NS_5365-Vit___Min-Exit_Exam_Review_Spring_2025

Vitamins and Minerals Overview

General Information

• Importance of vitamins and minerals in health and nutrition.

• Understanding of well-known deficiencies and specific functions of each vitamin and mineral.

Vitamins

Vitamin A

• Deficiency: Can lead to night blindness and dry eyes.

• Function: Important for vision, immune function, and skin health.

• Recommended Dietary Allowance (RDA):

  • Men: 900 mcg/day

  • Women: 700 mcg/day

• Food Sources: Carrots, sweet potatoes, spinach, kale, liver.

Vitamin C

• Deficiency: Can lead to scurvy, which includes symptoms like fatigue, swollen gums, and joint pain.

• Function: Involved in collagen synthesis, antioxidant protection, iron absorption, and bone health.

• RDA:

  • Men: 90 mg/day

  • Women: 75 mg/day

• Food Sources: Citrus fruits, strawberries, bell peppers, broccoli.

Vitamin D

• Deficiency: Can cause rickets in children and osteomalacia in adults.

• Function: Crucial for calcium absorption and bone health.

• RDA:

  • Adults (19-70 years): 600 IU/day

  • Adults (71+ years): 800 IU/day

• Food Sources: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E

• Major Form: Primarily alpha-tocopherol.

• Function: Antioxidant that protects cells from oxidative damage.

• Sources: Nuts, seeds, vegetable oils.

Vitamin K

• Function: Important for blood clotting and bone health.

• Sources: Leafy greens (kale, spinach) and some oils.

Minerals

Iron

• Deficiency: Causes anemia, leading to fatigue, weakness, and pale skin.

• Function: Essential for oxygen transport in the blood.

• RDA:

  • Men: 8 mg/day

  • Women (18-50 years): 18 mg/day

  • Women (51+ years): 8 mg/day

• Food Sources: Red meat, poultry, lentils, beans, spinach, fortified cereals.

Calcium

• Deficiency: Can lead to osteoporosis and other bone issues.

• Function: Vital for bone health, muscle function, and nerve transmission.

• RDA:

  • Adults (19-50 years): 1,000 mg/day

  • Women (51+ years) and men (71+ years): 1,200 mg/day

• Food Sources: Dairy products, fortified plant milks, leafy greens, tofu.

Magnesium

• Deficiency: May cause cramps, nausea, fatigue, and irregular heart rhythms.

• Function: Important for muscle and nerve function, bone health, and energy production.

• RDA:

  • Men: 400-420 mg/day

  • Women: 310-320 mg/day

• Food Sources: Whole grains, nuts, seeds, leafy greens, legumes.

B Vitamins

B1 (Thiamine)

• Deficiency: Can lead to beriberi or Wernicke-Korsakoff syndrome.

• Function: Important for carbohydrate metabolism and nerve function.

• RDA:

  • Men: 1.2 mg/day

  • Women: 1.1 mg/day

• Food Sources: Whole grains, pork, legumes, nuts.

B2 (Riboflavin)

• Deficiency: Causes ariboflavinosis with symptoms like sore throat and mouth swelling.

• Function: Involved in energy production and cellular function.

• RDA:

  • Men: 1.3 mg/day

  • Women: 1.1 mg/day

• Food Sources: Milk, eggs, lean meats, green leafy vegetables.

B3 (Niacin)

• Deficiency: Leads to pellagra (diarrhea, dermatitis, dementia).

• Function: Involved in energy metabolism and DNA repair.

• RDA:

  • Men: 16 mg/day

  • Women: 14 mg/day

• Food Sources: Poultry, fish, whole grains, fortified cereals.

B5 (Pantothenic Acid)

• Deficiency: Rare, may lead to fatigue, irritability, and digestive issues.

• Function: Metabolizes carbohydrates, fats, and proteins.

• RDA: 5 mg/day

• Food Sources: Eggs, avocados, whole grains, legumes.

B6 (Pyridoxine)

• Deficiency: Can cause anemia, depression, confusion, and peripheral neuropathy.

• Function: Involved in amino acid metabolism, neurotransmitter synthesis, and immune function.

• RDA:

  • Adults (19-50 years): 1.3 mg/day

  • Adults (51+ years): 1.7 mg/day (men) and 1.5 mg/day (women)

• Food Sources: Poultry, fish, potatoes, bananas, fortified cereals.

B7 (Biotin)

• Deficiency: Rare but can cause hair thinning, skin rashes, and brittle nails.

• Function: Key role in fatty acid metabolism and glucose synthesis.

• RDA: 30 mcg/day

• Food Sources: Eggs, nuts, seeds, sweet potatoes.

B9 (Folate)

• Deficiency: Can lead to megaloblastic anemia, fatigue, and birth defects in pregnancy.

• Function: Essential for DNA synthesis, cell division, and red blood cell formation.

• RDA:

  • Adults: 400 mcg/day

  • Pregnant women: 600 mcg/day

• Food Sources: Leafy greens, beans, lentils, citrus fruits, fortified cereals.

B12 (Cobalamin)

• Deficiency: Can cause pernicious anemia and neurological issues like numbness and cognitive problems.

• Function: Important for red blood cell production, DNA synthesis, and nerve function.

• RDA: 2.4 mcg/day

• Food Sources: Meat, poultry, fish, eggs, dairy products.

Categorization of Vitamins and Minerals

Fat-Soluble Vitamins

• Includes Vitamin A, D, E, K.

Water-Soluble Vitamins

• Includes B-vitamins (B12, folate) and Vitamin C.

Macrominerals

• Calcium, phosphorus, magnesium, sodium, potassium, chloride.

Microminerals

• Iron, zinc, iodine, copper, selenium, manganese.

Micronutrients

Definition

• Micronutrients are required in small amounts crucial for normal growth, metabolism, and health.

Oxidative Stress and Antioxidants

• Oxidative Stress: Imbalance between free radicals and antioxidants leading to cell damage.

• Antioxidants: Vitamins like C and E, and minerals like selenium help neutralize free radicals.

• Chronic Diseases: Oxidative stress linked to heart disease, cancer, and diabetes.

Carotenoids

• Examples: Beta-carotene, lutein, zeaxanthin.

• Function: Antioxidants that support vision, immune function, and skin health. Beta-carotene is a precursor to vitamin A.

Vitamin Functions

Vitamin D & E

• Vitamin D:

  • D2 (Ergocalciferol) - found in plant sources.

  • D3 (Cholecalciferol) - found in animal sources and synthesized by the skin.

• Vitamin E: Primarily alpha-tocopherol, crucial as an antioxidant.

Flavonoids

• Plant compounds in fruits, vegetables, tea, and wine with antioxidant properties that may protect against chronic diseases.

Calcium & Phosphorus

• Calcium: Essential for bone and teeth health, muscle function, nerve signaling.

• Phosphorus: Important for bone health, energy production, and DNA synthesis, works with calcium to form bones and teeth.

Folate Function and Significance

• Function: Key role in DNA synthesis and cell division.

• Significance: Especially crucial during pregnancy to prevent neural tube defects; deficiency can lead to anemia and birth defects.

Micronutrient Interactions

• Absorption Enhancements/Inhibitions:

  • Iron absorption enhanced by Vitamin C.

  • Calcium and magnesium work together for bone health; excessive calcium can hinder magnesium absorption.

Absorption of Iron

• Heme Iron: Found in animal products, better absorbed by the body.

• Non-Heme Iron: Found in plant sources; absorption is enhanced by Vitamin C and hindered by calcium, tannins (in tea), and phytates (in grains).