BYU NDFS 100 Vitamins and Minerals

Fat soluble vitamins

A, D, E, K

Water soluble vitamins

B vitamins, C

Vitamin E function

antioxidant (stabilize free radicals), protects cell membranes & polyunsaturated fatty acids

Vitamin K function

blood clotting, bone matrix proteins

Vitamin A function

activation of genes, cell differentiation, immune function, vision, cancer prevention, antioxidant (beta-carotene)

Vitamin D function

maintain blood calcium level (break down bones if calcium deficient, influences intestine absorption)

Vitamin C function

maintain connective tissue (collagen cross-links), antioxidant, co-factor in synthesis, non-heme iron absorption

Thiamin function

cofactor in energy absorption

Riboflavin function

cofactor in energy metabolism

Niacin function

cofactor in energy metabolism

B6 function

cofactor in energy metabolism

B12 function

coenzyme in DNA/RNA synthesis, RBC & WBC synthesis, myelination of nerves

Folate function

coenzyme in DNA/RNA synthesis

Vitamin E food sources

seeds, whole grains, vegetable oils

Vitamin K sources

green vegetables (cabbage, asparagus, spinach, kale)

Vitamin A sources

dark orange/dark leafy green veggies, fortified milk, liver

Vitamin C sources

fruits & vegetables

Vitamin D sources

fortified foods (milk, cereal), fatty fish, liver, egg yolk

How much sunlight we get affects this! Think of factors that affect how much sunlight skin sees

Thiamin sources

grains, protein

Riboflavin sources

milk, protein

Niacin sources

protein foods, enriched grains

B6 sources

animal products, enriched grains

Folate sources

fortified foods, foliage, legumes

B12 sources

animal products, meat, enriched proteins

Vitamin K deficiency

hemorrhages, bone fractures

Vitamin A deficiency

night blindness, dry skin, corneal drying, impaired growth/immunity

Vitamin D deficiency

abnormal bone growth (rickets, osteomalacia), reduced immunity

Vitamin C deficiency

Scurvy - weakened cartilage and connective tissue, easy bruising/bleeding, bleeding gums, pinpoint bleeding, corkscrew hair, poor wound healing

Thiamin deficiency

BERIBERI - weakness, edema, nervous system dysfunction

Riboflavin deficiency

cracks in corners of mouth, painful, smooth, purple tounge

Niacin deficiency

Pellegra - Diarrhea, Dermatitis, Dementia, Death (the four Ds)

B6 deficiency

not likely

Folate deficiency

immature RBCs, WBC, BI tract cells, megaloblastic anemia (giant cells), spina bifita (neural tube defect)

B12 deficiency

megaloblastic anemia, nerve damage (tingling, numbness), degeneration of nerves leading to paralysis

Vitamin K toxicity

opposes effects of anti-clotting medication

Vitamin A toxicity

acute: nausea, vomiting, death; chronic: birth defects, liver & bone abnormalities

Vitamin D toxicity

calcification of soft tissues

Vitamin C toxicity

not common; GI discomfort

Thiamin toxicity

none reported

Riboflavin toxicity

none reported

Niacin toxicity

painful flush, hives, rash, excessive sweating

B6 toxicity

nerve damage

Folate toxicity

masks B12 deficiency symptoms

B12 toxicity

none reported

Sodium function

fluid balance, muscle contraction, nerve transmission, nutrient absorption

Potassium function

fluid & electrolyte balance, maintaining heartbeat, lower blood pressure

Calcium function

combines with phosphorus and collagen, bank for blood calcium needs, nerve transmission, blood pressure, blood clotting, muscle contraction

Magnesium function

assists enzymes, muscle contraction/relaxation, bone building

Iron function

carrier of oxygen in hemoglobin and myoglobin (necessary for use of energy), part of enzymes (especially metabolism), needed to make new cells, amino acids, hormones, neurotransmitters

Zinc function

DNA synthesis, metabolism, wound healing, regulate gene expression (growth, taste, wound healing, sperm)

Iodine function

synthesize thyroid hormone, regulate basal metabolism

Fluoride function

non-essential but beneficial; strengthen enamel, help protect teeth from acid

Selenium function

antioxidant enzyme system (spares vitamin E)

Calcium source

milk, yogurt, cheese, leafy greens, nuts

Sodium source

processed foods and restaurant foods

Potassium source

all whole foods (fruits, veggies, bananas, potatoes, milk, fish, whole grains)

Magnesium source

nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, hard water

Iron source (heme)

meat

Iron source (non-heme)

dairy, eggs, plants, enriched grains

Zinc source

meat, fish, poultry

Iodine source

seafood, baked foods, milk, idodized salt

Fluoride source

water, toothpaste, mouth wash

Iron deficiency

small & pale RBSs, limited cell energy metabolism (anemia)

Zinc deficiency

poor wound healing, lack of taste, poor growth, delayed maturation, decreased immunity

Iodine deficiency

goiter, thyroid enlargement, weight gain, sluggish, congenital hypothyroidism in infants when iodine is deficient in the mother

Calcium toxicity

abnormal heart rhythms, calcification of soft tissue, kidney stones, interference with other minerals

Sodium toxicity

hypertension

Iron toxicity

irritate stomach; fatal accidental poisonings can happen in children

Fluoride toxicity

irreversible mottling of teeth