Vitamins A vitamin is an organic compound required for use as a nutrient, by an organism. Vitamins are needed in small amounts compared to carbohydrates, lipids and proteins. The body requires many vitamins as shown on the diagram to the right.

Vitamin A Chemical Name: Retinoids Solubility: Fat Recommended Daily Intake: μg per day Good Sources: Liver, Sweet Potatoes, Carrots, Broccoli What does it do: Maintains Vision (especially nightvision), promotes good skin health, anti-oxidant Deficiency Disease: Night blindness

Night Blindness

B Vitamins Chemical Name: 8 different vitamins Solubility: Water Recommended Daily Intake: varies Good Sources: Meat, Potatoes, Lentils, Bananas, Beans What do they do: Maintain metabolic rate, skin and muscle tone. Enhance cell growth and the immune system. Deficiency Diseases: Beriberi, pellagra, anemia

Beriberi, pellagra, anemia

Vitamin C Chemical Name: Ascorbic Acid Solubility: Water Recommended Daily Intake: 90 mg per day Good Sources: Kakadu Plum, Red Pepper, Broccoli, Lychee What does it do: Anti-oxidant Deficiency Disease: Scurvy

Scurvy

Vitamin D Chemical Name: Calciferol Solubility: Fat Recommended Daily Intake: 5-10 μg per day Good Sources: Fish, eggs, liver, The Sun What does it do: Builds up immune system, anti- cancer properties, reverses cardiovascular disease, Deficiency Disease: Rickets and other bone density issues

Rickets

Vitamin E Chemical Name: Tocopherols Solubility: Fat Recommended Daily Intake: 15 mg per day Good Sources: Asparagus, Avocado, Eggs, Nuts, Spinach, Seeds What does it do: Unsure, but may improve defense against certain cancers Deficiency Disease: Very rare, but may resemble anemia

Anemia

Vitamin K Chemical Name: Phylloquinone Solubility: Fat Recommended Daily Intake: 120 μg per day Good Sources: Leafy green vegetables What does it do: Blood clotting Deficiency Disease: Anemia and low level hemophilia- like conditions

Hemophilia

Minerals A dietary mineral is an ion of an element (right off the periodic table) that the human body requires in some amount in its diet. It is important to note that we are taking in the “ion” of the element, not the element itself, since some are very reactive!

Essential Minerals ElementRDIFunctionFound In Potassium4700 mgHelps generate cell energyLegumes, Bananas Chloride2300 mgStomach Acid, Protein PumpsSalt Sodium1500 mgHelps generate cell energyMilk, Spinach, Sea vegetables Calcium1000 mgBone building, muscle, heart and digestive health Dairy Products, Leafy Vegetables Phosphorus700 mgMaking ATP (cell energy) and bones Boney Meats Magnesium420 mgMaking ATP and bonesNuts, Soy, Cocoa Zinc11 mgNeeded for enzyme functionVarious Iron8 mgHemoglobin functionRed Meat, Fish Manganese2.3 mgNeeded for enzyme functionVarious Copper900 μgNeeded for enzyme function (ETC)Various Iodine150 μgMetabolismSalt, Fish Selenium55 μgNeeded for enzyme functionVarious Molybdenum45 μgOxidizing enzymesVarious

Dietary Supplements A dietary supplement is a preparation (pill) intended to provide nutrients that are lacking in a person’s diet. Usually minerals, vitamins, amino acids, fiber or fatty acids are the lacking nutrients.

Dietary Supplements If used correctly, dietary supplements are non-toxic and non-lethal. Dietary supplements should not make health claims (illegal). However abuse or overuse of supplements can result in serious medical problems and in extreme cases death! This guy says you should always consult your doctor before using dietary supplements.

Homework 1) Be able to distinguish between the roles of the different vitamins and minerals. 2) What is the difference between a vitamin and a mineral? 3) What is a dietary supplement? How can they be a good thing or a bad thing depending on the situation?