NDFS 100 Vitamins and Minerals

Function of Vitamin A

Activation/Deactivation of genes (Activating genes/gene expression)

Cell differentiation

Growth, development, and reproduction

Visual Cycle

Cancer prevention

Beta Carotine- antioxidant

Deficiency Symptoms/Disease of Vitamin A

Night blindness

Corneal drying

Blindness

Impaired immunity, dry skin

Toxicity Symptoms of Vitamin A

Acute (short term): nausea, vomiting, and death

Chronic: brith defects, liver, and bone abnormalities

Beta-carotine: harmless yellowing of skin

Food Sources of Vitamin A

Fortified milk, liver (Polar bears), fruits, vegetables with dark orange or green flesh (Apricots, sweet potato, carrots, butternut squash, romaine lettuce, red peppers, spinach)

Function of Vitamin D

Influences Kidney to keep calcium instead of filtering to urine

Absorb calcium and phosphorus at intestinal level

Influences bone to break down structures (tissue) to release calcium and increase/maintain blood calcium levels

Influences increased absorption in the small intestine

Deficiency Symptoms/Disease of Vitamin D

Abnormal Bone growth- Rickets in children, osteomalacia in adults

Reduced immunity

(D shaped legs)

Toxicity Symptoms of Vitamin D

Elevated blood calcium

Calcification of soft tissues

Food Sources of Vitamin D

Liver produces it from Cholesterol

Sun rays activate it in skin- further activation in liver and kidneys

Food: fortified milk, enriched cereal, fatty fish, liver, egg yolk

Function of Vitamin E

Antioxidant- protects cell membranes and polyunsaturated fatty acids. Prevents damage to DNA and stabilizes free radicals (Ends oxidation)

Deficiency Symptoms/Disease of Vitamin E

Hemolysis- red blood cell breakage

Food Sources of Vitamin E

Vegetable oils, Seeds, whole grains (in the germ)

Function of Vitamin K

Blood Clotting and Coagulation (synthesis of clotting protein)

Synthesis of bone matrix proteins

*Toxicity is rare

Deficiency Symptoms/Disease of Vitamin K

Hemorrhages- not clotting

Bone fractures

Food Sources of Vitamin K

Green vegetables (Kale, cabbage, spinach, asparagus)

Fat soluble Vitamins

DEKA

Function of Vitamin C

Maintaining Connective tissue- Collagen

Cofactor in synthesis (Carnitine, serotonin)

Improves non-heme iron absorption

Deficiency Symptoms/Disease of Vitamin C

Scurvy: easy bruising and bleeding, bleeding gums, pinpoint bleeding, corkscrew hair, poor wound healing

Toxicity Symptoms of Vitamin C

Not common- primarily at very large doses

GI discomfort: nausea, cramps, diarrhea

Food Sources of Vitamin C

Fruits and Vegetables especially citrus

Function of Thiamin/Vitamin B1

Cofactor in energy metabolism

Deficiency Symptoms/Disease of Thiamin/Vitamin B1

Beriberi

Weakness

Edema (swelling)

Food Sources of Thiamin/Vitamin B1

Breakfast cereals, Eggs

Function of Vitamin B12

Coenzyme in DNA/RNA synthesis, RBC synthesis, myelination of nerves (myelin sheath- insulation of wires)

Deficiency Symptoms/Disease of Vitamin B12

Megaloblastic anemia (large cells- they duplicate organelles but can’t divide because there’s only one set of DNA)

Food Sources of Vitamin B12

Animal flesh and products

Enriched foods (cereals, non-dairy milks, nutritional yeast, soy products)

Toxicity Symptoms of Vitamin B6

Nerve damage

Function of Riboflavin

cofactor in energy metabolism

Deficiency Symptoms/Disease of Riboflavin

Cracks and redness at corners of the mouth

Painful, smooth, purplish tongue

Food Sources of Riboflavin

Milk (is not stable in light hence opaque milk jugs)

Grains

Meats

Function of Niacin

Cofactor in energy metabolism

Deficiency Symptoms/Disease of Niacin

Pellagra: The 4 D’s- diarrhea, dermatitis, dementia, death

Toxicity Symptoms of Niacin

Painful flush, hives, rash, excessive sweating

Food Sources of Niacin

Protein foods and grains

Function of Folate

Coenzyme in DNA/RNA synthesis (replication)

Deficiency Symptoms/Disease of Folate

Immature RBCs, WBCs, and GI tract cells- not enough replication

Megaloblastic anemia (large cells- they duplicate organelles but can’t divide because there’s only one set of DNA)

Neural tube birth defects:

Spina Bifida- our protective layers don’t develop completely so spinal cord or part of brain protrudes

Anencephaly- poor development of brain

Toxicity Symptoms of Folate

Can mask B12 deficiency symptoms by correcting the anemia

Food Sources of Folate

Fortified foods

Leafy greens like spinach

Legumes

(Foliage)

Functions of Sodium

Fluid Balance

Muscle Contraction

Nerve transmission

Nutrient Absorption

Food Sources of Sodium

Salt and processed foods

Consequences of eating too much Sodium and when it happens

Hypertension (high blood pressure) which is affected by Atherosclerosis, Age, Genetics, Obesity, Diet

Functions of Potassium

Fluid and electrolyte balance

Maintaining heartbeat

Helps lower blood pressure by lessening tension in blood vessels

Food Sources of Potassium

All whole foods (living, intact cells) like minimally processed fruits and vegetables, bananas, potato, milk, fish, melon, whole grains

Functions of Calcium + relation to osteoporosis

Bones and Teeth:

Combines with phosphorus + collagen and forms a structural matrix

Serves as a “bank” for blood calcium needs

Osteoporosis and osteopenia result in deficiency

Nerve transmission

Blood Clotting

Muscle contraction

Dietary Sources of Calcium

Milk

Yogurt

Cheese

Spinach

Almonds

fortified orange juice

Consequences of too much Calcium and when it happens

UL= 2500 Mg

abnormal heart rhythms

soft tissue calcification

kidney stones

interference of absorption of other minerals

constipation

Functions of Iron

Transports Oxygen and CO2

Food Sources of Iron

Plants (non-heme)

Meat (heme-iron and non-heme)

Fish and Poultry (heme)

Iron Deficiency Symptoms

Small and Pale RBC’s

Anemia (lack of sufficient effective red blood cells) Anemia results in: Lack of energy, Decreased cognitive ability, Fatigue, Decreased performance ability

Consequences of high intakes of Iron and the conditions it occurs in

Occurs when supplements are taken at high doses

fatal accidental poisonings

Liver damage

infections occur bc bacteria use it

Functions of Magnesium

Assists > 300 enzymes

Involved in muscle contraction

Bone building

Food Sources of Magnesium

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

Functions of Zinc

DNA synthesis

Metabolism

Regulate gene expression for: ­Growth ­Taste perception ­Wound healing ­Sperm production

Works w/ nearly 100 enzymes

Food Sources of Zinc

Protein containing foods ­Meat, fish, poultry are best sources ­Oysters are especially high

Some things interfere like phytates and other minerals (calcium)

Deficiency Symptoms of Zinc

Poor growth

Delayed reproductive maturation

Decreased immunity

Poor wound healing

Diminished taste

Functions of Iodine

Synthesis of thyroid hormone (thyroxine) regulate basal metabolism

Food Sources of Iodine

Seafood (but not sea salt)

Baked foods (certain additives like dough conditioners are present)

Milk (used to sanitize equipment in dairies)

Iodized salt

Symptoms of Iodine Deficiency

Goiter ­

-Cells of the thyroid enlarge in an attempt to trap as many particles of iodine from the blood as possible ­. -Individuals generally become sluggish and gain weight due to low thyroid hormone

Congenital hypothyroidism/Cretinism ­

-Occurs to an infant when iodine deficiency happened during pregnancy

-Severely low IQ (ex. 20 compared to avg. 100) ­

-Mental retardation may be averted if treatment is given in the first 6 months of life

Functions of Selenium

Part of an antioxidant enzyme system ­

-Spares vitamin E

Functions of Fluoride

Strengthens tooth enamel

Helps protect teeth from acid

Consequences of high Fluoride Intake

Mottling of teeth