerals are the nutrients that help keep our bodies
functioning well, but what ones do we need to make sure we get in our diet?
o What ones might we need to make sure we get enough of?
o What ones should we worry about if we get them in excess? That's basically what we'll
be focusing on in this module.
o We'll talk about the important difference between water soluble and fat soluble
vitamins, and the key vitamins we need, where to get them in our diet and how much
we need.
o We'll learn about those dangerous free radicals that damage molecules and contribute
to disease. We'll learn how to combat those free radicals and oxidative stress with our
heroes, the antioxidants.
o Next, we'll investigate some of the most important minerals, their functions and
sources. Lastly, we'll look at the functions of water and the effect of alcohol on the body.

That's a lot, so be sure to go through the modules one part at a time. Maybe separate it into
three sections, taking a break between each one.

How do Vitamins Work?

What this is a short Ted-ed video to get an overview of how vitamins work.
URL: https://www.youtube.com/watch?v=ISZLTJH5lYg

Water Soluble Vitamins vs Fat Soluble Vitamins

Water Soluble Vitamins

o Vitamins that can be dissolved in water are called water soluble vitamins.
o Vitamin C and B-complex are the water soluble vitamins.
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o It is rare to have a toxicity of water soluble vitamins in the body as any excess is
removed through urination.
o Because water soluble vitamins are not stored in the body, RDA values need to be
consumed in the diet daily.
Fat Soluble Vitamins
o Vitamins that are not soluble in water but can be stored in body fat are called fat soluble
vitamins.
o Vitamins A, D, E and K are the fat soluble vitamins.
o The RDA value of fat soluble vitamins doesn't need to be consumed daily but the
average amount should be taken in the diet every other day or so.
o Because fat soluble vitamins are stored in body fat, over consumption can result in
toxicity.
o Conversely, anything that reduces or blocks the absorption of fat into the body may
also lead to a deficiency of fat soluble vitamins.

Fat Soluble Vitamins A, D, E and K

Vitamin A
o Vitamin A is a fat soluble vitamin stored in the liver.
o It plays a key role in healthy vision and contributes to normal growth and development.
o It also helps keep our immune systems healthy.
Sources
o The most bioavailable and easily absorbed forms of Vitamin A come from animal food
sources.
o Plants contain no active vitamin A, but many vegetables and fruits contain the vitamin
A precursor, beta-carotene.
o Beta-carotene is converted to the active form of vitamin A by the body when plant-
based foods are consumed.
o Health Canada recommends that we eat one dark green and one orange vegetable or
fruit each day to contribute to our daily intake of vitamin A.
Requirements
Age in Years Vitamin A Don't exceed (ug/day)*
needs micrograms (ug)/day*
Men 19 and older 900 3000
Women 19 and older 700 3000
Pregnancy (19 and older) 770 3000
Lactation (19 and older) 1300 3000
Source: EatRight Ontario
Deficiencies:
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o Vitamin A deficiency is common in low income countries but rare in developed

countries.
o According to the World Health Organization, "Vitamin A deficiency (VAD) is the leading
cause of preventable blindness in children and increases the risk of disease and death
from severe infections.
o In pregnant women VAD causes night blindness and may increase the risk of maternal
mortality.
o Vitamin A deficiency is a public health problem in more than half of all countries,
especially in Africa and South-East Asia, hitting hardest young children and pregnant
women in low-income countries." (WHO)
o As well as blindness, vitamin A deficiency can also cause a failure to grow in children.
Toxicity
o Can be caused by food or supplementation.
o Children and pregnant women are at risk of toxicity; for example, from taking excess
cod liver oil.
o Canada's Food Guide recommends following its guide and eating a balanced, healthy
diet to provide enough vitamin A.
o It can be obtained from either animal food sources or rich dark green and orange
vegetables and fruit.

Vitamin D

o Vitamin D is a fat soluble vitamin that regulates bone integrity, acts as a hormone and
stimulates maturation of body cells.
o Vitamin D helps our body absorb calcium, helps with healthy teeth, bones, muscles,
and immunity.
o “The sunshine vitamin”, Vitamin D, has had a lot of attention over the last few years,
resulting in an increase in recommended amounts for all age groups.

Requirements
Age group Aim for an intake of Stay below IU/day*
international units (IU)/day
Infants 0-6 months old 400 1000
Infants 7-12 months old 400 1500
Children 1-3 years old 600 2500
Children 4-8 years old 600 3000
Children and Adults 9-70 years 600 4000
old
Adults over 71 years old 800 4000
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Pregnant and Breastfeeding 600 4000

Women
*This includes vitamin D from both food and supplements
Table Source: Eat Right Ontario https://www.eatrightontario.ca/en/Articles/Nutrients-
%28vitamins-and-minerals%29/What-you-need-to-know-about-Vitamin-D.aspx

Sources
o Vitamin D is produced when ultraviolet rays from the sun strike the skin and trigger its
production. Foods that contain Vitamin D include egg yolks and fatty fish such as
salmon, mackerel, sardines and tuna. Dairy products have added vitamin D as required
by the Canadian government. Other foods that are may be fortified with Vitamin D
include yogurts, cheese, Goat’s milk, soy beverages, and some orange juices.
Deficiencies
o Rickets in children, chronic illnesses and multiple sclerosis.
Toxicity
o Symptoms of toxicity include appetite loss, nausea, vomiting, and increased urination
and thirst.
o Severe form of psychological depression can result from vitamin D’s effects on the
central nervous system.

Vitamin E
Roles
o As an antioxidant, Vitamin E is a fat-soluble vitamin responsible for protecting body
tissue from damage caused by harmful molecules called "free radicals."
o It protects lipids and prevents the oxidation of polyunsaturated fats and helps to
maintain a healthy immune system.
o It also enhances the dilation of blood vessels and inhibits blood clot formation.
Sources
o Vitamin E is in many food but especially those that are higher in fats.
o It is naturally present in vegetable oils, avocados, leafy green vegetables, wheat germ,
sunflower seeds, and some nuts.
Recommended Daily Amounts
Age RDA UL
Vitamin E needs (mg/day) Don't exceed (mg/day)
19 years and older 15 1000
Pregnancy 15 1000
Lactation (breastfeeding) 15 1000

Table Source: EatRight Ontario

Deficiencies
o Those who cannot absorb fat properly can suffer from Vitamin E deficiency.
o Diseases that may affect absorption include Crohn's disease or Cystic Fibrosis.
o Deficiencies can cause nerve damage and red blood cell breakage.
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o Premature babies are at greater risk of Vitamin E deficiency.

Toxicity
o Usually, toxicity is caused by taking too many supplements.
o High doses of Vitamin E increase the risk of bleeding.
o It is important to stay within the recommended daily amounts.

Vitamin K

Role
o Fat soluble Vitamin K assists with blood clotting and synthesis of bone protein. It helps
our body heal wounds, maintains blood vessels and keep our bones healthy.
Sources
o We get most vitamin K from foods, especially greens like broccoli, brussels sprouts,
cabbage, spinach, green onions, and kale.
o It is produced by the bacteria in the small intestine upon eating insoluble fiber in the
greens previously mentioned.
o Vitamin K is best absorbed when consumed with small amounts of oil or fats.
Recommended Daily Amounts
Vitamin K
Age Amount needed per day in micrograms

Men 19 and older 120 mcg

Women 19 and older 90 mcg
Pregnant women 19 and older 90 mcg
Breastfeeding women 19 and older 90 mcg
Source: EatRight Ontario
Deficiency
o Vitamin K deficiency is not common.
o Newborn infants may be Vitamin K deficient as they lack probiotics in the first few days
of life.
o A single-dose of vitamin K is given at birth.
o One of the effects of deficiency is bleeding.
o Those people who take blood thinning drugs need to be cautious with Vitamin K intake.
Toxicity
o Vitamin K toxicity is rare in adults, but Infants and pregnant women can be at risk.
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Vitamin C
Role
o Two roles for the water soluble Vitamin C are making collagen and acting as an anti-
oxidant.
o Vitamin C keeps gums healthy, helps us heal, protects us from bruising, helps with
blood and bones and aids in absorption of iron from plant based foods.
Sources
o Vegetables and fruits are good sources of Vitamin C. For example, red bell pepper, kiwi
fruit, citrus fruit.
Recommended Daily Amounts
o As a water soluble vitamin, Vitamin C is expelled from the body and not stored.
Therefore, we need to eat food rich in Vitamin C every day.
Age Vitamin C mg/day
1-3 years 15
4-8 years 25
9-13 years 45
14-18 years
Males 75
Females 65
Males 19+ 90
Females 19+ 75
Pregnancy <18 years 80
Pregnancy >19 years 85
Lactation <18 years 115
Lactation >19 years 120
Smokers Add 35 mg to your usual daily needs
Source: EatRight Ontario
Deficiency
o A Lack of vitamin C can result in bruising, poor healing of wounds, bleeding gums, loose
teeth and infections.
o Vitamin C deficiency can lead to Scurvy, a disease characterized by swollen bleeding
gums and the opening of previously healed wounds.
o In the 18th century it affected poorly nourished sailors who traveled long distances
without fresh food containing Vitamin C.
Toxicity
o As a water soluble vitamin cases of toxicity are rare because excess Vitamin C is expelled
in urine.
o Large doses of Vitamin C can cause digestive distress and diarrhea and may interfere
with insulin production rate.
o Vitamin C supplements may interfere with some prescription medications.
Bioavailability
o Vitamin C is easily destroyed by heat and oxygen.
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o Fresh, raw, and quickly cooked fruit, vegetables, and juices retain the most vitamin C.

B Vitamins
Role
o The B Vitamins: B1 (thiamine) , B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6
(pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin).
o The B Vitamins are a group of eight water soluble vitamins that act as co-enzymes. A
co-enzyme is a non-protein compound necessary for the functioning of an enzyme.
o B Vitamins activate more than a 1000 enzymatic reactions in the human body.
o As co-enzymes, they are involved in the breakdown of nutrients and in the building of
macromolecules, such as protein, RNA, and DNA.
o They play an important role in cell metabolism.

In the image here, coenzymes and cofactors are the particular vitamin or mineral required
for enzymes to catalyze a specific reaction.
Deficiencies
o Vitamin B deficiencies can occur in those with certain diseases.
o Alcoholism is linked to deficiencies in B vitamins.
o B vitamin deficiencies are most often seen in the mouth area.
o The deficiencies of individual B vitamins often occur in unison with other B vitamin
deficiencies.

Vitamin B12, B9 and B6

Vitamin B6

o Vitamin B6 is a water soluble vitamin also known as pyridoxine.

o It is found naturally in many foods like fish, organ meats, fruit, vegetables and grain.
o It also added to prepared foods like cereals.
Roles
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o Hormone production, protein metabolism, synthesis of neurotransmitters the brain.

Deficiency
o In adults health problems related to nerves, skin, mucous membranes and circulatory
systems-Muscle weakness, anxiety, depression.
o Those who may be have insufficient B6 include people with impaired renal function,
autoimmune diseases and alcohol dependance.
Toxicity
o Symptoms of toxicity include pain and numbness in fingers and toes, difficulty walking
and damage to sensory nerves.
Sources
Organ meats, wheat germ, bananas, legumes, cereal, wheat.
Vitamin B12

o Vitamin B12 is a water soluble vitamin also known as Cyanocobalamin.

o It is found naturally in some foods and added to fortified foods.
Roles
Helps maintain nerve cells and brain functioning, part of co-enzymes that synthesize new
cells.
Requirements
Vitamin B12recommended Don’t exceed
intake (micrograms
[mcg]/day)
Man or woman, 19 years or 2.4 Unknown. Vitamin B12 is not
older toxic at high amounts
Pregnant woman, 19 years 2.6 because our bodies remove
or older what is not needed.
Lactating woman, 19 years 2.8 Table Source: Eat Right
or older Ontario
Deficiency
o Pernicious anemia, degeneration of nerve cells leading to paralysis, reduced mental
functioning.
o Vegans are particularly vulnerable for B12 deficiency because it is found in animal
sources of food only.
o 10-20% of older people may not absorb B12 and may need to eat fortified foods or take
supplements.
Toxicity
No toxic effects reported even with large, supplemented dosages.
Sources
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Animal based food sources e.g., dairy, meat and eggs.

Vitamin B9

o Vitamin B9 is a water soluble vitamin also known as folic acid.

o It is found naturally in food but cannot be stored in our bodies, so we need to eat folate-
rich foods daily.
o It is also added to foods.
Roles
Helps synthesize DNA, metabolizes amino acids. Important role in the first six weeks of
pregnancy.
Requirements
Aim for an intake of*
Age Stay Below* (mcg/day)
(mcg/day)

Men and Women 19 years

400 1000
and older

Pregnant Women 19 years

600 1000
and older

Breastfeeding Women 19
500 1000
years and older
*This includes sources of folate from food and supplements Source: Dietitians of Canada
Deficiency
As it helps make red blood cells, a lack of folate can lead to anemia. Other effects include
birth defects (neural tube), diminished immunity, abnormal digestive function,
cardiovascular disease and cancer (colon, cervical) risk increase. Because of its importance
foods are now fortified with folate, cereals are sprayed with it.
Toxicity
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Masks B12 deficiency, may negate anticancer drugs.

Sources
Foliage (named folate from foliage), green leafy vegetables.

Oxidative Stress, Free Radicals and Antioxidants

Free Radicals, Antioxidants and Oxidative Stress
Free Radicals
o Inflammation in the body is often associated with an increase of free radicals.
o Free Radicals are reactive molecules missing an electron making them unstable.
o They attack other molecules causing damage.
o The reactivity of free radicals threatens DNA, RNA, proteins, and fatty acids and can
cause chain reactions damaging cells.
Take a minute to watch this short video on Free Radicals
URL: https://youtu.be/R_bGNGH0z3I

Antioxidants
o An antioxidant is a molecule that can inhibit the damage done by free radicals.
o Antioxidants have the ability to donate an electron to the unstable free radical and at
the same time they remain stable.
Oxidative Stress
o Oxidation occurs when our immune system sends germ attacking cells to tackle an
intruder.
o These immune cells are called microglia, which produce free radicals to attack and kill
the intruding germs.
o These free radicals are necessary, but if left unchecked they can also attach to healthy
cells and kill them.
o Oxidative stress is an imbalance between the production of free radicals and the ability
of the body to detoxify and repair damage to cells.
o When there is insufficient detoxification and repair, the result is oxidative stress.
Antioxidants act as defense against free radicals.
o Free radicals can damage and destroy lipids, proteins, RNA, and DNA, which can
contribute to disease.
Example of Apple dipped in lemon juice
o To get an idea of what oxidation is, think about what happens when you cut an apple
and leave it for a minute. The apple exposed to air oxidizes and turns brown. We can
show how an antioxidant works by considering what happens when we dip our cut apple
into lemon juice. The vitamin C in the lemon juice is an antioxidant; it prevents the apple
from turning brown. In the same way the lemon juice protects the apple, our body uses
antioxidants to protect itself from deterioration from oxidation.
o Oxidative stress has been implicated as a contributing factor in diseases such as
cancer, atherosclerosis (hardening of arteries), arthritis, diabetes, kidney disease,
Alzheimer’s disease, Parkinson’s disease, schizophrenia, bipolar disorder, emphysema,
and cataracts.
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Vitamin C and E and Antioxidants

o As we have heard, an antioxidant is a molecule that can inhibit the oxidation of other
molecules.
o Oxidation is the chemical process that can produce free radicals that damage cells in the
body. Free radicals are unstable and can attack more stable molecules and cause chain
reactions damaging cells.
o Antioxidants like Vitamin C, Vitamin E and beta-carotene which are commonly found
in colorful fruits and vegetables, can help to prevent or delay cell damage caused by free
radicals.
o High air pollution levels increase oxidative damage in the lungs; the antioxidant vitamin
E helps to protect the cells from damage.

Antioxidants and How to Get them

Vitamin C
o Found in foods such as broccoli, spinach, Brussels sprouts, red, yellow or green peppers,
potatoes, strawberries, raspberries, papaya, kiwis, grapefruits, guavas and mangoes.
Vitamin E
o Found in foods such as almonds, sunflower seeds, peanuts and peanut butter, wheat
germ, fish-Mackerel, herring, salmon, halibut, tuna, sweet potato, avocado
Flavonoids
o Found in green tea, berries-blueberries, raspberries, strawberries, red grapes; apples
and green salad.
Selenium
o Found in beans, soy, meat, fish, shellfish, poultry, eggs and nuts, wheat bran, oat bran
Carotenoids
o Found in tomatoes, carrots, squash, sweet potato, leafy salads-kale, spinach,
watermelon, grapefruit
Recommendations: To Supplement or Not to Supplement?
o While many companies that sell supplements will sell antioxidants with claims that they
can prolong life or help prevent cancers, there is not clear evidence that
supplementation can help prevent cancer. According to Harvard's School of Public
Health, "While it’s true that the package of antioxidants, minerals, fiber, and other
substances found naturally in fruits, vegetables, and whole grains helps prevent a variety
of chronic diseases, it is unlikely that high doses of antioxidants can accomplish the same
feat."
o The same source also points out one study that was stopped when it was found that
supplementation actually increased cancer rates. (Source: Antioxidants: Beyond the
Hype, Harvard School of Public Health).

o EatRight Ontario recommends that rather than taking supplements, eat a variety of
fruits, vegetables and whole grains following Canada's Food Guide.

Review Classification of Vitamins and Their Sources

Review Classification of Vitamins: Water Soluble Vitamins & Fat Soluble Vitamins
Quick Points
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o Vitamins are organic compounds that are essential for the growth and
maintenance of your body's normal functions.
o You need 13 Vitamins for good health.
o Vitamins are classified by their solubility which is the vitamins ability to dissolve
into another substance.
o Antioxidants are compounds that help to neutralize dangerous substances called
free radicals attacking you from inside and outside your body.
o Vitamins that have antioxidant properties include vitamins E, C, and a
precursor to vitamin A called beta-carotene.
o Vitamins are broken into two main groups: Fat-soluble vitamins, Vitamins A, D,
E and K and Water-soluble vitamins -Vitamins B and C.
o Fat-soluble vitamins are vitamins that dissolve in fat and include vitamins A, D,
E and K.
o Vitamin A helps with vision. Sources: liver, milk, carrots, and dark green
vegetables
o Vitamin D helps calcium absorption for healthy bones.
Sources: saltwater fish and egg yolks, and many times added to fortified milk
o Vitamin E helps with your immunity.
Sources: vegetable oil, nuts and seeds.
o Vitamin K is needed for blood clotting.
Source: green leafy vegetables.
o Water-soluble vitamins are vitamins that dissolve in water and include the B-
complex vitamins and Vitamin C.
o There are 8 B Vitamins including vitamin B1, B2, B3, B5, B6, B7, B9 and B12
o Each of the numbered B vitamins has a corresponding name:
o In order their names are thiamine, riboflavin, niacin, pantothenic acid,
pyridoxine, biotin, folate and cobalamin.
o To recall these names, use the mnemonic- These Riddles Need Practice,
Practice Builds Future Character.
o The B-Complex vitamins are important for energy.
Sources: fish and poultry to beans and peas.
o Vitamin C or ascorbic acid plays a role in the synthesis of Collagen and helps with
your immune system.
Sources: fruit and vegetable vitamin everything from berries to peppers, to
tomatoes.
Summary of Vitamin Functions and Sources
https://www.youtube.com/watch?v=audgTg1vyl0

Minerals: The Major Minerals

Minerals: Major Minerals and Trace Minerals
o Major minerals are naturally occurring and inorganic and are integrated into
what we eat. The idea of major is based on the amount of minerals found in our
bodies. Major minerals are found in amounts greater than 5 grams.
o Trace minerals are less than 5 grams in the body.
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Major Minerals
Calcium
Calcium is the mineral most abundant in our bodies, especially in the bones and
teeth.
It's an important electrolyte and is essential for contraction of muscles and
heartbeat. It's involved in hormones, digestive enzymes and neurotransmitters. In
North America many do not meet the daily requirements of calcium.
Sources of calcium:
o We get it from dairy (milk, cheese, yogurt, kefir, buttermilk, green leafy
vegetables or green vegetables like kale and broccoli (but not spinach, Swiss
chard as these are binding and don't allow as much absorption of calcium).
o Deficiency of calcium results in bone problems, high blood pressure, kidney
stones. Osteoporosis (thinning of bones) is a particular problem in older women-
fractures.
o As women age and go through menopause they have less estrogen.

Osteoporosis factors:
• Poor nutrition.
• Gender, genetics.
• Environmental factors (poor nutrition- not enough calcium and vitamin d)
estrogen, being underweight, those consuming alcohol or smoking, caffeine
intake, soft drink consumption, inadequate vitamin K.
Phosphorus
o Phosphorus is well supplied in our diet. It's found in cottage cheese, dairy, meats
and in high protein foods like beans, nuts and lentils.
o It's not usually one we need to worry about. It's found in our bones and teeth
and is important for acid base balance, DNA, RNA and enzymatic activities.
Magnesium
o Magnesium is wide spread in diet usually.
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o It's found in leafy greens, and legumes. Roles of magnesium include enzymatic
reactions, release of energy, metabolism, in soft tissues and muscles and
prevention of tooth decay.
o Needs for magnesium are met in most diets.
o Low intake can cause deficiency through illness, vomiting, diarrhea, protein
malnutrition, use of diuretics, or alcoholism.
o 75% of North Americans don't get enough magnesium.
o It is washed away in food processing.

Sodium

o Sodium (salt) is one mineral to be concerned with because many diets are too
high in sodium especially because of processed foods.
o It is critical as electrolyte, and for fluid balance, muscle contraction, acid-base
balance, and nerve transmission.
o Deficiency in it is unusual.
o Usually, we have more to worry about from having too much. Too limit sodium,
consider the DASH (Dietary Approaches to Stop Hypertension) diet that reduces
salt intake with a strong reliance on fruits, vegetables nuts, fish, and whole
grains.
Potassium

o Potassium is found in fresh fruits and vegetables, especially bananas, potatoes,

and lima beans.
o Usually, we don't get enough fruits and vegetables.
o Potassium has roles in fluid balance maintaining electrolyte balance and the
heartbeat.
o Deficiency can result in serious problems, high blood pressure and glucose
impairment.
Chloride
o The role of chloride is in body fluids, acid-base balance, and electrolyte balance.
It's a component of hydrochloric acid and is found in salt.
o Usually, we don't see people with deficiency.
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Sulfate
o Sulfate is required to synthesize sulfur containing compounds like some
antioxidants, Thiamin and sulfur containing amino acids.
o Usually, we do not see deficiencies.
o Excess could come from water problems.
o It is found in protein rich foods.

Minerals: Trace Minerals

Trace Minerals
Let's look at some of the trace minerals; those that are found in the body in lesser
amounts than 5 grams.
Iodine
o Iodine is needed for the thyroid gland to regulate metabolic functions.
o The single greatest cause of preventable goiters, brain damage and mental
development issues is a deficiency of iodine.
o Primary source of iodine is iodized salt, seafood or products from the sea.
o North American diets usually have too much salt, so lack of iodine is usually not a
problem.
o Iodine deficiency worldwide can be a problem.
o Potassium iodide is give in cases of radiation.

Iron
o Iron is important to women of child bearing age.
o Iron is in meat (heme iron) and plants (non heme), but it is absorbed differently.
Anemia is often a result of iron deficiency.
o Iron carries oxygen around the body and allows muscles to be oxygenated.
o There is an increased need during pregnancy.
o Women have greater need for iron compared to men.
o Iron deficiency is a worldwide issue.
o Some vegetarian diets may not get enough iron.
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o Meat is heme iron and is easily absorbed but plant based foods are non heme and
these are not as well absorbed.
o To boost absorption of iron, eat meat and vegetables together.
o Vitamin C helps absorb iron.
Zinc
o Zinc food sources include yogurt, cereals and meats.
o Zinc helps enzymes, and is important in pregnancy, wound healing.
o It assists in immune function and in children for growth and development.
o Deficiency of zinc creates problem with immunity; it impairs the immune
response, leading to increased infections, and it can cause night blindness.
o Zinc can disturb the thyroid. In children a deficiency results in diminished growth.
Those who need to be worried about having a zinc deficiency are pregnant
women, children, the elderly and the poor.
o We need to be careful with zinc supplementation as too much can block
absorption of other things like iron.
Selenium

o Selenium is an antioxidant mineral and has a similar role to vitamin antioxidants.

o It helps get rid of free radicals.
o It's found in meats, seafood and vegetables and grains.
o Be careful with long term supplementation.
Fluoride
o Fluoride is not considered essential.
o We use it to prevent cavities through fluoridated water and in tooth pastes.
Chromium
o Chromium is important for insulin and glucose.
o It is found in liver, whole grains, nuts and cheeses; usually it is abundant in the diet.

For a good overview of nutrients needed in the human body see PBS
interactive http://www.pbs.org/wgbh/nova/body/nutrients-body-needs.html
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Common Health Effects Associated with Minerals

Quick Points
o Minerals are inorganic compounds needed by your body to regulate chemical reactions and
maintain structures.
o Blood Pressure and Electrolytes: Sodium, Potassium and Chloride
o Some minerals help you maintain a healthy blood pressure; for example, the minerals
sodium, potassium and chloride are electrolytes which means they are charged ions that
help your body regulate fluid balance.
o When you have the right amount of electrolytes in your body, your body holds the right
amount of water for your healthy blood pressure. But too much could lead to high blood
pressure.
Bone Health: Calcium, Phosphorus and Magnesium
o We also see that minerals help with bone health.
o The minerals calcium, phosphorus, and magnesium all contribute to the strength of your
bones. When bones break down, they lose these minerals which leads to the reduced bone
mass seen in osteoporosis.
Cavities and Fluoride
o Fluoride helps prevent dental caries.
o Dental caries or cavities are tooth decay caused by acid forming bacteria.
Blood and Iron
o Iron helps with healthy blood cells because it is an essential component of the oxygen-
carrying hemoglobin molecule.
o If you are low on iron, you could develop a condition called iron deficiency anemia which is
a decrease in oxygen carrying capacity of the blood due to insufficient iron to make
hemoglobin.
Thyroid and Iodine
o Iodine helps make thyroid hormones and a low iodine level can lead to fatigue, weight gain,
or a goiter which is an enlargement of the thyroid gland.

Water's Role as a Nutrient: Importance and Dietary Need

Quick Points
o A large percentage of body weight is water.
o Water Functions to deliver nutrients and remove waste from cells.
o It acts as a universal solvent and a cleansing agent.
o It has a protective quality because it's incompressible.
o It is important for joints like knees and elbows.
o It helps control thermal regulation- keeping us cool.
Water balance is important.
o Dehydration is too much water loss.
o Thirst is a signal of water loss. Keep well hydrated.
o Water Intoxication is too much water.
o Excess water dilutes electrolytes.
o Electrolytes are dissolved minerals in the serum of the body such as sodium, potassium,
magnesium and calcium. They are electrically charged ions that function to maintain
things at the cellular level. (involved in acid-base balance).
o Sodium is abundant in our diets.
o Electrolyte balance could be a concern for person working out at high temperature.
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o They may be sweating and losing electrolytes. To balance that the person should eat
something.
Water Requirements:
o DRI is set to achieve 87% of day's need for water.
o For men 13 cups of water on average; for women about 9 cups.
o (8 ounce cups) or 1 ml of water per calorie.
o For a 2000 calorie diet about 2 liters per day.
o In general men should aim to drink about three liters of fluid every day; while women
should consider drinking about 2.2 liters on a daily basis.

Why might some need more water. Conditions where more water might be needed:
• Consuming alcohol
• Cold weather or hot weather or high humidity, high altitudes
• Forced-air environment or heated environment
• Physical activity
• When consuming a lot of Dietary fibre, increased protein, salt or sugar intake
• Diseases like diabetes or kidney disease, when suffering fever, diarrhea or vomiting,
surgery, blood loss or burns, those in ketosis
• Taking diuretics and other medications that remove water from the body, or after giving
blood.
• The very young or older individuals, those who are pregnant or breastfeeding.

Water Functions to:

Keep mucous membranes moist
o Water keeps the mucous membranes of our body moist.
o Mucous membranes include those reddish-looking areas of your body that are
commonly moist, like your lips, inside of the mouth, nostrils, and eyelids.
Lubricate Joints
o Water is also important for lubrication.
o Water is used to help lubricate our joints. Joints are the places where two or more bones
connect.
o If there was no water, we'd be in extreme pain as we walked about hither and thither.
Rid our body of waste products
o Water helps get rid of stuff out of our body and into urine.
o Urine contains all sorts of waste products made by our body that are dangerous to our
health if not urinated out.
Move things through the body and act as a shock absorber
o Water helps to make up a large part of your blood. Within the blood is oxygen that you
inhale.
o It is carried all over your body to ensure you function normally.
o Water is like a highway for important products.
o Water is found in cerebrospinal fluid, a fluid that surrounds your brain and spinal cord
and protects the brain from trauma by acting like a shock absorber.

Alcohol Metabolism
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o The majority of alcohol metabolism happens in the liver, but alcohol can also
be metabolized in other body organs such as the brain, pancreas, stomach and small
intestine.
o After consumption 20% of alcohol is absorbed through the stomach, 80% is absorbed
in the small intestine.
o The chemical name for alcohol is ethanol, which is mainly broken down in the liver.
o Liver enzymes breakdown ethanol into intermediate molecules called metabolites.
o These metabolites are then broken down into carbon dioxide and water which is
removed from the body.

Drinking: How Much is Too Much?

What is a moderate drinker vs. a binge drinker?

Moderate Alcohol Consumption

o According to the Dietary Guidelines for Americans, moderate drinking is up to 1 drink
per day for women and up to 2 drinks per day for men.

Binge Drinking
o Binge drinking is as a pattern of drinking that brings blood alcohol concentration (BAC)
levels to 0.08 g/dL.
o This typically occurs after 4 drinks for women and 5 drinks for men - in about 2 hours.
o The Substance Abuse and Mental Health Services Administration (SAMHSA), which
conducts the annual National Survey on Drug Use and Health (NSDUH), defines binge
drinking as drinking 5 or more alcoholic drinks on the same occasion on at least 1 day
in the past 30 days.

Heavy Drinking
o Heavy drinking can be defined as drinking 5 or more drinks on the same occasion on
each of 5 or more days in the past 30 days.
(Source: http://www.niaaa.nih.gov/alcohol-health/overview-alcohol-
consumption/moderate-binge-drinking)

Who is a Heavy Drinker?

You might be surprised at how little it takes to be considered a heavy drinker by different
organizations.
According to the Centers for Disease Control and Prevention (CDC) women are considered
heavy drinkers if they drink more than 8 drinks a week; they consider men who drink
more than 15 drinks a week heavy drinkers.
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Canadian Guidelines
In 2023 the Canadian Centre on Substance Use and Addictions released their Canada’s
Guidance on Alcohol and Health:
Final Report
o "Canada’s Guidance on Alcohol and Health provides evidence-based advice on alcohol to
support people in making informed decisions about their health.
o The guidance is based on the latest research on alcohol-related risks and replaces
Canada’s Low-Risk Alcohol Drinking Guidelines (LRDGs) issued in 2011.
o Previously, The Canadian Centre on Substance Abuse (CCSA) noted women should not
drink more than two drinks a day on most days, to a maximum of 10 in a week and for
men, it’s no more than three drinks on most days to a maximum of 15 drinks a week.
This is no longer recommended.
o The guidance is based on the principle of autonomy in harm reduction and the
fundamental idea behind it that people living in Canada have a right to know that all
alcohol use comes with risk.
Key points from the guidance include:
There is a continuum of risk associated with weekly alcohol use where the risk of harm is:
o 0 drinks per week - Not drinking has benefits, such as better health, and better sleep.
o 2 standard drinks or less per week - You are likely to avoid alcohol-related
consequences for yourself or others at this level.
o 3 - 6 standard drinks per week - Your risk of developing several types of cancer,
including breast and colon cancer, increases at this level.
o 7 standard drinks or more per week - Your risk of heart disease or stroke increases
significantly at this level.
o Each additional standard drink radically increases the risk of alcohol-related
consequences.
o Consuming more than 2 standard drinks per occasion is associated with an increased
risk of harms to self and others, including injuries and violence.
o When pregnant or trying to get pregnant, there is no known safe amount of alcohol
use.
o When breastfeeding, not drinking alcohol is safest.
o No matter where you are on the continuum, for your health, less alcohol is better."

Source: https://ccsa.ca/canadas-guidance-alcohol-and-health

Adverse Effects of Alcohol

Alcohol and Cancer Connection:
o One of the intermediate metabolites produced by alcohol metabolism is the known
carcinogen acetaldehyde.
o Acetaldehyde is toxic to the body and promotes cancer growth in the body cells.
Although the human body usually metabolizes acetaldehyde in a short period of time to
acetate, it can still have an effect, especially the alcohol that is metabolized outside the
liver in organs such as the brain and digestive system.
o In addition to the toxic effects of acetaldehyde, researchers believe that it may also
cause some of the behavioral effects associated with alcohol consumption.
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o When acetaldehyde was administered to lab animals it caused poor co-ordination,

memory impairment and sleepiness, the typical symptoms associated with alcohol
consumption.
o Alcohol metabolism also produces oxygen free radicals which cause oxidative stress in
the body which may also promote illness and cancer growth.
Alcoholic Liver Disease
o More than 90% of heavy drinkers develop fatty liver disease, an illness of the liver
caused by the metabolism of alcohol.
o As alcohol contains a high amount of calories, the excess are stored as fat within the
liver causing fatty liver disease.
o Continued heavy drinking after developing a fatty liver may lead to alcoholic liver
disease and severe cases can result in permanent liver damage or liver cirrhosis.
Liver damage
Alcoholic Pancreatitis
o Alcohol that is metabolized in the pancreas can cause permanent damage to the
pancreas, impairing their metabolic and digestive function.
o However, only 10% of heavy drinkers develop alcoholic pancreatitis, suggesting that
the liver is the primary site for alcohol metabolism.
Fetal Alcohol Spectrum Disorder (FASD)
o Drinking during pregnancy can cause poor absorption of nutrients during pregnancy
and cause the mother to metabolize alcohol more slowly. Due to this, the fetus may
experience prolonged exposure to alcohol in the womb.
o Fetal exposure to alcohol can diminish the amount of nutrients received by the fetus
through the placenta.
o Heavy drinking during pregnancy may result in a range of birth defects called fetal
alcohol spectrum disorder (FASD).
o Birth defects include the flattening of facial features, impaired brain development and
functioning as well as slowed growth among babies.
Who Shouldn’t drink alcohol?
o Pregnant and breastfeeding women should avoid alcohol as it may cause damage to the
fetus or baby resulting in FASD.
o Individuals with a fatty liver, obesity or chronic illness (cardio vascular disease, diabetes,
cancer, and hypertension) should avoid alcohol as it may exacerbate their condition.
o Anyone with a brain injury, memory problems, dementia, Alzheimer’s disease or
impaired cognitive functioning should avoid alcohol as it adversely affects brain
functioning and recovery.
o Individuals with a family history of alcohol are four times more likely to suffer from
alcoholism themselves.
o Other factors contributing to alcoholism include depression, mental illness and drug
abuse. Individuals with these risk factors should avoid alcohol consumption.
o Individuals taking certain medication should double check to see if there are any adverse
effects of drinking alcohol.
o Medications such as sleeping pills, tranquilizers or other depressants should not be
consumed with alcohol as it may lead to coma and death.

Alcohol Measurement
Measuring Alcohol
 Page 22 of 23

What is a standard drink?

o When you ask two people how much they had to drink, they both may answer the same
thing. Perhaps each person says they had two drinks. Does that mean that they both had
the same amount of alcohol?
o There are many reasons the answer may be no - those two drinks for each person may
not be the same.
o It depends upon the type of drink, size of the drink, and the percentage of alcohol.
o Check out this chart to get an idea of some basic equivalents.
o Of course, when really doing a comparison, you'll have to look at the exact alcohol
content in whatever you are comparing.

According to Eat Right Ontario:

Each of these drinks contains the same amount of alcohol.
• Regular beer, 5% alcohol: 341 mL (12 oz)
• Wine, 12% alcohol: 145 mL (5 oz)
• Fortified wine such as sherry, port, or vermouth, 16-18% alcohol: 85 mL (3 oz)
• Spirits or liquor such as rum or vodka, 40% alcohol: 45 mL (1.5 oz).
How many Calories in a standard drink?
Drink Approximate Calories
Light beer (4% alcohol), 1 bottle or 12 oz 99
Regular beer (5% alcohol), 1 bottle or 12 oz 140
Non-alcoholic beer (0.5% alcohol), 1 can or 350 mL 210
Daiquiri, 7 oz 260
Pina Colada, 4.5 oz 245
Vodka, 1.5 oz 100
Wine (11.5% alcohol), 5 oz 100

Hangovers
Can You Cure A Hangover?
o Hangovers are the body's reaction to poisoning and withdrawal from alcohol.
Hangovers begin 8 to 12 hours after the last drink and symptoms include fatigue,
depression, headache, thirst, nausea, and vomiting.
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o The severity of symptoms varies according to the individual and the quantity of
alcohol consumed.
o People have tried many different things to relieve the effects of "the morning after,"
and there are a lot of myths about what to do to prevent or alleviate a hangover.
o The only way to prevent a hangover is to drink in moderation.
Avoid a hangover by:
o Eating a good dinner and continuing to snack throughout the night.
o Starting out slowly to see how the alcohol is affecting you.
o Avoiding drinking games or shots.
o Drinking a large amount of alcohol in a short amount of time is the most likely way to
become dangerously intoxicated.

Here are some things that might work to cure a hangover

Eat a healthy meal: When you wake up, it's important to eat a healthy meal. Processing
alcohol causes a drop in blood sugar and can contribute to headaches.
Rehydrate: Drink plenty of water and juice to get rehydrated.
Pain Reliever but timing is important: Take a pain reliever like Tylenol (acetaminophen)
when you wake up. Do not take a pain reliever before going to bed because it will tax your
liver.
Let your body process the alcohol while you are sleeping.
We do not recommend aspirin because of Reyes syndrome, a rare but serious illness in
teenagers and children.
Avoid too much Caffeine: Excessive caffeine may contribute to dehydration. However, if
you drink coffee every morning, have your first cup not more than a couple of hours after
your regular time.
Don't force your body to go through caffeine withdrawal while you are recovering from a
hangover.
An Antacid: An over-the-counter antacid (Tums, Pepto Bismol or Maalox) may relieve some
of the symptoms of an upset stomach.
Don't Fast: Do not go for too many hours without food as this will increase the effect of the
low blood sugar caused by alcohol.
Carbs: Eat complex carbohydrates like crackers, bagels, bread, cereal or pasta.
Here are some things that WON'T cure a hangover
More Alcohol: Drinking a little more alcohol the next day. This simply puts more alcohol in
your body and prolongs the effects of the alcohol intoxication.
Coffee while drinking: Having caffeine while drinking will not counteract the intoxication of
alcohol; you simply get a more alert drunk person. Excessive caffeine will continue to lower
your blood sugar and dehydrate you even more than alcohol alone.
Water while throwing up: Giving water to someone who is throwing up. Once the stomach
is irritated enough to cause vomiting, it doesn't matter what you put into it -- it's going to
come back up. Any liquid will cause a spasm reaction and more vomiting.
Pain Reliever before bed: It's best not to take a pain reliever before going to bed. Give your
body a chance to process the alcohol before taking any medication.

Source: http://www.brown.edu/campus-life/health/services/promotion/alcohol-other-
drugs-alcohol/alcohol-and-your-bodyps://youtu.be/audgTg1vyl0