Nutrition Chapter 3: Vitamins and Minerals

bone

vitamins: D, A, K

minerals: calcium, magnesium, phosphorous, fluoride

antioxidants

vitamins: C, E, beta-carotene

minerals: selenium

energy metabolism

vitamins: B vitamins

minerals: copper, magnesium, phosphorous, iodine, chromium (carbs)

immune

vitamins: A, C, D, E

minerals: zinc

blood

vitamins: B6, B12, Folate, Vitamin K (clotting)

minerals: iron, copper, calcium (clotting)

fluid and electrolytes

minerals: sodium, potassium, chloride

grains

vitamins: thiamin, riboflavin, niacin, folic acid

minerals: selenium, chromium, iron and zinc (fortified, non heme)

vegetables

vitamins: folate, beta-carotene, Vitamin C, Vitamin E, Vitamin K (dark green)

minerals: calcium, selenium, non heme iron, potassium, magnesium

fruits

vitamins: beta-carotene, Vitamin E, Vitamin C

minerals: potassium

dairy

vitamins: Vitamin A, Vitamin D, riboflavin (3 milk), Vitamin B12 (all dairy)

minerals: calcium, phosphorous, iodine (depending), potassium, sodium (cheese)

protein

vitamins: Vitamin B12, Vitamin B6, Niacin (meat, fish, poultry)

minerals: iron (heme in animal flesh, non heme in legumes), zinc, phosphorous, magnesium, copper chromium, iodine, selenium, potassium

vegetable oil

Vitamin E

vitamin A function

vision, immune function, bone and body growth, reproduction, health body linings and skin

vitamin A food sources

preformed: fortified foods (milk)

beta-carotene: bright orange fruits and vegetables, leafy green vegetables

vitamin A deficiency

dry cracked skin, night blindness → total blindness, decreased immune function

vitamin A toxicity

hair loss, skin rashes, liver failure, weak bones, birth defects

beta-carotene: change skin color (reversible)

vitamin D function

bone mineralization, immune function

vitamin D sources

food: salmon, mackerel, sardines, tuna, fortified milk, egg yolks

non-food: sunlight

Vitamin D deficiency

adults: osteomalacia (soft, porous bones that fracture easily)

children: rickets (beaded ribs, bowed legs)

Vitamin D toxicity

causes soft tissue damage (does not occur with sun exposure)

fat soluble vitamins

A, D, E, K

Vitamin E function

an antioxidant 

immune function

helps maintain integrity of cell membranes

vitamin E sources

vegetable oils (easily destroyed by heat)

nuts and seeds

some fruits and vegetables

vitamin E deficiency

rare, but potentially seen in condition where fat malabsorption is present

vitamin E toxicity

rare, but toxicity from supplementation can interfere with blood clotting medications

vitamin K function

blood clotting, bone formation

vitamin K sources

non food: some vitamin K produced by gut bacteria

food: dark green leafy vegetables, cabbage

vitamin K deficiency

rare → infants given vitamin K injection at birth

water soluble vitamins

B and C (thiamin, riboflavin, niacin, biotin, pantothenic acid, folate, B6, B12, C)

thiamin sources

whole grains and cereals

enriched bread and cereals

thiamin deficiency

beriberi

loss of sensation in hands and feet, muscular weakness, cardiovascular health impacted

riboflavin sources

milk, whole grains and cereals, enriched bread and cereals

niacin sources

meat, fish, poultry, whole grains and cereals, enriched bread and cereals (tryptophan converted)

niacin deficiency

pellegra “rough skin”

diarrhea, dermatitis, dementia, death

niacin toxicity

UL is based on synthetic forms, large doses of supplement cause niacin flush

biotin function

coenzyme in carbohydrate, fat, and protein digestion

B6 function

involved in many metabolic reactions, amino acid conversions, hemoglobin synthesis, regulation of blood glucose

B6 sources

meat, fish, poultry, potatoes, bananas

B6 toxicity

chronic, high dose supplementation can cause reversible neuropathies

B12 function

helps maintain myelin sheath around nerve cells, red blood formation

folate and B12 depend on each other

B12 sources

animal sources, fortified foods

B12 deficiency

anemia - macrocytic anemia (large, immature red blood cells), pernicious anemia caused by lack of intrinsic factor, neurological symptoms

folate function

dna synthesis, needed for cell division

folate and B12 depend on each other

folate sources

folate: dark green vegetables

folic acid: fortifies foods (breads, cereals), supplement

folate deficiency

anemia, impaired cell division, neural tube defect apparent at birth (spina bifida, anencephaly)

folate toxicity

UL for synthetic forms only, large amounts of folate can mask B12 deficiency

vitamin C function

antioxidant, supports immune function, assists in iron absorption, production and maintenance of collagen

vitamin C sources

citrus fruit and juices, strawberries, kiwi, tomatoes, broccoli, peppers

vitamin C deficiency

early signs: bleeding gums, pinpoint bruising → scurvy

iron function

hemoglobin (in red blood cells)

myoglobin

carries oxygen from lungs to body’s tissues

holds and stores oxygen in muscle cells

iron sources

heme: animal flesh

nonheme: plant and animal flesh

iron deficiency

general fatigue, irritability, mental impairments, behavioral, reduced energy, pica (crave non-food items), iron deficiency → iron deficiency anemia

iron toxicity

acute poisoning can be fatal

iron absorption

vitamin C, MFP promotes

tannic acid, phytates, calcium inhibit

RDA higher for women and vegetarians

zinc function

cofactor for many enzymes, immune function, would healing, taste and smell perception, growth

zinc sources

animal: better absorbed - meat, fish, poultry

plant sources: not as well absorbed - legumes, whole grains

zinc deficiency

rare but can cause cardiomyopathy

iodine function

primary role is synthesis of hormones released by the thyroid gland: metabolic rate, body temperature, reproduction, growth, nerve and muscle formation

iodine sources

seafood, iodized salt, milk and yogurt (depending)

iodine deficiency

weight gain, fatigue, goiter

iodine toxicity

impaired function of thyroid gland

copper functions

helps form hemoglobin, helps form collagen, energy metabolism and release

copper sources

organ meats, seafood, legumes, nuts and seeds

copper deficiency

anemia, excess zinc interferes with copper absorption

chromium functions

assist with carbohydrate metabolism/normal blood glucose regulation

chromium sources

meats, whole grains

sodium functions

fluid and electrolyte, acid base balance (maintain proper pH value in body), nerve cell transmission, muscle contraction

sodium sources

processed foods, table salt (40% sodium)

sodium toxicity

high intakes can lead to hypertension/high blood pressure

potassium functions

fluid and electrolyte, acid base balance (maintain proper pH value in body), nerve cell transmission, muscle contraction 

potassium sources

whole foods; meat/seafood, milk, fruits, vegetables, legumes

calcium functions

integral part of structure of bones and teeth, calcium in blood, nerve transmission, muscle contraction, blood clotting, blood pressure regulation

calcium sources

plant based/green vegetables; broccoli, kale, turnip greens - well absorbed

spinach, swiss chard - not well absorbed

dairy

calcium fortified foods, canned salmon or sardines with bones

calcium deficiency

osteoporosis

calcium toxicity

interference with absorption of other minerals, increased risk for kidney stone formation

magnesium functions

over half found in bones (bone mineralization) necessary for release of energy muscle and nerve function

magnesium sources

best sources are unprocessed foods - legumes, nuts, seeds; green leafy vegetables

magnesium deficiency

rare, kidneys regulate urinary excretion

excessive losses could occur in alcohol abuse, use of certain medications

magnesium toxicity

high dose supplementation can cause diarrhea, nausea, cramping

phosphorous function

part of bone and teeth structure, acid/base balance component of phospholipids, energy metabolism

phosphorous sources

milk/milk products, most fish, poultry, eggs

fluoride functions

part of bone/teeth formation increases tooth’s resistance to decay

fluoride sources

fluoridated drinking water

fluoride deficiency

increased risk of dental decay

fluoride toxicity

fluorosis occurs on developing teeth (discoloration of teeth)