Unit 6 Micronutrients

B vitamins

Essential nutrients that act as coenzymes in energy metabolism or amino acid metabolism.

Thiamin (B-1) Food Sources

Pork, legumes, whole grains, enriched cereals, sunflower seeds

Thiamin Deficiency

Beriberi

Riboflavin Deficiency

Inflammation of the mouth & tongue; cracks at corner of mouth

Riboflavin (B-2) Food Sources

Dairy, eggs, and leafy greens

Why is milk not packaged in clear containers?

Because riboflavin is broken down when exposed to light.

Niacin (B-3) Food Sources

Meat, fish, and poultry, enriched grains

Niacin Deficiency

Pellagra

Niacin Toxicity

Flushing of skin

Pyridoxine (B-6) Food Sources

Animal proteins, potatoes, spinach, bananas, avocados, fortified cereals

Pyridoxine Deficiency

Dermatitis, anemia, convulsions, confusion, & depression

Pyridoxine Toxicity

Only from supplements - skin lesions & irreversible nerve damage

Folate Food Sources

Leafy green veggies, liver, legumes

Folate Deficiency

Anemia & Neural tube defects

What can high dose folic acid supplements mask?

B-12 deficiency

What is folic acid?

Synthetic form of folate, available in supplements

The highest folic acid dose is recommended for whom?

Early pregnancy to prevent neural tube defects

Cobalamin (B-12) Food Sources

Animal foods, fortified cereals

Cobalamin Deficiency

Pernicious anemia due to decreased intrinsic factor & Neurological symptoms (loss of concentration/memory; tingling)

What does intrinsic factor do with B-12?

Allows for B-12 to be absorbed

Vegans are at higher risk for what deficiency?

Cobalamin (B-12)

Can the body store B-12 even though it’s water soluble?

Yes! It’s stored in the liver, so it can take quite a while for a deficiency to reveal itself.

Pantothenic Acid

B Vitamin found in various foods

Pantothenic Acid Deficiency

Rare; weakness, fatigue, GI issues

Biotin Deficiency

Rare - dermatitis, conjunctivitis, hair loss, nervous system issues

Choline Food Sources

Eggs, meat, fish, milk

Choline

Vitamin-like substance

Choline Function

Precursor for acetylcholine (neurotransmitter)

Choline Toxicity

Fishy body odor

Iodine Chemical Symbol

I

Iodine Food Sources

Iodized salt, saltwater fish, seaweed

Iodine Function

Thyroid hormone synthesis

Iodine Deficiency

Goiter; Cretinism

Iodine Toxicity

Inhibits thyroid function

Chromium Chemical Symbol

Cr

Chromium Food Sources

Eggs, liver, whole grains, beans, meats, dark chocolate

Chromium Function

Enhances insulin action (blood glucose regulation)

Chromium Deficiency

Glucose intolerance, nerve damage, weight loss

Manganese Chemical Symbol

Mn

Manganese Food Sources

Nuts, legumes, whole grains, leafy greens, coffee, tea

Manganese Function

Cofactor in metabolism & antioxidant systems

Manganese Deficiency

Poor growth, skeletal abnormalities, impaired metabolism

Manganese Toxicity

Nervous system disorders (stiffness, tremors)

Sulfur Chemical Symbol

S

Sulfur Food Sources

Protein food sources (sulfur is part of some amino acids)

Sulfur Function

Stabilizes protein structure; acid-base balance