Vitamins and Minerals

Extra credit submission must adhere to specific guidelines.
- Review guidelines carefully before working on submissions.
- Common issues include submission length not meeting (or exceeding) requirements.
- Example: If a requirement is for 500 words, avoid submitting just 100 or 499 words.
- Submissions exceeding the requirements (capped at 5,000 words) are welcomed.
Instructions to achieve full credit:
- Meet or exceed the minimum requirements outlined in the guidelines.
- Following tips provided in the first week on how to excel in the course will guarantee an "A".
Important: No penalties for exceeding the submission limits.

Grades have been updated as of Monday morning.
Specific assignment deadlines can be referenced in the syllabus.
Upcoming assignment: Journal Article Critique due on April 12.
Late submissions are accepted without penalty, but students should start early.
Large assignments (e.g., Dietary Research Pattern Paper) should be started immediately due to their size (five pages of content required, plus title/reference pages).
- Total page requirement is minimum seven pages.
- Going beyond five pages is recommended.
Final deadline for submission of all assessments and credits is 11:59 PM on May 14.
- After this, no additional submissions will be accepted.

Instructor will not preview individual papers for fairness across the class.
- Students can seek peer reviews if needed.

Definition and Types: 13 essential vitamins, categorized into two types:
- Water-soluble: Easily excreted; not stored in the body (e.g., Vitamin C, B vitamins); regular intake required.
- Fat-soluble: Stored in body fat; can accumulate toxicity (Vitamins A, D, E, K).

Vitamin A (Retinol):
- Functions: Promotes vision, skin health, and bone/teeth maintenance.
- Recommended Dietary Allowance (RDA): 900 µg for males, 700 µg for females.
- Sources: Liver, eggs, milk, carrots, sweet potatoes, leafy greens.
- Toxicity symptoms: Pigmentation, fatigue, headache, joint pain, liver damage.
- Deficiency symptoms: Night blindness.
Vitamin D (Cholecalciferol):
- Functions: Bone and teeth health, calcium absorption, immune support.
- RDA: 5 µg (ages 0-50), 10 µg (ages 51-70), 15 µg (ages 71+).
- Deficiency: May lead to osteoporosis, osteomalacia (bone softening).
- Sources: Sun exposure, fortified milk, fatty fish.
Vitamin E (Tocopherol):
- Functions: Antioxidant, protects cell membranes from free radicals.
- Sources: Vegetable oils, nuts, green leafy vegetables.
Vitamin K:
- Functions: Blood clotting, bone health.
- Sources: Dark leafy vegetables, broccoli, made in the gut by bacteria.

Vitamin C (Ascorbic Acid):
- Functions: Antioxidant, bone/blood vessel health, iron absorption.
- RDA: Variable, harder to define; high amounts required for proper health.
- Deficiency: Causes scurvy (indicated by bleeding gums).
- Sources: Citrus fruits, melons, strawberries, broccoli.
Vitamin B Complex: Includes B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), B12 (Cobalamin), Folic Acid.
- Functions: Energy production, nervous system maintenance, red blood cell formation.
- Sources include: Various meats, dairy products, legumes, whole grains, green vegetables.

Definition: 22 essential minerals categorized into major and trace minerals.
- Major Minerals: Calcium, magnesium, phosphorus, potassium, sodium, sulfur, which are needed in larger amounts.
- Trace Minerals: Iron, zinc, copper, which are required in smaller quantities.
Calcium:
- Functions: Bone health, muscle contraction, storage of minerals.
- RDA: 1000 mg for adults, varies slightly between age and sex.
- Sources: Dairy products, fortified foods, leafy greens.
Iron:
- Functions: Oxygen transport in hemoglobin.
- Types: Heme iron (animal sources, more bioavailable) and non-heme iron (plant sources, less bioavailable).
- RDA: Variable based on gender and life stage.
- Deficiency: Leads to anemia (fatigue due to insufficient oxygen transport).
- Sources: Meat, beans, lentils, fortified cereals.

Importance: Water is vital for life, comprising 45-75% of body weight.
- Functions include: Participating in chemical reactions, temperature regulation, waste elimination, and transport of nutrients.
Daily Intake Recommendations:
- Men: Around 125 fluid ounces per day (3.7 liters).
- Women: Around 91 fluid ounces per day (2.7 liters).
- Much of water intake should come from beverages (80%) with 20% from foods.
Sources: Emphasis on water rather than sodas and other drinks.
- Benefits: Using tap water can reduce exposure to microplastics compared to bottled water.