Vitamins and Minerals

vitamins

Chemical substances that perform specific functions in the body (micronutrient)

vitamins fucntion

promote and regulate body processes necessary for growth, reproduction, and the maintenance of health (do not provide energy)

what do vitamins do

Play role as coenzyme in the conversion of fats, proteins, and carbohydrates to be used by the body. Can also affect behaviors, such as attention span, depression, poor appetite, and irritability

Coenzyme

activate enzymes to increase the rate of reactions in the body

WATER SOLUBLE VITAMINS

B vitamins (biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, B6, B12) and Choline • Vitamin C • Dissolve in water • Are not stored in the body, so they need to be eaten often

FAT SOLUBLE VITAMINS

Vitamins A, D, E, & K • Need fat to be absorbed and stored in the body • Stored in the body, can be toxic if consumed in excess

WATER SOLUBLE VS. FAT SOLUBLE

Fat soluble is more easily stored in the body • Water soluble is stored in small amounts in the body (excluding vitamin B12) • Deficiency symptoms occur much quicker in water soluble

FOOD FORTIFICATION

Process of adding micronutrients to food to provide extra nutrients. The most common fortified foods: cereals, breads, milk, infant formulas

B vitamins

involved in converting the energy in carbs, fats, and proteins into ATP

Vitamin C

needed to make connective tissue and as an antioxidant

THIAMIN (VIT B1) function

energy metabolism

THIAMIN (VIT B1) sources

bran layer of whole grain, enriched grains, pork, legumes, and seeds

THIAMIN (VIT B1) handling

content loss due to heat

THIAMIN (VIT B1) deficiency

beriberi ( weak weak or I cannot) and wernicke korsakoff syndrome in alcoholics (brain volume deficits)

THIAMIN (VIT B1) excess

no reported effects

RIBOFLAVIN (B2) FUNCTIONS

forms two active coenzymes • Act as electron carriers functioning in reactions needed to produce ATP from carbs, fats, and proteins • Involved in converting folate, niacin, vitamin B6 & vitamin K into their active forms

RIBOFLAVIN (B2) handling

destroyed by exposure to light

RIBOFLAVIN (B2) sources

dairy products, organ meat (liver and kidney), lean mets, grains, vegetables

RIBOFLAVIN (B2) excess

no reported effects but turns urine bright fluorescent yelliw

NIACIN (B3) function

coenzyme in glucose metabolism and synthesis of fatty acids and cholesterol

NIACIN (B3) sources

poultry, beef, fish, nuts, legumes, and grains

NIACIN (B3) deficiency

pellagra

NIACIN (B3) excess

skin flushing burning, and tingling with rash, headache and dizziness

PANTOTHENIC ACID (B5) FUNCTIONS

Functions: Part of coenzyme A (CoA) needed for: • Carbs, fatty acid, and amino acid breakdown • Modification of proteins • Synthesis of neurotransmitters, steroid hormones, & hemoglobin • Needed to form a molecule essential for cholesterol and fatty acid synthesis

PANTOTHENIC ACID (B5) sources

widely distributed in foods, abundant in meat, eggs, whole grains, legumes (lesser amounts in milk, vegetables, fruits)

PANTOTHENIC ACID (B5) deficiency

rare due to wide distribution

PANTOTHENIC ACID (B5) excess

no reported effects

PYRIDOXINE (B6) functions

Needed for reactions for building proteins and tissues and normal RBC formation

PYRIDOXINE (B6) sources

fish, organ meat, starchy vegetables, and fruits

PYRIDOXINE (B6) deficiency

rare – irritability, depression, kidney stones, anemia, muscular weakness

PYRIDOXINE (B6) excess

: progressive loss of control of bodily movements

BIOTIN (B7) function

metabolism of of fatty acids, amino acids, and glucose

BIOTIN (B7) sources

organ meats, eggs, fish, nuts and seeds, vegetables

BIOTIN (B7) deficiency

extremely rare – seizures, vision problems, hair loss, rash around eyes and mouth

BIOTIN (B7) excess

no reported effects

FOLATE (FOLIC ACID) (B9) FUNCTIONS

coenzymes needed for DNA synthesis & some amino acid metabolism

FOLATE (FOLIC ACID) (B9) sources

Vegetables (dark green leafy), fruits, nuts, beans, organ meats.

FOLATE (FOLIC ACID) (B9) deficiency

in infants born to mothers with insufficient folate: neural tube defects including spina bifida, preterm birth or low birth weight • In adults: uncommon – megaloblastic anemia, fatigue, irritability, headaches and heart palpations

FOLATE (FOLIC ACID) (B9) excess

prevents folate-deficiency symptoms & mask B12 deficiencies, and increased risk of colorectal cancer.

VITAMIN B12 (CYANOCOBALAMIN) functions

ATP production from certain fatty acids • Development, myelination, and function of the CNS • Amino acid and protein metabolism

VITAMIN B12 (CYANOCOBALAMIN) sources

found naturally only in animal products, fish, meat, poultry, eggs, and dairy

VITAMIN B12 (CYANOCOBALAMIN) deficiency

megaloblastic anemia (abnormally large red blood cells & low white blood cell count), ê folate activation, numbness & tingling, gait abnormalities, memory loss, disorientation, paralysis, death

VITAMIN B12 (CYANOCOBALAMIN) excess

no reported effects

PERNICIOUS ANEMIA

Autoimmune condition that prevents the absorption of B12 by inhibiting the production of intrinsic factor in the stomach

PERNICIOUS ANEMIA symptoms

nausea, fatigue, weight loss, muscle fatigue, memory loss, heart palpitations

CHOLINE functions

: Required for lipid metabolism and transportation, cell membrane structure and signaling, normal attention and memory processes early in life

CHOLINE sources

all types of meat, poultry, fish, dairy, eggs, cruciferous vegetables, legumes, whole grains, nuts and seeds

CHOLINE deficiency

nonalcohol fatty liver, muscle damage, liver damage

CHOLINE excess

fishy body odor, vomiting, excess sweat and saliva production, liver toxicity, CVD

VITAMIN C (ASCORBIC ACID) FUNCTIONS

Synthesis & maintenance of collagen, the base of all connective tissue • Needed for synthesis of hormones, bile acids, & carnitine (needed for fatty acid breakdown) • Antioxidant in blood & body fluids • Helps maintain the immune system • Regenerates active antioxidant form of vitamin E • Enhances iron absorption

VITAMIN C (ASCORBIC ACID) sources

citrus fruits and vegetables

VITAMIN C (ASCORBIC ACID) deficiency

scurvy

VITAMIN C (ASCORBIC ACID) excess

supplementation can cause diarrhea, nausea, cramps, kidney stones

SCURVY

fatigue, inflamed gums, connective tissue weakness (due to decreased collagen production), and fragile capillaries (bleeding gums) • Fairly uncommon in developed countries • Smokers at increased risk of deficiency and scurvy symptoms • Recommended to consume an additional 35 mg/day

VITAMIN D FUNCTIONS

Maintains normal levels of the minerals calcium & phosphorus in the blood • Calcium is needed for bone health & functioning of nerves, muscles, glands, & other tissues • Low blood calcium stimulates parathyroid hormone (PTH) release which stimulates vitamin D activation • Changes gene expression • Intestines: turns on genes for calcium absorption • Bone: turns on genes bone breakdown

VITAMIN D sources

liver, egg yolks, oily fish (ex: salmon)

VITAMIN D deficiency

low calcium absorption leading to rickets in children (pigeon breast & bowed legs) & osteomalacia & osteoporosis in adults

VITAMIN D excess

: causes high calcium concentrations in blood & urine, deposition of calcium in soft tissues such as the blood vessels & kidneys, & CV damage

VITAMIN E FUNCTIONS

Antioxidant • Protects lipids including those in membranes of RBC, WBC, nerve cells, lung cells • Defends cells against damage caused by heavy metals (lead & mercury) & toxins (carbon tetrachloride, benzene, drugs) • ê risk of heart disease, cancer, Alzheimer’s disease, macular degeneration, other chronic diseases • Possible anti-inflammatory functions, modulation of immunity, regulation of cell growth & death genes, detoxification of harmful substances

VITAMIN E sources

seeds, nuts, plant oils, leafy- green vegetables

VITAMIN E deficiency

rare in adults causing poor muscle coordination, weakness, impaired vision

VITAMIN E excess

no reported effects from food but large doses can interfere with blood clotting

VITAMIN K FUNCTIONS

coenzyme required for the synthesis of proteins involved in blood clotting and bone metabolism • Prothrombin, a vit-K dependent protein, directly involved in blood clotting

VITAMIN K sources

eafy-green vegetables, some vegetable oils, and some fruits

VITAMIN K deficiency

abnormal blood clotting causing bruising & bleeding, reduced bone density causing fractures

VITAMIN K excess

no reported effects from food but large doses can interfere with blood clotting

ANTIOXIDANT VITAMINS

Beta-carotene (precursor to vitamin A) • Vitamin E • Vitamin C • Prevent or repair damage to cells caused by exposure to free radicals

SUPPLEMENTS

Contain vitamins & minerals, herbs & other plant-derived substances, &/or body compounds not essential in the diet • Help obtain adequate amounts of specific nutrients, but do not provide all the benefits of foods

CHOOSING SUPPLEMENTS

Do not exceed 100% of Daily Values • Consider why you want it • Compare product costs • Read the label • Check the expiration date • Consider your medical history • Approach herbal supplements with caution • Report harmful effects

GETTING ENOUGH VITAMINS

Can be obtained from a diet full of variety • Most fruits and vegetables are good sources of vitamins • Another source is fortified food items • Recommendations are based on: • RDA (intake for practically all healthy people) • AI (not enough scientific evidence for RDA) • ULs (excessive intake)

MINERALS

specific, single atoms that perform particular functions in the body. Provide NO ENERGY. 15 needed by the body through diet (essential). Fundamental factor of all nutritional processes • Chemical and biological “trigger” for digestive and energy processes in the body • Each mineral has a different and specific function

mineral functions

maintain structure and regulate chemical reactions and body processes. • Contribute to body structures • Regulate body processes • Regulate water balance • Regulate energy metabolism • Affect growth & development through their role in the expression of certain genes • Act as cofactors needed for enzyme activity

major mineral

need >100 mg/day • Na, K, Cl, Ca, P, Mg, & S • Electrolytes • Bone Health

trace mineral

need <100 mg/day • Fe, Cu, Zn, Se, I, Cr, F, Mn, Mo, & others

minerals from food

from plant and animal sources. Affected by: • Amount in soil • Processing: • Added (ex: during fortification) or • Removed (ex: “leaching out” by cooking or removing skins, bran, or germ)

Bioavailability

proportion of a nutrient, consumed in the diet, that is absorbed and utilized by the body

DON'T MIX CALCIUM WITH IRON

Calcium can block iron absorption • Recommended to take iron and calcium supplements at different times of the day

ELECTROLYTES

+ or – charged ions • – charge: gained a negative electron • + charge: lost a negative electron • Functions: Fluid balance maintenance, nerve impulse conduction, cellular signaling

Sodium (Na)

+ charge: lost a negative electron • extracellular: outside of cells

Potassium (K)

+ charge: lost a negative electron • intracellular: inside of cells

Chloride (Cl)

– charge: gained a negative electron • extracellular: outside of cells

ELECTROLYTE deficiency

Results in: acid–base imbalance, poor appetite, muscle cramps, confusion, apathy, constipation, irregular heartbeat, death • Caused by: heavy/persistent sweating, chronic diarrhea or vomiting, kidney disorders, or medications

electrolyte excess

Excess K from supplements can cause the heart to stop • Excess Na causes further dehydration

sodium

• UL: 2,300 mg/day • DRI = 1,500 mg/day • Typical consumption = 3,400 mg/day

potassium

DRI = 4,700 mg/day • Typical consumption = 2,000-3,000 mg/day

HYPERTENSION (HIGH BLOOD PRESSURE)

Caused by: é contractions of the heart, é blood volume, or ê radius of blood vessels • Results in: atherosclerosis, heart attacks, strokes, death • Treatment: diet, exercise, and medication • Risks: genetics, race, age, obesity, diet, activity

STRONG BONES

Protein matrix: mostly collagen • Hardened by minerals: mostly Ca, P, also Mg, Na, F, other minerals • Require: • Protein & vitamin C to maintain collagen • Ca & other minerals to ensure solidity • Vitamin D to maintain Ca and P levels

BONES (206)

Living tissue • Support weight & participate in movement • Constantly broken down & re-formed during bone remodeling

peak bone mass

max bone density attained life, usually in young adulthood (age 30-40)

osteoporosis

more bone loss than formation resulting in fractures

CALCIUM (Ca)

RDI: 19-50 years = 1,000 mg/day • UL= 2500 mg/day

calcium deficiency

: Osteoporosis, Rickets, Muscle Spasms

calcium excess

decreased absorption of Fe, Zn, Mg, P; constipation; loss of appetite, abnormal heartbeat, weight loss, fatigue, soft tissue calcification, kidney stones & damage

PHOSPHORUS (P)

Most found w/ Ca in bones & teeth • In soft tissues, needed for: • Phospholipid, DNA, RNA, and ATP structures • Enzyme activity regulation • Cellular acidity maintenance

phosphorus sources

dairy products; meat; cereal; bran; eggs; nuts; fish; & food additives used in baked goods, cheese, processed meats, & soft drinks (phosphoric acid)

phosphorus deficiency

rare; due to chronic diarrhea or poor absorption due to overuse of aluminum-containing antacids; causes bone loss, weakness, loss of appetite

MAGNESIUM (Mg)

50-60% in bones • In cells and fluids, needed for: • Ca regulation • Blood pressure regulation • ATP structure stabilization which is important for: • Energy release from carbohydrate, fat, and protein • Nerve & muscle functioning • DNA, RNA, & protein synthesis

magnesium sources

: leafy greens, nuts, seeds, legumes, bananas, germ and bran of whole grains

magnesium deficiency

: rare; causes osteoporosis, nausea, muscle weakness and cramping, irritability, mental derangement, high blood pressure, heartbeat changes

magnesium excess

no effects from foods; drugs or supplements can cause nausea, diarrhea, vomiting, low BP, & other CV changes