1. Micronutrients Chapter 1
Learning outcomes
To know the definition of vitamins and minerals
To understand the function of vitamin and minerals in the body
To know what are the main sources of vitamins in the diet
To understand the effects of vitamin excess and deficiency in the diet
The amount of vitamins needed for various life stages

2. What are Micronutrients?
Micronutrients are vitamins and minerals needed in the body in small amounts
We will be looking at Vitamins in this chapter – minerals afterwards.
The main vitamins we will be looking at are:
Fat soluble:
Vitamins A, D, E, K
Water Soluble:
Vitamin B1, B2, B3, B9, B12, C

3. Vitamins Fat Soluble – vitamins that are found in foods containing Fat
What are they?
They are chemical substances found naturally in unprocessed foods both Animal and Plant
Why are they needed?
They help prevent disease
Each Vitamin is given a name and a letter to help differentiate them from each other
Fill in the table as we go along
Fat Soluble – vitamins that are found in foods containing Fat
Water Soluble - vitamins that are found in foods that are high in water content

4. Antioxidants
Our bodies are exposed to different chemical from the air, water, food and pollution everyday.
Some of these pick up oxygen in the body and become reactive “free radicals”
Free Radicals can cause damage to the cells in our bodies
This can lead to heart disease, inflammation and cancer
Antioxidants – help to prevent these free radicals so that they cannot damage our bodies
These are Vitamins A, C and E
These are one of the reasons that we are encouraged to eat many fruit and vegetables and prevent people from developing these conditions.

5. Fat Soluble Vitamin A Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Retinol
Whole milk, semi skimmed milk, cheddar cheese, egg yolk, oily fish, butter, vegetable fats
Beta Carotene (it is an Antioxidant)
Converted to retinol in the liver, dark green vegetables, orange, yellow and red fruit and vegetables, butternut squash and sweet potato
Keeps skin healthy
When light levels are low – enables us to see dim light – produces a substance called dim purple in the retina (eye)
Helps children growth
Produces Mucus for the mucus membranes in the body i.e. mouth
Stored in the liver – will only see effect of deficiency when this store has been used
Do not grow properly
Skin and mucus membranes dry
Night blindness – cannot see dim light
Can lead to total blindness
Children need the right balance of all nutrients
More susceptible to Bacteria and viruses if weak immune system
Insufficient visual purple
Eyes tired and dry
Excess stored in liver – will start to poison it
Pregnant women – excess can harm the baby
Can damage the development of an unborn child
Can be toxic

6. Fat Soluble – Vitamin D Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Cholecalciferol
Reaction of sunlight on the skin which causes vitamin D to be made under the skin
Oily fish, meat, eggs, butter, fortified cereals, vegetable spreads
Enables calcium to be absorbed from the small intestine during digestion
Helps calcium be deposited in bones and teeth
Children:
Weak bones and teeth
Legs bend under the weight of their body RICKETS
Adults:
Bones start to weaken and break easily
Osteomalacia
Cannot support body correctly
Calcium removed from other parts for its pruposes and if not replaced bones weakened
Excess will lead to excess calcium absorbed – damaging kidneys and other organs especially in children

7. Fat Soluble - Vitamin E Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Tocopherol
Mainly in plant foods – soya, olive oil, nuts, seeds, vegetable fat spreads
It is an Antioxidant
Too rare -

8. Fat Soluble – Vitamin K Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Phylloquinone
Plant and Animal foods especially green leafy vegetables, green tea, cheese and liver
Part of the process that enables the blood to clot when the body has been injured thus preventing further blood loss
Sometimes occurs in new born babies and they are they are given a dose when they are born
Babies can sometimes lose blood internally during the birthing process -

9. Water Soluble – B1 Thiamin
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Thiamin
Meat (especially pork), milk, cheese, vegetables, fortified cereals, wholemeal bread, fresh and dried fruit
Enables energy to be released from carbohydrates in the body during respiration
Beri Beri – where nerves and muscles affected and there are problems with memory, concentration and heart rate
Energy is needed by the nerve cells – controls how the brain works – deficiency will not enable them to work correctly -

10. Water Soluble – Vitamin B2 Riboflavin
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Riboflavin
Found in many foods – milk, milk products, eggs, fortified cereals, rice and mushrooms
Enables energy to be released from carbohydrates in the body during respiration
Rare –
Sores in the corner of the mouth as needed to help maintain healthy skin -

11. Water Soluble – Vitamin B3 Niacin
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Niacin
Beef, pork, wheat flour, eggs, milk (Cow)
Can be made from an amino acid called Tryptophan in the body
Enables energy to be released from carbohydrates in the body during respiration
Pellagra: Symptoms – diarrhoea, dermatitis (sore, dry, cracked skin), Dementia (loss of memory, confusion, cannot speak properly)
Prevents the brain and nervous system from working properly

12. Water Soluble – Vitamin B9 Folate (Folic Acid)
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Folate – called folic acid when used in supplements
Not found in many foods naturally
Best sources are green leafy vegetables, yeast extract such as marmite, peas, chickpeas, wholegrain rice, bananas, oranges
Works with vitamin B12 to make healthy red blood cells
Helps reduce the risk of central nervous system defects i.e. Spina Bifida in unborn babies
Can lead to anaemia - megaloblastic (large cells) where they become enlarged
Spinal cord defects in unborn babies
Red blood cells do not grow to the right size and grow very big
Prevents them from passing through the blood vessels (capillaries)

13. Water Soluble – Vitamin B12 Cobalamin
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Cobalamin
Does not occur naturally in food.
Found in liver, meat, fish, cheese, fortified cereals
Works with folate to make healthy red blood cells
Keeps nerve cells healthy
Can be stored in the liver for 2 or more years
Vegans need to ensure that they take B12 supplements to avoid a deficiency
Can lead to a type of anaemia Pernicious Anaemia
Absorbed in the small intestine – can only do this if special cells in the stomach that produce protein are not damaged -

14. Water Soluble – Vitamin C Ascorbic Acid
Chemical name/main food sources
Function in the body
Effects of deficiency
Why does this happen?
Effects of excess (rare)
Ascorbic Acid
Mainly fruits and vegetables especially citrus fruits, kiwi, blackcurrants, cabbage, Brussel sprouts, broccoli
Helps the body to absorb the mineral iron in the small intestine
Needed to maintain connective tissue which holds the body cells together in the skin, blood vessels, muscles
An important antioxidant
Some can be stored in the body for months
Iron is not absorbed which leads to iron deficiency anaemia
Bleeding from small blood vessels under the skin and in the gums leads to red spots under the skin and loosing teeth
Can lead to Scurvy and death
Iron is needed to make haemoglobin in the red blood cells
Connective tissue starts to break down – allows the blood to leak out and weakens the tissue in the gums that holds the teeth in place
Connective tissue cannot be made properly to heal a wound – starts to break down which can open scars

15. Amount of Vitamins needed everyday for different life stages

16. Questions