Vitamins and Minerals

Vitamins Complex organic substances vital to life Required in tiny amounts, as little as a millionth of a gram per day for some. Perform specific functions in the body by working with compounds called enzymes. Regulators - for various metabolic processes

Structure Single self contained units Do not form chains Transported and absorbed by fat (A, D, E and K) water (B, C)

Vitamin Precursors Compounds which can be converted/synthesized within the body, into the active form of the vitamin. also called ‘provitamins’ Some precursors are made by the body; others must be consumed Some common precursors include: Vitamin Precursor Vitamin A (retinol) Beta-carotene (consume) Vitamin B3 (niacin) Tryptophan (consume) Vitamin D Cholesterol (synthesize)

Enzymes and Coenzymes Coenzyme Vitamin Enzyme One way in which vitamins regulate body functions is by combining with coenzymes to allow enzymes to function properly. Vitamins, coenzymes, and enzymes all have unique shapes that allow them to combine in ways to promote specific functions. When the body is missing certain vitamins, vital enzyme reactions slow down or can’t take place at all.

Minerals inorganic (ie., do not contain carbon) elements needed by the body Make up about 5% of your body weight Help various chemical reactions and body reactions take place From building strong bones to transmitting nerve impulses.

Major Minerals Sodium, Potassium, Chloride Found in salty things, milk, meats, and some vegetables and fruits Needed for electrical signals (nerves and muscles) and proper fluid balance Too much can lead to fluid retention, high blood pressure, heart attach and stroke.

Calcium Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health Found in milk products, salmon, and greens Deficiencies cause Osteoporosis Phosphorus Important for healthy bones and teeth; found in every cell; part of the system that maintains acid- base balance Found in meat and milks products

Magnesium Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health Nuts and seeds; legumes; leafy green vegetables; seafood; chocolate Sulfur Insulin production, keeps complexion clear, helps remove toxins and relieve pain Occurs in protein based foods.

Trace Minerals Need 10mg or less a day Iron – blood, metabolism Iodine – Intestines, Thyroid (hormone that regulates growth and development) Zinc – Healing wounds, Sperm production, fetal development, immune system health, taste perception Cooper – Skin, part of many enzymes Manganese – Bones, Brain health, part of many enzymes Fluoride – Bones, Teeth Chromium – Digestion, works with insulin to regulate blood sugar levels Selenium – Growth rates, antioxidant (protects body from cell damage Molybdenum – Breaking down fats

Phytochemicals Compounds from plants that improve health Examples Beta Carotene in carrots Antioxidant (reduces aging) May reduce cancer risk Lignans in flaxseed May reduce risk of breast and ovarian cancer