Concise Summary of Vitamins and Minerals in Nutrition

Intended Learning Outcomes

  • Understand Dietary Recommended Values (DRVs) for minerals and B vitamins.
  • Recognize the health functions of minerals and B vitamins.
  • Identify key dietary sources of these nutrients.
  • Recognize absorption factors for minerals and B vitamins.

Dietary Recommended Values (DRVs)

  • Estimated Average Requirement (EAR): Mean requirement for a population; half require more, half require less.
  • Lower Reference Nutrient Intake (LRNI): Minimum for 2.5% of the population; intakes below may be deficient.
  • Reference Nutrient Intake (RNI): Sufficient for 97.5% of the population; indicates low deficiency risk.
  • Safe Intake: Adequate intake with insufficient data to estimate requirements.

Functions of Minerals

  • Minerals: Inorganic substances essential for various body functions.
    • Functions include:
    • Strong bones and teeth formation.
    • Fluid balance and nerve transmission.
    • Energy conversion and more.
  • Major vs Trace Minerals: Major minerals (e.g., calcium, potassium) are needed in larger amounts compared to trace minerals (e.g., iron).

Calcium

  • Functions: Bone formation, muscle contractions, blood clotting, nerve transmission.
  • Absorption influenced by dietary intake and physiological factors.
  • Sources: Dairy, green leafy vegetables, fortified products.

Iron

  • Vital for oxygen transport in hemoglobin and myoglobin.
  • Absorption rate affected by dietary sources (heme vs. non-heme) and presence of enhancing substances (e.g., vitamin C).
  • Deficiency can lead to anemia; major sources include meat and legumes.

B Vitamins Overview

  • B Vitamins: Eight water-soluble nutrients crucial for various bodily functions including energy metabolism, cell health, and cognitive function.
    • Key B Vitamins:
    • B1 (Thiamine): Energy metabolism; sources include pork and whole grains.
    • B2 (Riboflavin): Energy metabolism; found in dairy products and green vegetables.
    • B3 (Niacin): Metabolism and skin health; sourced from meat and fortified cereals.
    • B6 (Pyridoxine): Amino acid metabolism; sources are fish, poultry, and whole grains.
    • B9 (Folic Acid): DNA synthesis, crucial during pregnancy; found in legumes, green vegetables.
    • B12 (Cyanocobalamin): Red blood cell formation; found in animal products, often deficient in vegans.
  • Deficiencies can result in severe health issues such as anemia and neurological disorders.