VITAMINS AND MINERALS

vitamins

are compounds that help regulate many vital body processes

Digestion

Absorption

Metabolism

Circulation

vitamins include:

water-soluble vitamins

fat-soluble vitamins

Vitamins are classified into two

groups:

water-soluble vitamins

dissolve in water and pass easily into the blood during digestion.

water-soluble vitamins

The body does not store these, so they need to be replenished regularly.

Dissolve in water and are easily destroyed by air, light, and cooking

fat-soluble vitamins

are absorbed, stored, and transported in fat. Your body stores these vitamins in your fatty tissue, liver, and kidneys.

vitamins A D E K

fat-soluble vitamins include

minerals

are substances that the body cannot manufacture but are needed for forming healthy bones and teeth and regulating many vital body processes

calcium

phosphorus

magnesium

iron

important minerals include:

vitamin deficiency

Insufficient supply of vitamins in the diet. An impairment in the body’s ability to absorb vitamins in food if bile secretion is limited or absent, absorption of fat-soluble vitamins is lowered

vitamin deficiency

An increased need for Vitamin – cigarette smoker and people with tuberculosis need increased vitamin C intake

vitamin A

Antioxidant; protects cells from destruction by oxygen.

Maintains healthy eyes and skin, normal growth and reproduction, and a healthy immune system.

Helps prevent infection

vitamin A

comes from animal sources such as eggs, meat and dairy products

beta-carotene

a precursor of vitamin A, comes from green, leafy vegetables and intensely colored fruits and vegetable

retinol

preformed vitamin A

vitamin D

Prohormone–converted to a hormone in the body.

D2 (ergocalcifenol) is formed in plants. D3 (cholecalciferol) is formed in humans from cholesterol in the skin

sources of vitamin D

Sunlight

Milk, fish liver oils, egg yolk, butter,

fortified margarine

vitamin D

enhances Calcium

absorption; good for healthy bones

cheese

margarine

butter

fortified milk

healthy cereals

fatty fish

food sources of vitamin D

antioxidant

Prevention of hemolytic anemia among

premature infants

Enhance immune system

Retard spoilage of commercial foods

vitamin K

Made up of several compounds

essential to blood clotting

phylloquinone

vitamin K1

menaquinone

vitamin K2

menadione

Synthetic Vitamin K

vitamin B complex

vitamin C

water soluble vitamins

vitamin B1 (thiamine)

Essential for nerve and muscle action, and metabolism of carbohydrates and some amino acids

1.1 mg/day

Average adult female requires in thiamine

1.2 mg/day

Average adult male requires in thiamine

Beriberi

is a disease caused by extreme deficiency of vitamin B1

edema

wet beriberi

muscle/nerve paralysis

dry beriberi

Vitamin B2 (riboflavin)

the metabolism of carbohydrates, protein, and fats;

tissue maintenance (especially the skin around the mouth); and healthy eyes

1.1 mg/day

Average adult female requires in vitamin B2

1.3 mg/day

Average adult male requires in vitamin B2

cheilosis

Deficiency can result in

____ (a condition characterized by sores on the lips and cracks at the corners of the mouth);

glossitis

inflammation of the tongue); dermatitis; and eye strain in the form of itching, burning, and eye fatigue

vitamin B3 (niacin)

Generic name for nicotinic acid and nicotinamide. A coenzyme in energy metabolism.

pellagra

is an extreme deficiency causing sores on the skin, diarrhea, anxiety, confusion, irritability, poor memory, dizziness, and untimely death

vitamin B6 (pyridoxine)

Pyridoxine, pyridoxal, pyridoxamine

Essential for protein metabolism and absorption,

AA CARRIER, and aids in release of glucose from glycogen.

Serves as catalyst in conversion of tryptophan to niacin; helps synthesize neurotransmitters such as serotonin and dopamine

vitamin b6 (pyridoxine)

Deficiency symptoms include irritability, depression, and dermatitis.

Deficiency in infants can cause various neurological symptoms and abdominal problems.

Toxicity is rare; may cause temporary neurological problems.

vitamin b9 (folate)

Folate, folacin, and folic acid are chemically similar compounds, and names are used interchangeably.

Needed for DNA synthesis, protein metabolism, formation of hemoglobin

400 mg/day

Average adult female and male requires in folate

600 mg/day

required one month before conception

through first six weeks of pregnancy

vitamin b9 (folate)

Deficiency linked to neural tube defects in fetus such as spina bifida (spinal cord or spinal fluid bulge through the back) and anencephaly (absence of the brain)

100 μg for infants

300 μg for children

400 μg for adults

FDA limits amount in over-the-counter supplements to:

vitamin b12 (cobalamin)

Stored in body three to five years.

Involved in folate metabolism, maintenance of the myelin sheath, and healthy red blood cells.

To be absorbed, must bind with intrinsic factor in stomach

2.4 mg/day

Average adult requires in cobalamin

Pantothenic Acid

Involved in metabolism of carbohydrates, fats, proteins.

Essential for synthesis of neurotransmitter acetylcholine and steroid hormones.

biotin

coenzyme in synthesis of fatty acids and amino acids

vitamin C

ascorbic acid

has antioxidant properties and protects food from oxidation

role in formation of collagen

75 mg/day

Average female adult requires in vitamin C

90 mg/day

Average male adult requires

scurvy

disease characterized by

gingivitis, easy bruising, pinpoint

hemorrhages of the skin, poor wound

healing, sore joints and muscles, weight

loss. Extreme cases result in death.

Found in sailors who lived without

fresh fruits and vegetables