VITAMINS
Jan 05, 2016
VITAMINS
VITAMINS
Organic compounds
Regulate body processesNutrient metabolismEnergy production and releaseTissue maintenanceNormal digestionInfection resistance
VITAMIN CLASSIFICATION
13 known vitamins
Two categories:
Water-soluble and Fat-soluble
Water soluble: B vitamins and Vitamin C
Fat soluble: A,D,E, and K
FAT-SOLUBLE VITAMINS
Vitamins A, D, E, and K Body stores excess, but toxicity can occur
Absorbed through the intestinal walls with fats from foods.
VITAMIN A
Maintain healthy eye sight
Dairy products, egg yolks, liver, carrots, broccoli, apricots
Vitamin A deficiency is one of the major causes of blindness in the world. Underdeveloped countries.
Toxicity: very dangerous during pregnancy; birth defects
VITAMIN D
Direct exposure from sunlight causes body to make vitamin D. (as little as 15 mins. In the sun)
Regulate levels of calcium in the blood
Fish, fortified dairy products, eggs
Deficiency
Rickets: calcium not deposited in the bones & bones become soft and misshapen.
Osteomalacia: leg & spine bones soften and bend
RICKETS Vitamin D Deficiency
VITAMIN E
Antioxidant- a substance that reacts with oxygen to protect against free radicals. Free radicals can damage tissue.
Vegetable oils, whole grains, nuts
High temperatures destroy vitamin E
Deficiency: premature babies, given a vitamin E supplement at birth
VITAMIN K
Blood clotting- stops bleeding
Green leafy vegetables, liver
Deficiency: newborns and people on antibiotics
Toxicity: Rare symptom is jaundice (yellowing of the skin)
B VITAMINS
Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, B6, Folate, and B12
Work as coenzymes to help with the release of energy from carbs, fats, and proteins.
Found in many of the same foods: whole grains, green leafy vegetables, dairy products, nuts, meats, fish, eggs
BERIBERI Thiamin Deficiency
Symptoms: weakness, loss of appetite, & irritability. Edema and heart failure can occur.
Alcoholism increases risks because it diminishes body’s ability to absorb & use thiamin
PELLAGRA Niacin deficiency
4 D’s: Diarrhea, dermatitis, dementia, and death
VITAMIN C
Formation of collagen (connective tissue that holds cells together, helps wounds heal quickly)
Increases iron and calcium absorption
Immune system
Citrus fruits, broccoli, cabbage, red peppers
SCURVY
Vitamin C deficiency
Symptoms: Tiredness, Shortness of breath, wounds heal slowly, bleeding gums
VITAMIN DEFICIENCIES
2main causes
Insufficient amount of a vitamin in the diet
Poverty, lack of variety of foods
Failure of the body to absorbMedical condition
PREPARING FOODS TO PRESERVE VITAMINS
Water, heat, acids, and alkalis can destroy vitamins
Do not soak fruits and vegetables in water
Cut up fruits and vegetables just before you are ready to cook
Cook vegetables quickly with little to no water
Bake, roast, steam, stir-fry
MINERALS Nutrients needed in small amounts to perform various functions in the body
Macrominerals and Microminerals Help complete chemical reactions, aid in nerve function and muscle contraction, promote growth, body fluid balance
MACROMINERALS
Major mineralsCalciumPhosphorusMagnesiumSulfurSodiumPotassiumChlorine
MICROMINERALS Trace mineralsIronZincIodineFluorideSeleniumCopperChromiumManganeseMolybdenum
CALCIUM
BonesDairy products
Osteoporosis: bones become porous and fragile due to a loss of calcium
People who fail to eat a calcium-rich diet at a young age, are at risks of problems due to bone loss in old age.
Supplements for those who cannot consume dairy products
CALCIUM DEFICIENCY
IODINE DEFICIENCY
Affects thyroid
GOITER