1. VITAMINS

2. VITAMINS Vitamins are essential to life Vitamins are required for:
Growth
Maintenance
Regulation of body processes

3. VITAMINS Vitamins do not supply energy
However, some vitamins do function as coenzymes in the release of energy from carbohydrates, proteins and fats
Some vitamins available from foods in inactive forms known as precursors
Once inside the body, precursors are converted into an active form of the vitamin

4. VITAMINS
Because vitamins are organic, they can be destroyed and left unable to function
Heat – keep refrigerated, don’t over cook
Light (ultraviolet) – store in opaque containers
Oxygen – after cut, keep airtight
Some water soluble – cook with less water
The body needs vitamins in small amounts
Milligrams (mg) or micrograms (µg) instead of grams (g)
Although needed in small amounts, vitamins are needed on a regular basis.

5. VITAMINS Vitamin A Vitamin D Vitamin E Vitamin K
13 different vitamins, each with its own roles
Vitamins grouped into two major categories:
Fat-soluble (4 fat soluble)
Vitamin A
Vitamin D
Vitamin E
Vitamin K

6. VITAMINS Thiamin Riboflavin Niacin Biotin Pantothenic acid Vitamin B6
Water-soluble (9 water soluble: 8 B vitamins & C)
Thiamin
Riboflavin
Niacin
Biotin
Pantothenic acid
Vitamin B6
Folate
Vitamin B12
Vitamin C

7. VITAMINS Fat-soluble vitamins Found in fats and oils of foods
After absorbed enter lymph, then blood
Protein carriers for transport
Stored (fatty tissue/liver)
Doesn’t need as regularly - weekly, monthly; because stored
Deficiencies slow to develop; because stored
Toxicities more likely; because stored (mostly from supplements)
Precursors
Fecal excretion

8. VITAMINS Water-soluble vitamins Found in watery parts of foods
After absorbed move directly into blood
Transported freely in blood
Not stored
Needed more regularly – every 1-3 days; because not stored
Deficiencies fast to develop; because not stored
Toxicities less likely (large amounts can overwhelm)
Usually no precursors
Urine excretion

9. VITAMINS Consuming vitamins in the right amount is important
Inadequate amounts can cause harm and excessive amounts can cause harm
More is not better
The fact a compound can be essential and harmful is true of most nutrients

10. FAT SOLUBLE VITAMINS

11. Vitamin A Other Names Retinol Retinal Retinoic acid
Precursors are carotenoids such as beta-carotene

12. Vitamin A Functions Vision
Maintenance of cornea, epithelial cells, mucous membranes, skin
Bone and tooth growth
Reproduction
Immunity.

13. Vitamin A
Food Source
Retinol: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver.
Beta-carotene: spinach and other dark leafy greens; broccoli, deep orange fruits (apricots, cantaloupe) and vegetables (squash, carrots, sweet potatoes, pumpkin)

15. Vitamin D
Other Names
Calciferol, 1,25-dihydroxy vitamin D (calcitriol)
The animal version is vitamin D3 or cholecalciferol
The plant version is vitamin D2 or ergocalciferol
Body cholesterol is a precursor

16. Vitamin D
Functions
Mineralization of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys)

17. Vitamin D
Food Sources
Synthesized in the body with the help of sunlight
Fortified milk, margarine, butter, cereals and chocolate mixes
Egg yolk,meat, liver, fatty fish (herring, salmon, sardines) and their oils

19. Vitamin D
Deficiency Diseases
Rickets
Osteomalacia

20. Vitamin D Rickets in Children Deficiency Symptoms
Inadequate calcification, resulting in misshapen bones (bowing of legs)
Enlargement of ends of long bones (knees, wrists)
Deformities of ribs (bowed, with beads or knobs)
Delayed closing of fontanel, resulting in rapid enlargement of head
Lax muscles resulting in protrusion of abdomen
Muscle spasms

21. Vitamin D Osteomalacia in Adults Deficiency Symptoms
Loss of calcium resulting in soft, flexible, brittle, and deformed bones
Progressive weakness
Pain in pelvis, lower back and legs

22. Vitamin D Toxicity Disease Toxicity Symptoms Hypervitaminosis D
Elevated blood calcium
Calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues around joints)
Frequent urination

23. WATER SOLUBLE VITAMINS

24. Vitamin C
Functions
Collagen synthesis (strengthens blood vessels walls, forms scar tissue, provides matrix for bone growth)
Antioxidant
Thyroxin synthesis
Amino acid metabolism
Strengthens resistance to infection
Helps in absorption of iron

26. Vitamin C Food Sources Destruction
Citrus fruits (oranges, grapefruits, tangerines, lemons, limes). 
Cabbage-type vegetables; Dark green vegetables (such as bell peppers and broccoli)
Strawberries and other berries, cantaloupe and other melons, papayas, mangoes, potatoes, and tomatoes
Destruction
Easily destroyed by heat and oxygen

27. Vitamin C Deficiency Disease Deficiency Symptoms Scurvy
Anemia, atherosclerotic plaques, pinpoint hemorrhages
Bone fragility, joint pain
Poor wound healing, frequent infections
Bleeding gums, loosened teeth
Muscle degeneration and pain
Hysteria, depression
Rough skin, blotchy bruises

28. Vitamin C Toxicity Symptoms Nausea, abdominal cramps, diarrhea
Headache, fatigue, insomnia
Hot flashed, rashes
Interference with medical tests
Aggravation of gout symptoms
Urinary tract problems, kidney stones

29. Thiamin Function Food Sources Destruction
Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism
Food Sources
Whole-grain, fortified, or enriched grain products
Moderate amounts in all nutritious food
Pork
Destruction
Easily destroyed by heat

31. Thiamin Deficiency Disease Deficiency Symptoms Toxicity Symptoms
Beriberi (wet with edema; dry with muscle wasting)
Deficiency Symptoms
Enlarged heart, cardiac failure
Muscular weakness
Apathy, poor short-term memory, confusion, irritability
Anorexia, weight loss
Toxicity Symptoms
None reported

32. Riboflavin
Function
Part of coenzymes FMN (flavin mononucleotide) and FAD (flavin adenine dinucleotide) used in energy metabolism

34. Riboflavin Food Sources Destruction
Milk and dairy products (yogurt, cheese).
Enriched or whole grains
Liver
Destruction
Easily destroyed by ultraviolet light and irradiation

35. Niacin
Functions
Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism

37. Niacin Food Sources Milk, eggs, meat, poultry, fish
Whole-grain and enriched breads and cereals
Nuts
All protein-containing foods

38. Niacin Deficiency Symptoms Deficiency Disease Ariboflavinosis
Sore throat
Cracks and redness at corners of mouth (cheilosis)
Painful smooth, purplish red tongue (glossitis)
Inflammation characterized by skin lesions covered with greasy scales

39. Niacin Toxicity Symptoms Painful flush, hives, and rash (niacin flush)
Nausea, vomiting
Liver damage
Impaired glucose tolerance

40. Minerals

41. Why Minerals? Important for normal metabolism
Found in tissues and fluids in the body
Macro and micro

44. Mineral Functions
Minerals work together to perform important functions in the body
Fluid and electrolyte balance
Blood formation
Building healthy bones
Maintaining a healthy immune system

45. Minerals Help Maintain Fluid Balance
Minerals play a key role in fluid balance in the cells
Extracellular minerals – sodium and chloride
Intracellular mineral – potassium with the help of calcium, magnesium, and sulfur

46. Mineral Participate as Cofactors
Cofactor – substance that helps catalyze a reaction
Minerals serve as cofactors in
Antioxidant systems
Energy production
Muscle contraction
Nerve transmission

47. Minerals Make Up Bones and Teeth
Minerals make up the crystalline structure (hydroxyapatite) that gives strength to bones and teeth
Major minerals
Calcium, phosphorus, and magnesium
Trace mineral
Flouride

48. Minerals Can Be Toxic
If ingested in high amounts, minerals can be toxic; however, mineral toxicity is rare
Toxicity most often seen with
Large amounts of supplements
Certain conditions that interfere with the body’s adaptive abilities
Toxicity not generally seen from excess dietary intake

50. Calcium Important for structure of bones and teeth
Has a role in muscle contraction and blood clotting
Sources: Milk and milk products, fortified orange juice, sardines
Adequate Intake is 1,000 milligrams for people between years old

51. SOURCES OF CALCIUM

52. Osteoporosis Common bone disease Bone tissue becomes weak and porous
Prevention requires exercise and adequate consumption of calcium and vitamin D

56. Potassium One of the electrolytes
Balance charges and water concentration across cells
Food Sources: Avocados, bananas, potatoes, dairy products

58. Sodium Signal transmission between nerves Muscle contraction
Sources: Table salt, processed foods, nuts and snacks

63. Iron Part of heme which carries oxygen in blood
Iron deficiency anemia causes tiredness

65. Heme and Non heme iron Heme iron is easily absorbed
Meat, fish, poultry
Nonheme iron poorly absorbed
Dark leafy vegetables, beans, fortified cereals
Non heme iron absorption inhibited by coffee, tea, high fiber foods
Non heme iron absorption increased by orange juice

67. IODINE

70. Conclusion Minerals are essential for health
RDAs can usually be met with the minerals present in food
Vary the types of vegetables, whole grains, dairy, and protein that you consume to ensure meeting your needs