VITAMINS

Organic compounds  Regulate body processes  Nutrient metabolism  Energy production and release  Tissue maintenance  Normal digestion  Infection resistance

VITAMIN CLASSIFICATION 13 known vitamins Two categories: Water-soluble and Fat-soluble Water soluble: B vitamins and Vitamin C Fat soluble: A,D,E, and K

FAT-SOLUBLE VITAMINS Vitamins A, D, E, and K Body stores excess, but toxicity can occur Absorbed through the intestinal walls with fats from foods.

VITAMIN A Maintain healthy eye sight Dairy products, egg yolks, liver, carrots, broccoli, apricots Vitamin A deficiency is one of the major causes of blindness in the world. Underdeveloped countries. Toxicity: very dangerous during pregnancy; birth defects

VITAMIN D Direct exposure from sunlight causes body to make vitamin D. (as little as 15 mins. In the sun) Regulate levels of calcium in the blood Fish, fortified dairy products, eggs Deficiency Rickets: calcium not deposited in the bones & bones become soft and misshapen. Osteomalacia: leg & spine bones soften and bend

RICKETS Vitamin D Deficiency

VITAMIN E Antioxidant- a substance that reacts with oxygen to protect against free radicals. Free radicals can damage tissue. Vegetable oils, whole grains, nuts High temperatures destroy vitamin E Deficiency: premature babies, given a vitamin E supplement at birth

VITAMIN K Blood clotting- stops bleeding Green leafy vegetables, liver Deficiency: newborns and people on antibiotics Toxicity: Rare  symptom is jaundice (yellowing of the skin)

B VITAMINS Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, B6, Folate, and B12 Work as coenzymes to help with the release of energy from carbs, fats, and proteins. Found in many of the same foods: whole grains, green leafy vegetables, dairy products, nuts, meats, fish, eggs

BERIBERI Thiamin Deficiency Symptoms: weakness, loss of appetite, & irritability. Edema and heart failure can occur. Alcoholism increases risks because it diminishes body’s ability to absorb & use thiamin

PELLAGRA Niacin deficiency 4 D’s: Diarrhea, dermatitis, dementia, and death

VITAMIN C Formation of collagen (connective tissue that holds cells together, helps wounds heal quickly) Increases iron and calcium absorption Immune system Citrus fruits, broccoli, cabbage, red peppers

SCURVY Vitamin C deficiency Symptoms: Tiredness, Shortness of breath, wounds heal slowly, bleeding gums

VITAMIN DEFICIENCIES 2main causes  Insufficient amount of a vitamin in the diet  Poverty, lack of variety of foods  Failure of the body to absorb  Medical condition

PREPARING FOODS TO PRESERVE VITAMINS Water, heat, acids, and alkalis can destroy vitamins Do not soak fruits and vegetables in water Cut up fruits and vegetables just before you are ready to cook Cook vegetables quickly with little to no water Bake, roast, steam, stir-fry

MINERALS Nutrients needed in small amounts to perform various functions in the body Macrominerals and Microminerals Help complete chemical reactions, aid in nerve function and muscle contraction, promote growth, body fluid balance

MACROMINERALS Major minerals  Calcium  Phosphorus  Magnesium  Sulfur  Sodium  Potassium  Chlorine

MICROMINERALS Trace minerals  Iron  Zinc  Iodine  Fluoride  Selenium  Copper  Chromium  Manganese  Molybdenum

CALCIUM  Bones  Dairy products Osteoporosis: bones become porous and fragile due to a loss of calcium People who fail to eat a calcium-rich diet at a young age, are at risks of problems due to bone loss in old age. Supplements for those who cannot consume dairy products

CALCIUM DEFICIENCY

IODINE DEFICIENCY Affects thyroid

GOITER