VITAMINS AND MINERALS
May 17, 2015
VITAMINS AND
MINERALS
WHAT ARE VITAMINS? Complex substances that regulate body
processes Coenzymes (partners) with enzymes in
reactions No calories, thus no energy
CATEGORIES
Fat-solubleDissolve in fat
Water-solubleDissolve in waterCarried in bloodstream,
A, D, E, K C and B-complex vitamins
A and D excess can be harmfulE and K usually not
Excess amounts may cause extra work on kidneys
VITAMIN A (AND CAROTENOIDS) Functions:
Normal visionProtects from
infectionsRegulates
immune systemAntioxidant
(carotenoids)
Food sources:LiverFish oilEggsFortified milk or
other foodsRed, yellow,
orange, and dark green veggies (carotenoids)
VITAMIN D (THE SUNSHINE VITAMIN) Functions:
Promotes absorption of calcium and phosphorus
Helps deposit those in bones/teeth
Regulates cell growth
Plays role in immunity
Sources:Sunlight (10 – 15
mins 2x a week)Salmon with
bonesMilkOrange juice
(fortified)Fortified cereals
VITAMIN E Functions:
Antioxidant, may lower risk for heart disease and stroke, some types of cancers
Protects fatty acids and vitamin A
Sources:Vegetable oilsFoods made from
oil (salad dressing, margarine)
NutsSeedsWheat germGreen, leafy
veggies
VITAMIN K Functions:
Helps blood clotHelps body make
some other proteins
Sources:Body can produce
on its own (from bacteria in intestines)
Green, leafy veggies
Some fruits, other veggies, and nuts
THIAMIN (B1) Functions:
Helps produce energy from carbs
Sources:Whole-grain and
enriched grain products
PorkLiver
RIBOFLAVIN (B2) Functions:
Produce energyChanges
tryptophan (amino acid) into niacin
Sources:LiverYogurt and milkEnriched grainsEggsGreen, leafy
veggies
NIACIN Functions:
Helps body use sugars/fatty acids
Helps enzymes function normally
Produces energy
Sources:Foods high in
protein typically (poultry, fish, beef, peanut butter, legumes)
Enriched and fortified grains
PYRIDOXINE (B6) Functions:
Helps body make non-essential amino acids
Helps turn tryptophan into niacin and serotonin
Help produce body chemicals (insulin, hemoglobin, etc)
Sources:ChickenFishPorkLiverWhole grainsNutsLegumes
FOLATE (FOLIC ACID) Functions:
Produces DNA and RNA, making new body cells
Works with vitamin B12 to form hemoglobin
May protect against heart disease
Lowers risk of neural tube defects in babies
Controls plasma homocystine levels (related to heart disease)
Sources:Fortified and
enriched grains and breakfast cereals
Orange juiceLegumesGreen, leafy
veggiesPeanutsAvacados
VITAMIN B12 (COBALAMIN) Functions:
Works with folate to make RBC’s
In many body chemicals and cells
Helps body use fatty acids/amino acids
Sources:Animal productsMeatFishPoultryEggsMilk, other dairy
BIOTIN Functions:
Produces energyHelps body use
proteins, carbs, and fats from foods
Sources:Wide variety of
foodsEggsLiverWheat germPeanutsCottage cheeseWhole grain bread
PANTOTHENIC ACID Helps produce
energy Helps the body
use proteins, fat, and carbs from food
Sources:Found in almost
all foodsMeat, poultry, fishWhole grain
cerealsLegumesMilkFruits, veggies
VITAMIN C Functions:
Helps produce collagen (connective tissue in bones, muscles, etc)
Keeps capillary walls, blood vessels firm
Helps body absorb iron and folate
Healthy gums
Heals cuts and wounds
Protects from infection, boosts immunity
Antioxidant Sources
Citrus fruitsOther fruits,
veggies
DEFICIENCIES Rickets (children and vitamin D) Osteoporosis/osteomalacia (vitamin D) Scurvy (vitamin C) Night blindness (vitamin A) Beriberi (thiamin)
WHAT ARE MINERALS? Regulate body processes Give structure to things in the body No calories (energy) Cannot be destroyed by heat
CATEGORIES OF MINERALS Major minerals
CalciumPhosphorusMagnesiumElectrolytes
(sodium, chloride, potassium)
Trace mineralsChromiumCopperFlouride Iodine IronManganeseSeleniumZinc
CALCIUM Bone building Muscle contraction Heart rate Nerve function Helps blood clot
PHOSPHORUS Generates energy Regulate energy metabolism Component of bones, teeth Part of DNA, RNA (cell growth, repair) Almost all foods, especially protein-rich
foods, contain phosphorus
MAGNESIUM Part of 300 enzymes (regulates body
functions) Maintains cells in nerves, muscles Component of bones Best sources are legumes, nuts, and
whole grains
ELECTROLYTES Chloride:
Fluid balanceDigestion of food, transmits nerve
impulses Potassium
Maintains blood pressureNerve impulses and muscle contraction
SodiumFluid balanceMuscles relax, transmit nerve impulsesRegulates blood pressure
ELECTROLYTES Sources:
Salt (sodium chloride)Fruits, veggies, milk, beans, fish, chicken,
nuts (potassium)
IRON Part of hemoglobin, carries oxygen Brain development Healthy immune system Sources:
Animals (heme) vs. plants (non-heme)Better absorbed from hemeConsume vitamin C with non-heme Fortified cereals, beans, eggs, etc.