a functional approach vitamins and minerals

8/2/2019 A Functional Approach Vitamins and Minerals

1/15

A Functional Approach: Vitamins and Minerals

BONE HEALTHBone is active living tissue. Blood travels in capillaries through the bone, bringing nutrients to the cells that maintain the bone structure while carrying

away waste materials from those cells. It picks up and deposits minerals as instructed by hormones and vitamin D. Several vitamins and mineralsare essential to the growth and maintenance of healthy bones. Vitamin D directs the mineralization of bones, while vitamins K and A participate inbone protein synthesis. There would be no bone at all without deposits from the major minerals calcium, phosphorus, and magnesium that give thesoft protein bone structure its density and strength. The trace mineral fluoride hardens and stabilizes the bone to maintain bone integrity.

Vitamin* Function Food Source Deficiency Effect Toxicity EffectVitamin D (fat-soluble)

DRI adult: 5 g/day51-70 yr: 10 g/day>70 yr: 15 g/day

UL adult: 50 g/day

Mineralization of bones (raisesblood calcium and phosphorus byincreasing absorption fromdigestive tract, withdrawingcalcium from bones, andstimulating retention by kidneys)

Fortified milk, margarine, butter,juices, cereals, and chocolatemixes; veal, beef, egg yolks, liver,fatty fish (herring, sardines,salmon, and their oils)Synthesis in the body with the

help of sunlight

Children: Rickets (inadequatecalcification, resulting inmisshapen bones, enlargementof ends of long bones,deformities of ribs, delayedclosing of fontanel)

Adults: Osteomalacia orosteoporosis (loss of calciumresulting in soft, flexible, brittle,and deformed bones; progressiveweakness; pain in pelvis, lowerback, and legs)

Elevated blood calcium;calcification of soft tissues(kidneys, lungs, blood vessels,heart, and tissues around joints)

Vitamin K (fat-soluble)

DRI adult:Men: 120 g/dayWomen: 90 g/day

Synthesis of proteins for bonemineralization and blood-clotting

Green leafy vegetables,cabbage-type vegetables, milk,liverBacterial synthesis in digestivetract

Poor skeletal mineralization,hemorrhage

Interference with anticlottingmedication

Vitamin A (fat-soluble)Precursor: Beta-carotene

DRI adult:Men: 900 g RAE/dayWomen: 700 g RAE/day

Bone and tooth growth; vision;health of cornea, epithelial cells,mucous membranes, skin;regulation of gene expression;reproduction; immunity

Vitamin A: Fortified milk, cheese,cream, butter, fortified margarine,eggs, liverBeta-carotene: spinach, broccoli,and other dark leafy greens;deep orange fruits/vegetables

Impaired bone growth and easilydecayed teeth; night blindness,corneal drying (xerosis), andblindness (xerophthalmia);keratin lumps on skin; impairedimmunity

Vitamin A: Increased activity ofbone-dismantling cells causingreduced bone density and pain;liver abnormalities; birth defectsBeta-carotene: Harmlessyellowing of skin


2/15

Mineral* Function Food Source Deficiency Effect Toxicity EffectCalcium (major mineral)

DRI adult: 1000 mg/day

>50 yrs: 1200 mg/day

UL adult: 2500 mg/day

Mineralization of bones andteeth; muscle contraction andrelaxation, nerve functioning,

blood clotting, blood pressure,and immune defenses

Milk and milk products, oysters,small fish (with bones), calcium-set tofu (bean curd), certain leafy

greens, broccoli, legumes

Children: Stunted growthAdults: Bone loss (osteoporosis)

Constipation; urinary tract stoneformation; kidney dysfunction;interferes with absorption of

other minerals

Phosphorus (major mineral)



Mineralization of bones andteeth; part of phospholipids;important in genetic materials;used in energy metabolism andin buffer systems that maintainacid-base balance

Animal sources (meat, fish,poultry, eggs, milk)

Muscular weakness, bone pain Calcification of soft tissues,particularly kidneys

Magnesium (major mineral)

DRI adult:

Men (19-30 yr): 400 mg/dayMen (>31 yr): 420 mg/dayWomen (19-30 yr): 310mg/dayWomen (>31 yr): 320 mg/day

UL adult: 350 mg/day fromnonfood sources

Bone mineralization, proteinsynthesis, enzyme action,muscle contraction, nerve

impulse transmission, andimmune function

Nuts, legumes, whole grains,dark green vegetables, seafood,chocolate, cocoa

Weakness, confusion.If extreme: convulsions,uncontrollable muscle

contractions, hallucinations,swallowing difficultyChildren: growth failure

Nonfood sources only: diarrhea,pH imbalance, dehydration

Fluoride (trace mineral)

DRI adult:Men: 4 mg/dayWomen: 3 mg/day

UL adult: 10 mg/day

Helps form bones and teeth;makes teeth decay resistant

Drinking water (if fluoride-containing or fluoridated), tea,seafood

Susceptibility to tooth decay Fluorosis (pitting anddiscoloration of teeth)


3/15

BLOOD HEALTHBlood, the fluid of the cardiovascular system, is composed of water, red and white blood cells, nutrients, oxygen, and other constituents. Bloodsupplies the tissues with energy, oxygen, and nutrients including water. By circulating constantly, blood collects fresh supplies of oxygen andnutrients for distribution to every cell and gathers waste products such as carbon dioxide for disposal. The vitamins and minerals below each have

several functions, but are included here because of their blood-related functions. Vitamin B12 and folate are parts of coenzymes needed for new cellsynthesis, including new blood cells. Zinc activates enzymes that make the heme part of hemoglobin as vitamin B6 and copper assist with generalformation of hemoglobin. Iron carries oxygen as part of hemoglobin in blood. The function of vitamin K is not to create blood but to assist in thesynthesis of a protein needed for blood-clotting. Most significantly, deficiencies of any of these nutrients affects blood health and thereby the wellbeing of the whole body.

Vitamin* Function Food Source Deficiency Effect Toxicity EffectVitamin B12 (water-soluble)

DRI adult: 2.4 g/day

Part of coenzymes for new cellsynthesis including blood cells

Animal products of meat, fish,poultry, milk, cheese, eggs

Anemia (large-cell type); smoothtongue; tingling or numbness;fatigue, memory loss,disorientation, nervedegeneration

No symptoms reported

Folate (water-soluble)

DRI adult: 400 g/day

UL adult: 1000 g/day

Part of coenzymes used in DNAsynthesis and therefore importantin new cell formation (includingnew blood cells)

Leafy green vegetables,legumes, seeds, liver, enrichedgrains

Anemia; smooth red tongue;mental confusion, weakness,fatigue, irritability, headache;shortness of breath; elevatedhomocysteine; low intakeincreases risk of neural tube birthdefects

Masks vitamin B12-deficiencysymptoms

Vitamin B6 (water-soluble)

DRI adult (19-50 yr): 1.3mg/day


Helps make hemoglobin for redblood cells; part of coenzymesused in amino acid and fatty acidmetabolism; helps tryptophan

conversion to niacin and toserotonin

Meats, fish, poultry, liver,legumes, noncitrus fruits,potatoes and other starchyvegetables, fortified cereals, soy

products

Anemia, depression, confusion,convulsions, scaly dermatitis

Depression, fatigue, irritability,headaches, nerve damagecausing numbness and muscleweakness leading to an inability

to walk and convulsions, skinlesions



Synthesis of proteins for blood-clotting and bone mineralization

Green leafy vegetables,cabbage-type vegetables, milk,liverBacterial synthesis in digestive

tract

Hemorrhage, poor skeletalmineralization



4/15

Mineral* Function Food Source Deficiency Effect Toxicity EffectIron (trace mineral)

DRI adult:Men: 8 mg/day

Women (19-50 yr): 18 mg/dayWomen (>50 yr): 8 mg/day

UL adult: 45 mg/day

Carries oxygen as part ofhemoglobin in blood ormyoglobin in muscles; requiredfor cellular energy metabolism

Red meats, fish, poultry,shellfish, eggs, legumes, driedfruits

Anemia: weakness, fatigue,headaches; impaired mental andphysical work performance;impaired immunity; pale skin, nail

beds, mucous membranes, andpalm creases; concave nails;inability to regulate bodytemperature; pica

GI distressWith chronic iron overload:infections, fatigue, joint pain, skinpigmentation, organ damage

Zinc (trace mineral)


UL adult: 40 mg/day

Activates many enzymes;associated with the hormoneinsulin; involved in makinggenetic material and proteins,transport of vitamin A, tasteperception, wound healing, themaking of sperm, and normalfetal development

Protein-containing foods: redmeats, shellfish, whole grains;some fortified cereals

Impaired immune function,growth retardation, delayedsexual maturation, hair loss, eyeand skin lesions, loss of appetite

Loss of appetite, impairedimmunity, decreased HDL, ironand copper deficiencies

Copper(trace mineral)


UL adult: 10,000 g/day

Necessary for the absorption anduse of iron in the formation ofhemoglobin; part of severalenzymes

Seafood, nuts, seeds, wholegrains, legumes

Anemia; bone abnormalities Liver damage


5/15

ANTIOXIDANT FUNCTIONAntioxidants are compounds that defend the body against oxidative damage caused by highly unstable molecules called free radicals. The damageoccurs when free radicals alter the structure of cell membranes, proteins in cells, or DNA molecules. These effects may lead to a host of diseasesincluding heart disease and cancer. The antioxidant vitamins (vitamin E, C and beta-carotene) and mineral (selenium) may slow this process.

Vitamin* Function Food Source Deficiency Effect Toxicity EffectVitamin E (fat-soluble)

DRI adult: 15 mg -tocopherol/day

UL adult: 1000 mg -tocopherol /day

Antioxidant (quenching freeradicals), stabilization of cellmembranes, regulation ofoxidation reactions, protection ofpolyunsaturated fatty acids andvitamin A

Polyunsaturated plant oils(margarine, salad dressings,shortenings), green leafyvegetables, wheat germ, wholegrains, liver, egg yolks, nuts,seeds, fatty meats

Red blood cell breakage, anemia;nerve damage

Augments effects of anticlottingmedication

Vitamin C (water-soluble)

DRI adult:

Men: 90 mg/dayWomen: 75 mg/daySmokers: + 35 mg/day


Antioxidant, collagen synthesis(strengthens blood vessel walls,forms scar tissue, provides matrix

for bone growth), restores vitaminE to active form, thyroxinsynthesis, amino acidmetabolism, strengthensresistance to infection, helps ironabsorption

Citrus fruits, cabbage-typevegetables (brussels sprouts andcauliflower), dark green

vegetables (bell peppers andbroccoli), cantaloupe,strawberries, lettuce, tomatoes,potatoes, papayas, mangoes

Scurvy, anemia, pinpointhemorrhages; bleeding gums,loosened teeth; bone fragility;

joint pain; poor wound healing,frequent infections; muscledegeneration and pain, hysteria,depression; rough skin, blotchybruises

Nausea, abdominal cramps,diarrhea; headache, fatigue,insomnia; hot flashes; rashes;

interference with medical tests; insome susceptible people,aggravation of gout symptoms,urinary tract problems, or kidneystones

Beta-carotene (fat-soluble)DRI: not set

Antioxidant; vitamin A precursor Spinach, broccoli, and other darkleafy greens; deep orangefruits/vegetables

Not known Harmless yellowing of skin

Mineral* Function Food Source Deficiency Effect Toxicity Effect

Selenium (trace mineral)

DRI adult: 55 g/day

UL adult: 400 g/day

Assists a group of enzymesdefend against oxidation;regulates thyroid hormone

Seafood, meat, whole grains,fruits and vegetables (dependingon soil content)

Predisposition to heart diseasecharacterized by fibrous cardiactissue (Keshan disease)

Loss and brittleness of nails andhair; skin rash, fatigue, irritability,and nervous system disorders;garlic breath odor


6/15

ENERGY METABOLISM

Many nutrients assist in the metabolism of carbohydrates, lipids, and protein and in the formation of new cells. Several of the B vitamins and zincassist in the release of energy from carbohydrate, fat, and protein. Vitamin B6 assists with the formation of proteins from amino acids. Vitamin B12and folate facilitate new cell synthesis. The minerals listed have varied functions including iodine for metabolic rate function of the thyroid gland,

chromium for glucose energy release, and iron for cellular energy metabolism. Fortunately, all these nutrients can be consumed through dailydietary intakes.

Vitamin* Function Food Source Deficiency Effect Toxicity EffectThiamin (water-soluble)

DRI adult:Men: 1.2 mg/dayWomen: 1.1 mg/day

Part of coenzyme used inenergy metabolism

Moderate amounts in allnutritious foods; pork, whole andenriched grains

Beriberi(wet with edema anddry with muscle wasting):enlarged heart, heart failure,muscular weakness, apathy,poor short-term memory,confusion, irritability, anorexia,weight loss


Riboflavin (water-soluble)

DRI adult:Men: 1.3 mg/dayWomen: 1.1 mg/day

Part of coenzymes used inenergy metabolism Milk products, liver, whole-grainor enriched grain products Ariboflavinosis: cracks andredness at corners of mouth(cheilosis), painful, smoothmagenta tongue; sore throat;inflammation characterized byskin lesions covered with greasyscales


Niacin (water-soluble)

DRI adult:Men: 16 mg NE/dayWomen: 14 mg NE/day

UL adult: 35 mg/day

Part of coenzymes used inenergy metabolism

Milk, eggs, meat, poultry, fish;whole-grain and enriched grainproducts; nuts and all protein-containing foodsTryptophan synthesis

Pellagra: diarrhea, vomiting,abdominal pain; inflamed,swollen, smooth, magentatongue; depression, apathy,fatigue, loss of memory,

headache, bilateral skin rashwhen exposed to sunlight

Painful flush, hives, and rash(niacin flush); nausea andvomiting; liver damage; impairedglucose tolerance


DRI adult: 1.3 mg/day


Helps make hemoglobin for redblood cells; part of coenzymesused in amino acid and fatty acidmetabolism; helps tryptophanconversion to niacin andserotonin

Meats, fish, poultry, liver,legumes, noncitrus fruits,potatoes and other starchyvegetables, fortified cereals, soyproducts


Depression, fatigue, irritability,headaches, nerve damagecausing numbness and muscleweakness leading to an inabilityto walk and convulsions, skinlesions


7/15




Part of coenzymes used in DNAsynthesis and thereforeimportant in new cell formation(including new blood cells)


Anemia, smooth red tongue,mental confusion, weakness,fatigue, irritability, headache;shortness of breath; elevated

homocysteine; low intakeincreases risk of neural tubebirth defects








Pantothenic acid(water-soluble)

DRI adult: 5 mg/day

Part of coenzyme used inenergy metabolism

Widespread in foods; chicken,beef, potatoes, oats, tomatoes,liver, egg yolk, broccoli, wholegrains

Vomiting, nausea, stomachcramps; insomnia, fatigue,irritability, restlessness, apathy;hypoglycemia, increased insulin

sensitivity; numbness, musclecramps, inability to walk


Biotin (water-soluble)

DRI adult: 30 g/day

Part of coenzyme used inenergy metabolism, fatsynthesis, amino acidmetabolism, and glycogensynthesis

Widespread in foods; liver, eggyolks, soybeans, fish, wholegrainsBacteria synthesis in digestivetract

Depression, lethargy,hallucinations, numb or tinglingsensation in the arms and legs;red, scaly rash around eyes,nose, and mouth; hair loss



8/15

Mineral* Function Food Source Deficiency Effect Toxicity EffectIodine (trace mineral)



Component of two thyroidhormones that help regulategrowth, development, and

metabolic rate

Iodized salt; seafood; bread;dairy products; plants grown iniodine-rich soil and animals fed

those plants

Simple goiter(underactivethyroid gland)Cretinism (mental and physical

retardation in infants)

Underactive thyroid glandactivity; goiter-like thyroidenlargement

Chromium (trace mineral)

DRI adult:Men (19-50 yr): 35 g/dayWomen (19-50 yr): 25 g/day

Enhances insulin action and mayimprove glucose tolerance

Meat, whole grains, brewersyeast

Diabetes-like condition (abnormalglucose metabolism)


Sulfate (major mineral)

DRI: not set

Found in amino acids and thevitamins biotin and thiamin;stabilizes protein shape byforming sulfur-sulfur bridges

All protein-containing foods No symptoms reported; proteindeficiency would occur first


Iron (trace mineral)

DRI adult:Men: 8 mg/dayWomen (19-50 yr): 18 mg/dayWomen (>50 yr): 8 mg/day

UL adult: 45 mg/day



Anemia: weakness, fatigue,headaches; impaired mental andphysical work performance;impaired immunity; pale skin, nailbeds, mucous membranes, andpalm creases; concave nails;inability to regulate bodytemperature; pica


Zinc (trace mineral)

DRI adult:Men: 11 mg/day

Women: 8 mg/day

UL adult: 40 mg/day

Activates many enzymes;associated with the hormoneinsulin; involved in makinggenetic material and proteins,

transport of vitamin A, tasteperception, wound healing, themaking of sperm, and normalfetal development

Protein-containing foods: redmeats, shellfish, whole grains;some fortified cereals.

Impaired immune function,growth retardation, delayedsexual maturation, hair loss, eyeand skin lesions, loss of

taste/appetite

Loss of appetite, impairedimmunity, decreased HDL, ironand copper deficiencies


9/15

FLUID AND ELECTROLYTE BALANCEMineral salts form electrolytes (sodium, potassium, and chloride), maintaining cellular fluid balance, acting as buffers (sodium and phosphorus), andsustaining the acid-base balance of body fluids. All of these actions allow the body to maintain homeostasis.

Mineral* Function Food Source Deficiency Effect Toxicity EffectSodium (major mineral)

DRI adult (19-50 yr): 1500mg/day


Maintains normal fluid andelectrolyte balance; assists innerve impulse transmission andmuscle contraction

Table salt, soy sauce; moderateamounts in meats, milks, breads,and vegetables; large amounts inprocessed foods

Muscle cramps, mental apathy,appetite loss

Edema, acute hypertension

Potassium (major mineral)


Maintains normal fluid andelectrolyte balance; facilitatesreactions such as makingprotein; supports cell integrity;assists in nerve impulse

transmission and musclecontractions

All whole foods: meats, milk,fruits, vegetables, grains,legumes

Irregular heartbeat, muscularweakness

Muscular weakness; vomiting

Chloride (major mineral)



Maintains normal fluid andelectrolyte balance; part ofstomach hydrochloric acid

Table salt, soy sauce; moderateamounts in meats, milks, eggs;large amounts in processedfoods

Does not occur under normalcircumstances

Vomiting




Important in genetic materials;used in energy metabolism andin buffer systems that maintainacid-base balance;

mineralization of bones andteeth; part of phospholipids




10/15

DIET-RELATED DISORDERS

DiabetesType 1 diabetes depends on the careful coordination of diet, physical activity, and insulin, whereas the dietary approach to type 2 diabetes

management is weight managementbalancing the intake of nutrient-dense foods with physical activity. Individuals with both types of diabetesbenefit from nutrition counseling. Diabetes increases the risk for cardiovascular disease and hypertension; nutrients of concern for those disorderswere noted earlier.

Mineral* Function Food Source Deficiency Effect Toxicity Effect

Chromium (trace mineral)

DRI adult:Men (19-50 yr): 35 g/dayWomen (19-50 yr): 25 g/day

Enhances insulin action and mayimprove glucose tolerance

Meat, whole grains, brewersyeast

Diabetes-like condition(abnormal glucose metabolism)


Cardiovascular Disease/ AtherosclerosisThe risk of cardiovascular disease (CVD) is affected by dietary intake. Diets high in saturated fats, trans fats, and dietary cholesterol correlate withincreased levels of LDL cholesterol, which promotes the development of CVD. Factors that may lower the risk of CVD include diets containingadequate amounts of the vitamins listed below plus antioxidant phytochemicals, omega-3 fatty acids, and minerals (listed underHypertension). Allare found naturally in less processed foods, particularly fresh fruits and vegetables; nuts, whole grains, and fatty fish.

Vitamin* Function Food Source Deficiency Effect Toxicity EffectVitamin B6 (water-soluble)

DRI adult (19-50 yr): 1.3

mg/day


Helps make hemoglobin for redblood cells; part of coenzymeused in amino acid and fatty acid

metabolism; helps tryptophanconversion to niacin and toserotonin

Meats, fish, poultry, liver,legumes, noncitrus fruits,potatoes and other starchy

vegetables, fortified cereals, soyproducts


Depression, fatigue, irritability,headaches, nerve damagecausing numbness and muscle

weakness leading to an inabilityto walk, skin lesions




Part of coenzymes used in DNAsynthesis and thereforeimportant in new cell formation(including new blood cells)


Anemia; smooth red tongue;depression, mental confusion,weakness, fatigue, irritability,headache; shortness of breath;elevated homocysteine; lowintake increases risk of neuraltube birth defects



11/15







Vitamin C (water-soluble)

DRI adult:Men: 90 mg/dayWomen: 75 mg/daySmokers: + 35 mg/day


Antioxidant, collagen synthesis(strengthens blood vessel walls,forms scar tissue, providesmatrix for bone growth), restoresvitamin E to active form, thyroxinsynthesis, amino acidmetabolism, strengthensresistance to infection, helps ironabsorption

Citrus fruits, cabbage-typevegetables (brussels sprouts andcauliflower), dark greenvegetables (bell peppers andbroccoli), cantaloupe,strawberries, lettuce, tomatoes,potatoes, papayas, mangoes



Nausea, abdominal cramps,diarrhea; headache, fatigue,insomnia; hot flashes; rashes;interference with medical tests;in some susceptible people,aggravation of gout symptoms,urinary tract problems, or kidneystones

Vitamin E (fat-soluble)

DR adultI: 15 mg -tocopherol

/day

UL adult: 1000 mg -tocopherol/day

Antioxidant (quenching freeradicals), stabilization of cellmembranes, regulation of

oxidation reactions, protection ofpolyunsaturated fatty acids andvitamin A

Polyunsaturated plant oils(margarine, salad dressings,shortenings), green leafy

vegetables, wheat germ, wholegrains, liver, egg yolks, nuts,seeds, fatty meats

Red blood cell breakage,anemia; nerve damage

Augments effects of anticlottingmedication

HypertensionHypertension increases the risk for heart disease and stroke. To decrease the risk of developing hypertension andto treat hypertension, importantnutrition factors include: lowering salt (sodium) intake; losing weight if appropriate; decreasing dietary fat intake; moderating alcohol intake; andincreasing intake of fruits, vegetables, fish and low-fat dairy foods. Following these guidelines will provide adequate amounts of calcium, potassium,magnesium, and other nutrients as also recommended by DASH (Dietary Approaches to Stop Hypertension).

Vitamin* Function Food Source Deficiency Effect Toxicity EffectVitamin C (water-soluble)

DRI adult:Men: 90 mg/dayWomen: 75 mg/daySmokers: + 35 mg/day


Antioxidant, collagen synthesis(strengthens blood vessel walls,forms scar tissue, providesmatrix for bone growth), restoresvitamin E to active form, thyroxinsynthesis, amino acidmetabolism, strengthensresistance to infection, helps ironabsorption

Citrus fruits, cabbage-typevegetables (brussels sprouts andcauliflower), dark greenvegetables (bell peppers andbroccoli), cantaloupe,strawberries, lettuce, tomatoes,potatoes, papayas, mangoes



Nausea, abdominal cramps,diarrhea; headache, fatigue,insomnia; hot flashes; rashes;interference with medical tests; insome susceptible people,aggravation of gout symptoms,urinary tract problems, or kidneystones


12/15

Minerals* Function Food Source Deficiency Effect Toxicity EffectSodium (major mineral)

DRI adult (19-50 yr): 1500

mg/day


Maintains normal fluid andelectrolyte balance; assists innerve impulse transmission and

muscle contraction

Table salt, soy sauce; moderateamounts in meats, milks, breads,and vegetables; large amounts in

processed foods



Calcium (major mineral)

DRI adult: 1000 mg/day>50 yrs: 1200 mg/day


Mineralization of bones andteeth; muscle contraction andrelaxation, nerve functioning,blood clotting, bloodpressure,and immune defenses

Milk and milk products, oysters,small fish (with bones), calcium-set tofu (bean curd), certain leafygreens, broccoli, legumes


Constipation; urinary tract stoneformation; kidney dysfunction;interferes with absorption of otherminerals

Potassium (major mineral)


Maintains normal fluid andelectrolyte balance; facilitates

reactions such as makingprotein; supports cell integrity;assists in nerve impulsetransmission and musclecontractions

All whole foods: meats, milk,fruits, vegetables, grains,

legumes

Irregular heartbeat, muscularweakness

Muscular weakness; vomiting


DRI adult:Men (19-30 yr): 400 mg/dayMen (>31 yr): 420 mg/dayWomen (19-30 yr): 310mg/day

Women (>31 yr): 320 mg/day


Bone mineralization, proteinsynthesis, enzyme action,muscle contraction, nerveimpulse transmission, andimmune function

Nuts, legumes, whole grains,dark green vegetables, seafood,chocolate, cocoa.

Weakness, confusion.If extreme: convulsions,uncontrollable musclecontractions, hallucinations,swallowing difficultyChildren: growth failure



13/15

CancerWhile research has not, as yet, explained the relationships between genes, foods, and cancer, the significant role of diet on the progression ofcancer is recognized. Although specific vitamins and minerals are listed below, consuming these nutrients in less processed foods such as fruits,vegetables, whole grains, nuts, and low-fat dairy products is the best dietary insurance for possibly preventing cancer or slowing its progression. Vitamin* Function Food Source Deficiency Effect Toxicity EffectFolate (water-soluble)



Part of coenzyme used in DNAsynthesis and therefore importantin new cell formation (includingnew blood cells)


Anemia; smooth red tongue;depression; mental confusion,weakness, fatigue, irritability,headache; shortness of breath;elevated homocysteine; lowintake increases risk of neuraltube birth defects



DRI adult:Men 900 g RAE/dayWomen: 700 g RAE/day

Bone and tooth growth; vision;health of cornea, epithelial cells,mucous membranes, skin;

regulation of gene expression;reproduction; immunity

Vitamin A: Fortified milk, cheese,cream, butter, fortified margarine,eggs, liver

Beta-carotene: spinach, broccoli,and other dark leafy greens;deep orange fruits/vegetables

Impaired bone growth and easilydecayed teeth; night blindness,corneal drying (xerosis), and

blindness (xerophthalmia);keratin lumps on skin; impairedimmunity

Vitamin A: Increased activity ofbone-dismantling cells causingreduced bone density and pain;

liver abnormalities; birth defectsBeta-carotene: Harmlessyellowing of skin

Minerals* Function Food Source Deficiency Effect Toxicity EffectCalcium (major mineral)

DRI adult: 1000 mg/day>50 yr: 1200 mg/day





Constipation; urinary tract stoneformation; kidney dysfunction;interferes with absorption of otherminerals

Iron (trace mineral)

DRI adult:Men: 8 mg/dayWomen (19-50 yr): 18 mg/dayWomen (>50 yr): 8 mg/day

UL adult: 45 mg/day



Anemia: weakness, fatigue,headaches; impaired mental andphysical work performance;impaired immunity; pale skin, nailbeds, mucous membranes, andpalm creases; concave nails;inability to regulate bodytemperature; pica



14/15

OsteoporosisOsteoporosis has multiple risk factors, several of which are related to an individuals dietary intake throughout life. The vitamins and minerals listedbelow are best consumed through food sources, although, in some circumstances, supplements may be recommended.

Vitamin* Function Food Source Deficiency Effect Toxicity Effect

Vitamin D (fat-soluble)

DRI adult: 5 g/day51-70 yr: 10g/day>70 yr: 15 g/day

UL adult: 50 g/day

Mineralization of bones (raisesblood calcium and phosphorus byincreasing absorption fromdigestive tract, withdrawingcalcium from bones, andstimulating retention by kidneys)

Fortified milk, margarine, butter,juices, cereals, and chocolatemixes; veal, beef, egg yolks, liver,fatty fish (herring, sardines,salmon, and their oils)Synthesis in the body with thehelp of sunlight

Children: Rickets (inadequatecalcification, resulting inmisshapen bones, enlargementof ends of long bones,deformities of ribs, delayedclosing of fontanel)Adults:Osteomalacia or osteoporosis(loss of calcium resulting in soft,flexible, brittle, and deformedbones; progressive weakness;pain in pelvis, lower back, andlegs)

Elevated blood calcium;calcification of soft tissues(kidneys, lungs, blood vessels,heart, and tissues around joints)



Synthesis of proteins for bonemineralization and blood-clotting

Green leafy vegetables,cabbage-type vegetables, milk,liverBacterial synthesis in digestivetract

Poor skeletal mineralization,hemorrhage



DRI adult:Men 900 g RAE/dayWomen: 700 g RAE/day

Bone and tooth growth; vision;health of cornea, epithelial cells,mucous membranes, skin;regulation of gene expression;reproduction; immunity

Vitamin A: Fortified milk, cheese,cream, butter, fortified margarine,eggs, liverBeta-carotene: spinach, broccoli,and other dark leafy greens;deep orange fruits/vegetables

Impaired bone growth and easilydecayed teeth; night blindness,corneal drying (xerosis), andblindness (xerophthalmia);keratin lumps on skin; impairedimmunity

Vitamin A: Increased activity ofbone-dismantling cells causingreduced bone density and pain;liver abnormalities; birth defectsBeta-carotene: Harmlessyellowing of skin

Mineral* Function Food Source Deficiency Effect Toxicity EffectCalcium (major mineral)

DRI adult: 1000 mg/day>50 yr: 1200 mg/day





Constipation; urinary tract stoneformation; kidney dysfunction;interferes with absorption ofother minerals


15/15




Mineralization of bones andteeth; part of phospholipids;important in genetic materials;used in energy metabolism andin buffer systems that maintainacid-base balance




DRI adult:Men (19-30 yr): 400 mg/dayMen (>31 yr): 420 mg/dayWomen (19-30 yr): 310mg/dayWomen (>31 yr): 320 mg/day


Bone mineralization, proteinsynthesis, enzyme action,muscle contraction, nerveimpulse transmission, andimmune function

Nuts, legumes, whole grains,dark green vegetables, seafood,chocolate, cocoa.

Weakness, confusion.If extreme: convulsions,uncontrollable musclecontractions, hallucinations,swallowing difficultyChildren: growth failure


Fluoride (trace mineral)


UL adult: 10 mg/day

Helps form bones and teeth;makes teeth decay resistant

Drinking water (if fluoride-containing or fluoridated), tea,seafood

Susceptibility to tooth decay Fluorosis (pitting anddiscoloration of teeth)

Sodium (major mineral)



Maintains normal fluid andelectrolyte balance; assists innerve impulse transmission andmuscle contraction

Table salt, soy sauce; moderateamounts in meats, milks, breads,and vegetables; large amounts inprocessed foods



a functional approach vitamins and minerals

Documents