Vitamins and MineralsFall 2013 - Foods

What are vitamins? Complex substances in food. Found in a wide range of food (more colorful

= more vitamins and minerals) Don’t supply any energy Not part of any body structure Support many chemical reactions If a deficiency body malfunctions can occur Anti-oxidants – protect body cells and the

immune system from damage that can be done by chemicals in the air

Water-Soluble Vitamins Dissolve in water and pass easily into the

bloodstream. Stay in your bloodstream for a very short

amount of time, so need to replenish often.

Body doesn’t story water-soluble vitamins – excretes them through the urine

Consuming LARGE amounts is NOT a good idea

Vitamin C Water-soluble vitamin Helps maintain healthy capillaries, bones,

skin, and teeth. The enzyme that forms and takes care of

collagen depends on vitamin C. Lack of vitamin C can lead to a poor

appetite, weakness, bruising, sore joints Scurvy – severe lack of vitamin C

Sailors = limey’s

Thiamin (b1) Helps turn carbs into energy. Needed for muscle coordination and

healthy nervous system. Lack of Thiamin can lead to nausea,

apathy, loss of appetite. Should get all the thiamin needed by

eating a variety of foods.

Riboflavin (b2) Helps the body release energy from

carbs, fats, and proteins. Contributes to body growth and red cell

production. Deficiency is rare, but symptoms are

light sensitivity, gritty eyes, sore tongue, mouth, and lip sores, and dry flaky skin.

Niacin (b3) Helps release energy from carbs, fats,

and proteins. Needed for healthy nervous system and

mucous membranes. Lack of niacin can lead to Pellagra. Pellagra = skin lesions, mental and

digestive problems. Really common problem in the 1900’s

due to poor diets

Folate (Folic Acid) Teams with vitamin B2 to help build red

blood cells and form genetic material. Helps the body use protein and may

protect against heart disease. Very important in helping prevent birth

defects that damage the brain and spinal cord.

Added to most grain products. Found in leafy green vegetables.

Fat-Soluble Vitamins Absorbed and transported by fat. A,D,E and K. (Ants Don’t Eat Kangaroos) Extra fat soluble vitamins are stored in

the liver Too many stored vitamins can be

harmful to the body. BE VERY CAREFUL WITH

SUPPLEMENTS!!!!

Vitamin A Promotes good vision and helps maintain

tissues and skin. Supports reproduction and growth. Deficiencies can cause rough, scaly skin and

infections in the respiratory tract. Deficiency is a serious problem in developing

countries. Causes night blindness and total blindness in

children. Found in vegetables and fruits.

Vitamin D Partners with Calcium to maintain bone

health. Considered the “Sunshine Vitamin” The body can make it’s own vitamin D

with the help of sunshine. Fortified milk also contains large

amounts of Vitamin D. Lack of vitamin D can cause Ricketts.

Vitamins E and K Vitamin E is an antioxidant it protects

cells from oxidation damage especially in the lungs.

Deficiency is rare because it is found in many foods.

Vitamin K helps with the clotting of blood.

With a healthy diet deficiency is very rare.

Minerals - Calcium Helps regulate blood clotting, nerve

activity, and many other blood processes. Essential for keeping your bones strong. Lack of calcium can lead to osteoporosis

which causes bones to become weak and fragile.

Bone mass builds during childhood, so it is important to remember to get enough calcium now.

Phosphorus and Magnesium Phosphorus works with calcium to build

strong bones and teeth. Releases energy from carbs, fats, and

proteins. Magnesium helps build bones and make

proteins. Helps nerves and muscles work normally. Deficiencies are very uncommon in both

phosphorus and magnesium.

Sodium, Chloride, and Potassium Helps control osmosis. This combination helps form

electrolytes. Sodium helps with muscle and nerve

action, also helps regulate blood pressure.

Chloride helps transmit nerve signals. Excess of sodium is very common. Can lead to hypertension or high blood

pressure.

Trace Minerals Need these in a small amount but still

very important. Iron – essential for making hemoglobin.

Anemia can occur if there is a deficiency. Iodine – stored in the thyroid gland.

Produces substances needed for growth and development.

Zinc – helps enzymes do their work and aids the immune system.