1. Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods
By Melissa Bess, Nutrition and Health Education Specialist
FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS
05/2007

2. Overview What are vitamins? Categories of vitamins Functions
Food sources
Deficiencies
What are minerals?
Categories of minerals
Antioxidants

3. Overview (continued) Phytonutrients Functional Foods Food Labels
Activity

4. What are vitamins? Complex substances that regulate body processes
Coenzymes (partners) with enzymes in reactions
No calories, thus no energy

5. Categories Fat-soluble Dissolve in fat Can be stored Water-soluble
Dissolve in water
Carried in bloodstream, not stored
A, D, E, K
C and B-complex vitamins
A and D excess can be harmful
E and K usually not
Excess amounts may cause extra work on kidneys

6. Vitamin A (and carotenoids)
Functions:
Normal vision
Protects from infections
Regulates immune system
Antioxidant (carotenoids)
Food sources:
Liver
Fish oil
Eggs
Fortified milk or other foods
Red, yellow, orange, and dark green veggies (carotenoids)

7. Vitamin D (the sunshine vitamin)
Functions:
Promotes absorption of calcium and phosphorus
Helps deposit those in bones/teeth
Regulates cell growth
Plays role in immunity
Sources:
Sunlight (10 – 15 mins 2x a week)
Salmon with bones
Milk
Orange juice (fortified)
Fortified cereals

8. Vitamin E Functions: Sources:
Antioxidant, may lower risk for heart disease and stroke, some types of cancers
Protects fatty acids and vitamin A
Sources:
Vegetable oils
Foods made from oil (salad dressing, margarine)
Nuts
Seeds
Wheat germ
Green, leafy veggies

9. Vitamin K Functions: Sources: Helps blood clot
Helps body make some other proteins
Sources:
Body can produce on its own (from bacteria in intestines)
Green, leafy veggies
Some fruits, other veggies, and nuts

10. Thiamin (B1) Functions: Sources: Helps produce energy from carbs
Whole-grain and enriched grain products
Pork
Liver

11. Riboflavin (B2) Functions: Sources: Produce energy
Changes tryptophan (amino acid) into niacin
Sources:
Liver
Yogurt and milk
Enriched grains
Eggs
Green, leafy veggies

12. Niacin Functions: Sources: Helps body use sugars/fatty acids
Helps enzymes function normally
Produces energy
Sources:
Foods high in protein typically (poultry, fish, beef, peanut butter, legumes)
Enriched and fortified grains

13. Pyridoxine (B6) Functions: Sources:
Helps body make non-essential amino acids
Helps turn tryptophan into niacin and serotonin
Help produce body chemicals (insulin, hemoglobin, etc)
Sources:
Chicken
Fish
Pork
Liver
Whole grains
Nuts
Legumes

14. Folate (folic acid) Functions:
Produces DNA and RNA, making new body cells
Works with vitamin B12 to form hemoglobin
May protect against heart disease
Lowers risk of neural tube defects in babies
Controls plasma homocystine levels (related to heart disease)
Sources:
Fortified and enriched grains and breakfast cereals
Orange juice
Legumes
Green, leafy veggies
Peanuts
Avacados

15. Vitamin B12 (cobalamin) Functions: Sources:
Works with folate to make RBC’s
In many body chemicals and cells
Helps body use fatty acids/amino acids
Sources:
Animal products
Meat
Fish
Poultry
Eggs
Milk, other dairy

16. Biotin Functions: Sources: Produces energy
Helps body use proteins, carbs, and fats from foods
Sources:
Wide variety of foods
Eggs
Liver
Wheat germ
Peanuts
Cottage cheese
Whole grain bread

17. Pantothenic Acid Helps produce energy
Helps the body use proteins, fat, and carbs from food
Sources:
Found in almost all foods
Meat, poultry, fish
Whole grain cereals
Legumes
Milk
Fruits, veggies

18. Vitamin C Functions: Sources Heals cuts and wounds
Helps produce collagen (connective tissue in bones, muscles, etc)
Keeps capillary walls, blood vessels firm
Helps body absorb iron and folate
Healthy gums
Heals cuts and wounds
Protects from infection, boosts immunity
Antioxidant
Sources
Citrus fruits
Other fruits, veggies

19. Deficiencies Rickets (children and vitamin D)
Osteoporosis/osteomalacia (vitamin D)
Scurvy (vitamin C)
Night blindness (vitamin A)
Beriberi (thiamin)

20. What are minerals? Regulate body processes
Give structure to things in the body
No calories (energy)
Cannot be destroyed by heat

21. Categories of minerals
Major minerals
Calcium
Phosphorus
Magnesium
Electrolytes (sodium, chloride, potassium)
Trace minerals
Chromium
Copper
Flouride
Iodine
Iron
Manganese
Selenium
Zinc

22. Calcium Bone building Muscle contraction Heart rate Nerve function
Helps blood clot

23. Phosphorus Generates energy Regulate energy metabolism
Component of bones, teeth
Part of DNA, RNA (cell growth, repair)
Almost all foods, especially protein-rich foods, contain phosphorus

24. Magnesium Part of 300 enzymes (regulates body functions)
Maintains cells in nerves, muscles
Component of bones
Best sources are legumes, nuts, and whole grains

25. Electrolytes Chloride: Potassium Sodium Fluid balance
Digestion of food, transmits nerve impulses
Potassium
Maintains blood pressure
Nerve impulses and muscle contraction
Sodium
Muscles relax, transmit nerve impulses
Regulates blood pressure

26. Electrolytes Sources: Salt (sodium chloride)
Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)

27. Iron Part of hemoglobin, carries oxygen Brain development
Healthy immune system
Sources:
Animals (heme) vs. plants (non-heme)
Better absorbed from heme
Consume vitamin C with non-heme
Fortified cereals, beans, eggs, etc.

28. Antioxidants Slow or prevent damage to body cells
May improve immune function and lower risk for infection and cancer
Carotenoids – beta carotene (familiar)
Vitamin C
Vitamin E
Found in colorful fruits/veggies and grains

29. Phytonutrients Phyto – plant
“Spark” body processes that may fight, or reduce risk for some diseases
Fruits/veggies
Examples:
Carotenoids
Lutein
Lycopene
Flavanols
Prebiotics/probiotics
Soybeans
For more information: see page 109 in the ADA Complete Food and Nutrition Guide

30. Functional Foods Foods that provide benefits beyond basic nutrition
Phytonutrients
Prebiotics/probiotics
Fatty fish/omega 3’s
Soy protein
Oats (heart-healthy)
Flaxseed

31. Food Labels Must list vitamins A, C, calcium, iron
May list others (potassium, folate, riboflavin, etc.)

32. Activity Time