VITAMINS AND MINERALS

Compound

A vitamin when it cannot be synthesised in sufficient quantities by an organism, and must be obtained from the diet.

Water-soluble vitamins

Dissolve easily in water and are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not readily store, consistent daily intake is important.

Vitamin C and B complex

Examples of water-soluble vitamins

Ascorbic acid

All raw fruits and vegetable contains

Fat soluble vitamins

Absorbed through the intestinal tract with the help of lipids. They are more likely to accumulate in the body.

Ascorbic Acid

Vitamin C is also known as

Vitamin C

- Utilization of Iron in Protein

- Alleviating allergic reactions, enhancing immune functions

Scurvy, hemorrhaging of the gums, delayed or incomplete healing of wounds

Deficiency in Vit C

Ripe Papaya, Citrus Fruit, raw cabbage, tomatoes, guava, mango, cantaloupes, sweet peppers, turnips, organ meats

Food sources of Vit C

Vitamin C

- necessary for the formation, growth and repair of bone, skin, and connective tissue.

- assists to maintain healthy teeth and gums.

- helps the body to soak up iron, which is required to make red blood cells.

- helps for burns and wounds heal.

- an antioxidant

Thiamine

Vit B is also known as

Vit B

- Helps maintain normal appetite

-regulates muscle tone of the GIT necessary for digestion.

-normal functioning of nerves

-poor appetite

-fatigue

-depression

-beri-beri

Deficiency in Vit B

Organ meats, lean pork, whole grain cereals, enriched rice, enriched bread, nuts

Food sources of Vit B

Riboflavin

Vit B2 is also known as

Vit B2

-involves in the metabolism of CHO,PRO,Fat

-normal growth and development

-normal skin tone

-vision and light adaptation

-Cheilosis

-Glossitis

-Dermatitis, burning and itching eyes

-Growth retardation

-congenital malformation

deficiency in vit b2

Liver, milk and cheese

Eggyolk,crab, dried mushroom, seaweeds,

Dark green leafy vegetables, enriched flour and bread

food sources of b2

scurvy

a condition characterized by weakness, anemia, bruising, bleeding gums, and loose teeth

CHEILOSIS

cracked and sore lesions on the mouth corners, difficulty eating or drinking and an overall feeling of ill health

GLOSSITIS

A painful tongue which appears smooth due to loss of the filiform and sometimes the fungiform papillae secondary to certain nutritional deficiencies, especially B-vitamin deficencies, as seen in pellagra, thiamin deficiency, and disorders such as pernicious anaemia

Niacin

Vit B3 is also known as

Vitamin B3

- Functions of CHO and Lipid metabolism

-Use therapeutically to lower blood cholesterol

-Muscular weakness

-anorexia

-indigestion

-Pellagra char. by

Dermatitis, Dementia,

Diarrhea and Death

Vit b3 deficiency

Milk, eggs, poultry,fish, beans,nuts and seeds , cereals

Vit b3 food sources

Panthothenic Acid

Vit B5 is also known as

Vit b5

-maintains normal skin

And development of the Central Nervous System

Helps man to withstand stress due to the effect of adrenal gland

It helps body produce RBC

Occasional

diarrhea

Vit b5 deficiency

Vit b5

A vitamin that is widely distributed in nature

Pyridoxic Acid

Vit b6 is also known as

Vit b6

-Plays a role in CHO metabolism

- conversion of essential fatty acids

Depression

Fatigue

Irritability

Headache

Difficulty in walking

Vitamin B6 deficiency

Vegetable oils

Rice

Wheat germ

Whole grain cereals

Legumes, nuts and seeds

Vitamin B6 food sources

Cyanocobalamin

Vit b12 is also known as

Vit b12

-promotes growth

-normal development and maturation of the RBC

-normal function of nerve tissue

Irritability

Weakness

Decreased antibody formation

Poor growth

Convulsion

Anemia

Vit b12 deficiency

Meat,fish, shellfish, poultry and milk

Vit b12 food sources

Folate

(Folic Acid)

Therapeutical useful in nutritional anemia

Necessary for RBC formation together with B12 and Vit C

Aids in the synthesis of DNA

Anemia

Poor growth

Depression

Mental confusion

Folate deficiency

Leafy green vegetables, wheat germ, legumes, seeds, organ meats

Folate food sources

Retinol

Vit A is also known as

Vit A

- maintenance of visual purple for vision in dim light

- normal bone and tooth development

-Night blindness

-poor growth/faulty bone and tooth formation

-lowered resistance to infection

Vit A deficiency

Green leafy Vegetables:

Kangkong,Camote leaves, Liver

Saluyot ,Carrots,

Organ Meats,

Squash,Papaya

Vit A food sources

Keratomalacia

also known as night blindness, Retinol Deficiency, Vitamin A Deficiency, Xerophthalmia and Xerotic Keratitis. It is an ocular condition when the cornea becomes dry, soft and thin, and then ulcerates, usually affecting both eyes.

Calciferol

Vit D is also known as

Vit D

-regulates the absorption, transport of calcium and phosphorous in the body

-Rickets in children, defective bones and retarded growth

-Bones are Fragile.

-Deficiencies related to Calcium and Phosphorous

Vit D deficiency

Fish liver oils, Clams, Butter, Sardines, Oyster, Egg

Vit D food sources

Rickets

Weakening and softening of the bones brought on by extreme calcium loss

osteotomy

a surgical operation whereby a bone is cut to shorten, lengthen, or change its alignment.

Tocopherol

Vit E is also known as

Vitamin E (Tocopherol)

- Antioxidant

Protects the structure and function of the muscle tissue.

- It helps slowing down the aging process of the body

- It helps improve fertility

Loss of weight

Poor eating habit

Developmental problems such as mental and physical problems

Gastrointestinal diseases

Dry hair or loss of hair

Muscular weakness

Slow tissue healing

Leg cramps

Vit E deficiency

-Plant oils (corn oil,cottonseed)

-Green and Leafy vegetables

-Whole grain products

-nuts

-Wheat germ oil

Vit E food sources

Buphthalmos retrolental fibroplasia.

a type of congenital glaucoma, where fluid build up within the eye damages internal structures.

lipofuscin or age spots

early sign of vitamin E deficiency

VITAMIN K

-For normal Blood Clotting

because without it blood would not clot.

Some studies suggest that it helps maintain strong bones in the elderly.

Prolong coagulation of Hemorrhage

Vitamin K deficiency is very rare.

It occurs when the body can't properly absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with antibiotics.

Vit K deficiency

Green Leafy Vegetables,

Carrots, Seaweeds, Cauliflower Tomatoes, Egg yolk, spinach, turnip greens, mustard greens, green leaf lettuce, and other vegetables such as broccoli, green onions, parsley, asparagus, Brussels sprouts, and cabbage.

Vit K food sources

Vitamin K1 (phylloquinone), Vitamin K2 (menaquinone), Vitamin K3 (menadione)

three different types of vitamin K

Vitamin K1 (phylloquinone)

- the type that comes from the diet, especially green leafy vegetables but also dairy products and vegetable oils

- produced commercially to use as an oral or injectable treatment for some conditions associated with excess bleeding.

Vitamin K2 (menaquinone)

- made by bacteria, the normal flora in the intestines.

- supplements K1, but there is not enough of it to meet the body's requirements.

Vitamin K3 (menadione)

- a synthetic water-soluble form of vitamin K that is used as a treatment for adults.

- no longer given to infants in the United States as it can cause hemolytic anemia.

easy bruising

oozing from nose or gums

excessive bleeding from wounds, punctures, and injection or surgical sites

heavy menstrual periods

bleeding from the gastrointestinal (GI) tract

blood in the urine and/or stool

Vitamin K deficiency

Minerals

- An inorganic element that remain an ash when food is burned

- important part in the vital processes of the body

Macro nutrient mineral

essential for human nutrition present in amounts greater than 5 grams (Calcium, Sodium, Phosphorous,

Potassium, Chlorine, Magnesium)

Micro nutrient mineral

essential for human nutrition

Present in amounts less than 5 grams (Iron, Iodine, Zinc, Manganese, Copper, Cobalt Chromium)

Dietary minerals or mineral nutrient

- chemical elements required by living organisms

- constituents of bones and teeth

- as salts regulating body fluids

- as components of enzymes and hormones

Dairy products and green leafy vegetables for Calcium

Nuts, soy beans, and cocoa for Magnesium

Table salt (sodium chloride, the main source), milk and spinach for Sodium

Legumes, whole grains, and bananas for Potassium

Red meat, leafy vegetables (especially spinach) for iron

Good Source of Dietary Minerals

Calcium

Builds and renew bones and teeth and other tissues.

Rickets

Osteoporosis

Calcium deficiency

Fish eaten with bones

Cheese

Beans, legumes,

Sesame seeds,

Parmesan cheese

Tofu

Soy bean

Calcium deficiency

Calcium

This mineral is also required for muscle contractions and relaxation, nerve and hormone function, and blood pressure regulation.

Hypocalcemia

a low level of calcium in the blood

Phosphorus

-For growth and maintenance

-Mineralization of bones and teeth

-Aids in the absorption of sugars and fats

Widely distributed to foods, especially cheese, oat, cereals whole wheat products dry beans and peas, meat, Fish, Poultry

Phosphorous food sources

Potassium

Help your muscles and nerves function properly

Maintain the proper electrolyte and acid-base balance in your body

Help lower your risk of high blood pressure

muscle weakness, confusion, irritability, fatigue, and heart disturbances. Athletes with low potassium stores may tire more easily during exercise

Potassium deficiency

Banana, Papaya, Avocado, Soy beans, Spinach

Potassium Food Sources

Hypokalemia

Potassium Deficiency

3.5-5.0 mEq/L

normal potassium level

Sodium

-A vital component of nerve as it, stimulates muscle contraction

-Processed food

-Table salt

-smoked fish and meat

Sodium Food Sources

Iron

Essential in the formation of blood. It is involved in the transport and storage or oxygen in the blood

Organ meats

Liver

Egg yolk

Legumes

Green leafy Vegetables

Squash

Spinach

Iron food sources

Iron deficiency anemia (IDA)

an ailment when there is not enough hemoglobin produced by the body to meet its requirement

Iodine

Help ensure proper thyroid gland functioning

Goiter

Iodine deficiency

Salt

Fish

Sea foods

Milk

Meat

Vegetables

Cereals

Iodine food sources

Goiter

also known as Bronchocele swelling of the neck and larynx

Hyperthyroidism

often referred to as an 'overactive thyroid', is when the thyroid gland produces and secretes excessive amounts of the free - not protein bound and circulating in the blood

Hypothyroidism

is a condition in which the thyroid gland does not make enough thyroid hormone.