CFD 1220 Lecture Notes - Lecture 17: Dietary Fiber, Riboflavin, Niacin
1 May 2018
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Fiber—A Closer Look
• Types of fiber:
o Dietary fiber: nondigestible carbohydrate that is present naturally
▪ Soluble (viscous) fiber
▪ Insoluble fiber
o Functional fiber: nondigestible carbohydrate that has been isolated or synthesized
o Total fiber is the sum of both
• Sources of fiber:
o All plant substances
• Recommended fiber intake:
o 38 grams for adult men
o 25 grams for adult women
o Needs to come from foods, not supplements
Vitamins—Organic Micronutrients
• Vitamins are organic (carbon-containing) substances required in small amounts to
regulate various processes in cells
o Thirteen vitamins:
▪ 4 fat-soluble: A, D, E, and K
▪ 9 water-soluble: C, and the B-complex vitamins thiamin, riboflavin,
niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid
• Functions of vitamins:
o Help chemical reactions take place; help unleash energy; produce red blood cells;
maintain nervous, skeletal, and immune systems; and act as antioxidants
• Sources of vitamins:
o The human body does not manufacture most vitamins
o Abundant in fruits, vegetables, and grains
• Vitamin deficiencies
o Certain vitamin deficiencies are associated with health risks
• Vitamin excesses
o Extra vitamins can be harmful, even toxic
• Keeping the nutrient value in food
o Store and cook food properly
Minerals—Inorganic Micronutrients
• Help to regulate body functions and release energy, aid in growth, and maintain body
tissues
o About 17 essential minerals
o Major minerals: 100 milligrams or more/day
▪ Calcium, phosphorus, magnesium, sodium, potassium, and chloride
o Trace minerals: minute amounts
▪ Copper, fluoride, iodide, iron, selenium, zinc
o Issues may arise if too many or too few
▪ Anemia; osteoporosis
Water—Vital but Often Ignored
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