Bioavailability and Associations

What vitamins and minerals are involved in Immune Function

Vitamins: C, A, D, E

Minerals: Zinc(better absorbed through animal products)

What vitamin and minerals are involved in bone health

Vitamins: D, K, A, C

Minerals: Calcium, Phosphorus, Magnesium, fluoride

What vitamins and minerals are involved in blood health

Vitamins: K, B6, B12, + folate

Minerals: iron, copper, Calcium(pairs w vitamin K)

What vitamins and minerals are involved in energy metabolism

Vitamins: B vitamins

Minerals: chromium(carbs), Iodine, magnesium, phosphorus, copper

What vitamins + minerals are antioxidants

Vitamins: C, Beta carotene(vit a precursor), E(pairs with selenium)

Minerals: selenium(pairs with vit E)

What vitamins and minerals are involved in fluid electrolyte balance

Vitamins: None

Minerals: sodium, potassium, chloride

What minerals inhibit iron absorption

Calcium + phosphorus (young children at risk) + zinc

What do oxalates inhibit

the absorption of calcium (bind ca)

Calcium fortifications systems can differ

1. look for calcium citrate malate

2. if liquid, shake container to distribute calcium fortification

What kind of iron is not well absorbed

Non-heme iron, found in plant foods

Iron enhancers + inhibitors

Enhancers: Vitamin C and MFP

Inhibitors: tannic acid(coffee,tea,redwine), phytates(whole grains), calcium + phosphorus

Tips for taking iron supplements

1. Ferrous sulfate or iron chelate(better absorbed)

2. take on an empty stomach

3. dont take with tea, >2 cups of milk

Oxygen exposure destroys vitamins- which vitamins are most susceptible

Vitamin E, C, and folate

Tips from preventing oxygen damage to vitamins

1. cover pre cut fruit & veg

2. Store juices + oils in airtight containers

What can we do to help prevent vitamins degrading after they are harvested (enzymatic destruction)

1. keep fruits + veg chilled

2. Buy seasonal fruits + veg (if not seasonal consider frozen and flash cook)

What can we do to prevent water soluble vitamins leaking out of foods when in water

1. avoid boiling (if you must then use the liquid)

2. steam OVER water

3. microwave(flash cooking)

4. wash fruits and veg BEFORE cutting

What can we do to prevent heat and light destroying vitamins

Heat: avoid overcooking + eat raw fruit and veg daily

Light: Store milk + grains in opaque or cardboard containers (not glass)

What vitamin is most susceptible to light

Riboflavin