Vitamin and Mineral Notes Nutrients That Regulate

Vitamins Vitamins are organic compounds essential for life, needed in small amounts to regulate body processes.

Vitamin functions They assist in releasing energy from food They assist in tissue maintenance They assist normal digestion They assist in infection resistance

Vitamin Facts They have no calories (cannot be used for energy) Vitamins were named as they were discovered (alphabetically) A compound must be essential to life to humans in order to be classed as a vitamin

Vitamin Facts There are 13 known vitamins It’s possible that all vitamins have not been discovered *There are two classifications of vitamins; fat soluble and water soluble

Characteristics of fat soluble vitamins Non-Soluble (broken down and stored) in fat (more difficult to dissolve) Easily stored in body, can use emergency reserves if low. Greater potential for toxicity if consumed in large quantities. VITAMINS A, D, E, K

Characteristics of water soluble vitamins Soluble.. Easily dissolved by water. Not readily stored Excesses of vitamin are excreted in urine. VITAMINS C & B(riboflavin, thiamin, niacin, panothenic acid, folic acid, B-12,and B-6)

Characteristics of water soluble vitamins Cont. Less potential for toxicity (too much) since the levels don’t build up in the body. More likely to see deficiencies in these vitamins (too little) Must be consumed daily.

Pro-vitamins Compounds that are not vitamins but are converted into vitamins once consumed. Example= Beta carotene becomes Vitamin A

Vitamin A Blindness in children, Night Blindness, Dry, scaly skin

Rickets Osteomalacia Vitamin D Deficiency Without Vitamin D the bones cannot absorb Calcium Rickets Osteomalacia

Rickets

Thiamin Deficiency – Beri Beri(B1 Deficiency) Weakness/Nerve damage Shaking and trembling Can be caused by severe alcoholism (malabsorption)

Niacin Deficiency- B3 The four D’s Dry, flaky skin Dermatitis Dementia Death Symptoms= Poor appetite, weight loss and weakness

Vitamin C Deficiency- Scurvy Vitamin C deficiency is seen in diets low in fruits and vegetables. Symptoms include: Tiredness and weakness Bleeding gums Burst blood vessels

Scurvy

Folic Acid- Deficiency (Spina Bifida) Folic acid is found in green, leafy vegetables . Folate helps to synthesize DNA . A lack o folate is associated with neural tube birth defects like spina bifida

Spina Bifida

A B GROUP B12 C D E K Sight, bone & teeth health, growth & tissue repair Energy, Metabolism, cell growth, & nervous system Nerve formation & cell production Antioxidant, immune system health Need to use calcium, healthy bones & teeth Tissue building, skin health, fight against disease Energy, fight infection, blood clotting, healthy bones

Minerals Mineral are inorganic elements needed in tiny amounts to regulate body processes.

Mineral functions To build bones & components of the body structure To make horomones in the body Regulate acid-base balance in cells Regulate fluid balance in the body Assist in many chemical reactions Promote nerve function and muscle contractions To regulate your heartbeat

Mineral Facts They have no calories (cannot be used for energy) They are inorganic Found on the periodic table of elements There are two classifications of minerals: Macro and Micro minerals Macro-minerals or Major minerals are needed in larger amounts (100 or more milligrams) Micro-minerals or trace minerals are needed in minute amounts (less than 100 milligrams)

Macro-minerals Calcium Phosphorous Magnesium Sulfur Potassium Chlorine

Micro-minerals Iron Zinc Iodine Selenium Copper Chromium Manganese

Mineral Deficiencies Inadequate diet can lead to mineral deficiency, or at least to insufficient minerals. Some of the more common deficiencies are: iron deficiency, iodine deficiency, and calcium deficiency.

Iron Deficiency (Anemia) Iron deficiency anemia occurs when your body doesn't have enough iron. Your body needs iron to make hemoglobin. Hemoglobin is a substance in red blood cells that carries oxygen from the lungs to the cells throughout the body. Without enough iron, the body produces fewer and smaller red blood cells. As a result, less hemoglobin is available, and your body’s cells do not get enough oxygen.

Iodine Deficiency Iodine is needed by the thyroid gland for healthy functioning. Lack of iodine can lead to goiter, a swollen neck due to a swollen thyroid gland. However, iodine deficiency is much less common in industrialized nations due to the addition of iodine to table salt.

Goiters These are extreme examples of goiter’s. Most will be small and barely seen, but felt in the neck.

Goiters

Calcium Deficiency A deficiency of the mineral calcium in the diet. Calcium is essential for maintaining healthy bones and teeth but the body also uses calcium in other parts of the body such as in nerve and muscle functioning and blood clotting. Insufficient calcium can lead to osteoporosis in the elderly as well as a number of other conditions.

Osteoporosis

Osteoporosis

Hypertension (High Blood Pressure) Caused by too much sodium coupled with and a high fat (saturated fat) high cholesterol diet

Mineral Value of Food Mineral content of plant sources depends on soil, water, etc. Most minerals in grains are located in the outer layers of the grain kernel. Processing foods tends to decrease the mineral value of food. The most concentrated food sources of minerals are meat, fish & poultry.

Factors Affecting Mineral Absorption You only absorb about ½ of the minerals you actually consume. Unabsorbed minerals are excreted with body waste. An excess of some minerals can hinder absorption of others. Ex. Excess Zinc can hinder Iron & Copper.

Some vitamins can promote absorption. Ex Some vitamins can promote absorption. Ex. Vitamin D helps with Calcium absorption. Drugs & caffeine also affect the availability of minerals. You need more minerals during pregnancy & growth spurts.