ch 12 - vitamins & minerals
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39 Terms
What are vitamins?
Essential organic compounds needed in small amounts
Do vitamins provide energy?
no
What are minerals?
Essential inorganic elements
Fat-soluble vitamins?
A, D, E, K
Water-soluble vitamins?
B-complex + C
How are fat-soluble vitamins absorbed?
With dietary fat
Where are fat-soluble vitamins stored?
Liver + fat tissue
Toxicity risk higher in which vitamins?
Fat-soluble
How are water-soluble vitamins handled?
Excreted in urine, little storage
Major minerals definition?
Needed ≥100 mg/day
Trace minerals definition?
Needed in small amounts
Examples of major minerals?
Ca, K, Na, Mg
Examples of trace minerals?
Iron, zinc, iodine
What is bioavailability?
How well a nutrient is absorbed and used
What increases mineral absorption?
Need level, stomach acid, some vitamins
What decreases absorption?
Phytates, oxalates, polyphenols, competition
What is a cofactor?
Mineral that helps enzymes function
What is a coenzyme?
Vitamin that assists enzymes
Which vitamins act as coenzymes?
B vitamins
What vitamins act as antioxidants?
A (beta-carotene), C, E
Function of antioxidants?
Protect cells from oxidative damage
Which vitamins are used for energy metabolism?
B vitamins
Do B vitamins provide energy?
No, they help release energy
Key nutrients for bone health?
A, D, K, calcium
Role of vitamin D?
Increases calcium absorption
Nutrients for blood health?
Folate, B12, B6, vitamin K, iron, zinc
Role of vitamin K?
Blood clotting
Role of iron?
Oxygen transport (hemoglobin)
Where are vitamins absorbed?
Small intestine
How are fat-soluble vitamins transported?
Chylomicrons → lymph → blood
How are water-soluble vitamins transported?
Directly into bloodstream
Which vitamins are stored longer?
Fat-soluble
Which deficiency appears faster?
Water-soluble
What destroys vitamins in food?
Heat, light, air, water
Best cooking methods to preserve vitamins?
Steaming, microwaving
Key roles of minerals?
Structure, fluid balance, nerves, muscles
What do minerals act as in enzymes?
Cofactors
Are supplements a substitute for diet?
No
Risk of supplements?
Toxicity, contamination