Vitamins, Minerals, and Water Module 1.5

The Vitamins All vitamins are needed in tiny amounts for cell metabolism Vitamins are classified by their biological and chemical activity, not their structure-made of single units not long chains Some vitamins are essential. Without an intake of, nutritional deficiencies occur Vitamins are organic compounds. They contain the element carbon. All vitamins are non-caloric. Small Amounts microgram (µg, mcg, ug) or milligram (mg) Two classes: water soluble; fat soluble Water soluble not stored in body 8 B vitamins, Vitamin C Fat soluble stored in the liver and fat tissue Vitamin A, D, E, K

Vitamin Function: Coenzymes Enzymes are protein based molecules that drive metabolism. Many enzymes require assistance in the form of a cofactor or coenzyme to complete biological function. Vitamins are coenzymes- small molecules catalysts that activate and enable enzymes to do their work Free Radicals, Antioxidants and Vitamins Not a permanent part of the enzymes structures. Restored to its original form after reaction is completed. 3

Keeping Vitamins in Your Food Copyright 2010, John Wiley & Sons, Inc. 4

Bioavailability of Vitamins Vitamins must be absorbed by the body in order to perform their functions. Approx 40–90% of vitamins are absorbed in the small intestine. Fat-soluble vitamins require fat in the diet to be absorbed. Water-soluble vitamins may require transport molecules or specific molecules in the GI tract. Some vitamins are absorbed in inactive provitamin or vitamin precursor forms that must be converted into active forms by the body. beta carotene is the inactive form of Vitamin A Vitamin D synthesized in the skin then activated in the kidney 5

Minerals Minerals: small, naturally occurring, inorganic (other than plant/animal), chemical elements Minerals are available in unprocessed foods, some processed foods and dietary supplements Majority of minerals in the human body play a structural role. calcium in bone structure and as integral components of proteins such as iron & hemoglobin or iodine & thyroxin. Mineral bioavailability Phytates can limit the body’s ability to absorb calcium, zinc and iron Varies person to person, diets, foods Mineral inhibition and interference Ions with the same charge compete for absorption in the GI tract Examples: Ca2+, Zinc2+, Iron2+, Magnesium2+, Copper2+ Act as cofactors= required for enzymatic activity

Mineral Characteristics Minerals are naturally occurring solid chemical substance Minerals are also classified as elements (periodic table) Shows all the elements that are naturally found in the earth. Each element has unique physical properties such as melting point, crystalline structure, boiling point, and molecular weight. Some of the elements naturally found in earth are essential for the human body to function and are called minerals. Need to consume 20+ minerals in diet Minerals regulate body processes Some minerals have multiple roles (Ex: Ca2+) Operate as cofactors for enzyme activation Frequently interact with other minerals Major mineral: an essential mineral nutrient found in the human body in amounts > 5 grams. Trace mineral: an essential mineral nutrient found in the human body in amounts < 5 grams.

© 2007 Thomson - Wadsworth

Periodic Table of the Elements Nutritional Application for Essential Minerals Major Minerals: Calcium (Ca), Magnesium (Mg), Phosphorus (P), Sodium (Na), Potassium (K), Chloride (Cl), Sulfur (S) Trace Minerals: Iron (Fe), Zinc (Zn), Iodine (I), Selenium (Se), Chromium (Cr), Molybdenum (Mo), Copper (Cu), Manganese (Mn), Fluoride (F), Cobalt (Co).

Electrolytes Sodium, Potassium, and Chloride Ions are atoms or molecules that reflect a negative or positive charge due to an unequal number of electrons to protons in the nucleus. Electrolytes are compounds that partially dissociate in water to form ions able to conduct electrical impulses; Sodium (Na+), potassium (K+), and chloride (Cl-) are the principal electrolytes in body fluids. The correct combination and amounts of electrolytes are essential for life. Distribution of electrolytes affects the distribution of water throughout the body. 10

Water Follows Electrolytes H+ Water & Body fluid regulation by the electrolytes: Sodium, Potassium, Chloride Na+ Cl- K+ O- - H+ O- - H+ O- - H+ K+ O- - H+ Na+ O- - H+ O- - H+ Cl- O- - H+ O- - H+ O- - H+ O- - H+ O- - H+ O- - H+ O- - H+ O- - H+ O- - H+ O- - H+

Categories of Minerals There are 17 minerals essential for proper growth & function of the human body. Minerals are categorized as Major & Trace. The category is based on the amount of mineral present in the human body. Major minerals > 5 grams Bone: Calcium (Ca), Phosphorus (P), Magnesium (Mg) Water: Sodium (Na), Chloride (Cl), Potassium (K) Lean Body Mass (LBM): Sulfur (S) Trace minerals < 5 grams Include: Iron (Fe), Zinc (Zn), Iodine (I), Selenium (Se), Chromium (Cr), Molybdenum (Mo), Copper (Cu), Manganese (Mn), Fluoride (F), and Cobalt (Co)

Water Non-Energy Yield: Water provides 0 Calories/gram. Functions: Water is the medium for metabolism & nutrient transport. It is the fluid of life. Without water intake, dysfunction to death will occur faster than the limitation of any other of the essential nutrients in human nutrition. There is no “one-size-fits-all” water intake recommend. Needs vary depending on activity & environmental conditions. DRI for water for those >19 years: Men: 3.7 L/day (approx. 15 cups) Women: 2.7 L/day (approx. 11 cups)

Water Thirst mechanisms do not provide motivation to drink until an individual is 2% dehydrated. At this point, the function of the cardiovascular system is decreased. Individuals need to learn to drink when they are not thirsty. Water Excretion Most body waste is excreted in the urine. Kidneys excrete more efficiently into dilute urine. Drinking fluid promotes the excretion of toxic metabolic waste products. Strive to consume enough fluids to produce clear urine every few hours.