Topic 6 VITAMINS

VITAMINS
&
MINERAL
VITAMINS
 Certain vitamins and minerals are needed for the body to function.
 13 vitamins
 22 minerals
 Two types of vitamins

 Water-soluble
 Fat-soluble
FAT-SOLUBLE
VITAMINS
 Vitamin A, D, E and K
 Found in the fats and oils of food.
 Absorbed into the lymph and carried in blood with protein transporters =
chylomicrons.
 Excess is stored in the liver and in body fat
 It is possible to build up to a toxic level
WATER-SOLUBLE VITAMINS
 Vitamin B and C
 Found in vegetables, fruit and grains, meat.
 Absorbed directly into the blood stream
 Not stored in the body and toxicity is rare.
 Alcohol can increase elimination, smoking, etc. cause decreased
absorption.
FAT VS. WATER SOLUBLE VITAMINS
Water Soluble Fat Soluble
Absorption Directly to Lymph via CM
blood
Transport free Require carrier
Storage Circulate freely In cells with fat
Excretion In urine Stored with fat
Toxicity Less likely More Likely
Requirements Every 2-3 days Every week
VITAMIN A (RETINOL)
Beta-carotene is converted into vitamin A
Vitamin A:
◦ Promotes good vision
◦ Promotes healthy skin
◦ Helps with growth and maintenance of bones, teeth, and cell structure
RDA: 900 micrograms for males; 700 micrograms for females

CONSUMING VITAMIN A
Too much vitamin A:
 May turn your skin orange
 May cause fatigue, weakness, severe headache, blurred vision, hair loss
and joint pain.
 Toxicity:
 May cause severe liver or brain damage
 Birth defects
CONSUMING VITAMIN A
Too little of vitamin A:
May cause night blindness

Lowered immune system
FOODS RICH IN VITAMIN A
 Carotenoids
 Foods  Orange/Yellow fruits
 Only animal and vegetables
products  Cantaloupes,
 Liver carrots, sweet
 Eggs potatoes, winter
squash
 Milk, butter and
 Leafy green
cheese
vegetables
 Spinach, broccoli
VITAMIN D – “THE SUNSHINE VITAMIN”
 Essential for building and maintaining bones and teeth
 Responsible for absorption and utilization of calcium
 Other health benefits:
 May boost immune system
 May also help decrease certain cancers
 RDA: 5 micrograms until age 50
 10 micrograms / day until 70; 15 mcg 70+
TOO LITTLE VITAMIN D
 Vitamin D deficiency has been in the news a lot lately.
 Deficiency may occur from:
 Inadequate diet
 Vegetarianism, lactose intolerance, milk allergy
 Body unable to absorb needed vitamin D
 Limited exposure to sunlight
VITAMIN D DEFICIENCY
 May lead to osteomalacia and/or osteoporosis

GETTING VITAMIN D
 Sun exposure for 10 minutes a day
 Foods:
 Fortified milk
 Tuna
 Salmon
 May need a supplement
 Check with doctor first though
VITAMIN E
 Important to red blood cells, muscles and other tissues
 Deficiency is rare
 Toxicity is rare
 But Vitamin E acts as a blood thinner
 Foods:
 Vegetable oils, salad dressings, whole grain cereals, green leafy
vegetables, nuts, seeds, peanut butter and wheat germ.
VITAMIN K
 Important for blood clotting

 Also has a role for bone health
 Mostly made in the intestines
 Foods:
 Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage
WATER-SOLUBLE VITAMINS
Vitamins Bs and C
Eight B vitamins:
◦ Thiamin (B-1)
◦ Riboflavin (B-2)
◦ Niacin (B-3)
◦ Pyridoxine (B-6)
◦ Cobalamin (B-12)
◦ Folic acid
◦ Pantothenic acid
◦ Biotin
THIAMIN OR B-1
 Helps to convert carbohydrates to energy

 Deficiency:
 Fatigue, nausea, depression, nerve damage
 Foods:
 beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal
RIBOFLAVIN OR B-2
 Key to metabolism and red blood cells
 Deficiency:
 Dry, scaly skin
 Foods:
 Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat,
and eggs
NIACIN OR B-3
 Also involved with energy production

 Also helps with skin, nerves and digestive system
 Deficiency:
 Rare but causes: diarrhea, dermatitis, dementia and death
 Foods:
 Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain
foods
PYRIDOXINE OR B-6
 Involved in chemical reactions of proteins and amino acids

 Deficiency:
 Skin changes, dementia, nervous system disorders and anemia
 Foods:
 Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos
COBALAMIN OR B-12
 Helps with nervous system, red blood cells and DNA synthesis
 Deficiency:
 Nervous system disorders and pernicious anemia
 Foods:
 Only found in animal products
 Meat, fish, poultry, eggs, milk products and clams
FOLIC ACID (FOLACIN, FOLATE)
 Key role in red blood cell formation and cell division

 Deficiency:
 Anemia, digestive disorders
 Foods:
 Leafy, dark green vegetables
 Also found in liver, beans, peas, asparagus, oranges, avocados
PANTOTHENIC ACID AND BIOTIN
Help with metabolism and formation of some hormones

Deficiencies are rare
Foods:
Almost any food, plant-based or animal-based
VITAMIN C
Important to bone health, blood vessel health, cell structure and

absorption of iron
Deficiency:
◦ Rare
Foods:
◦ Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi,
mangos, yellow peppers and citrus fruits
MINERALS
 22 minerals are needed by the body
 Two categories:
 Major
 Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and
sulfur
 Trace
 Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium,
molybdenum, arsenic, nickel, silicon, boron and cobalt
SODIUM
 What does sodium do for you?

 Helps maintain fluid balance
 Helps transmit nerve impulses
 Influences contraction and relaxation of muscles
SODIUM & HEALTH
 Too much sodium

 Causes high blood pressure
 May lead to fluid retention
SODIUM SAVVY
 The human body requires about 500 mg of sodium per day, while the
average American usually ingests between 2,300-6,900 mg each day.
 It is recommended to stay in a range of 1,500 to 2,400 mg / day.

WHERE ARE YOU GETTING SODIUM?
www.mayoclinic.com
SODIUM & FOOD
 On food labels:
 Monosodium glutamate (MSG)
 Baking soda
 Baking powder
 Disodium phosphate
 Sodium alginate
 Sodium nitrate or nitrite
REDUCING SODIUM IN YOUR DIET
 Eat more fresh foods

 Eat less processed foods
 Look for low-sodium products
 Limit the salt you add to foods
 Experiment with other seasonings
 Use salt substitutes with caution
CALCIUM
 The most abundant mineral in your body

 99% is stored in the bones
 Known for bone health
 How much do you need?

 Males 19-50 years old: 1,000 mg / day
 Females 19-50 years old: 1,000 mg / day
CALCIUM & FOODS
Food Calcium
Yogurt, plain (low-fat) 1 cup - 415 mg

Yogurt, flavored (low-fat) 1 cup – 345 mg
Milk, skim 1 cup – 302 mg
Milk, 1-2% 1 cup – 300 mg
Ice cream ½ cup – 88 mg
Broccoli, cooked ½ cup – 68 mg
Salmon, canned 3 oz – 165 mg
Fortified orange juice 8 oz – 300 mg

IRON
 Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
 70% of your body’s iron is in your hemoglobin
 Too little iron = too little oxygen

IRON & FOODS
 Heme iron:
 Found in animal products
 Red meats, liver, poultry and eggs
 Non-heme iron:
 Found in plant products
 Beans, nuts, seeds, dried fruits, fortified breads and cereals
IRON SUPPLEMENTS
Check with your doctor first.

High risk groups:
◦ Strict vegetarians
◦ Those who do not eat a balanced diet
◦ Those who are over 60
◦ Smokers and those who regularly drink alcohol
◦ Chronic dieters
◦ Those who suffer from food allergies, intolerances

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VITAMINS

 Two types of vitamins

RDA: 900 micrograms for males; 700 micrograms for females

Too little of vitamin A:

May cause night blindness

 May lead to osteomalacia and/or osteoporosis

 Important for blood clotting

 Helps to convert carbohydrates to energy

 Also involved with energy production

 Involved in chemical reactions of proteins and amino acids

 Key role in red blood cell formation and cell division

Help with metabolism and formation of some hormones

Important to bone health, blood vessel health, cell structure and

 What does sodium do for you?

 Too much sodium

 It is recommended to stay in a range of 1,500 to 2,400 mg / day.

 Eat more fresh foods

 The most abundant mineral in your body

 How much do you need?

Yogurt, plain (low-fat) 1 cup - 415 mg

Broccoli, cooked ½ cup – 68 mg

Salmon, canned 3 oz – 165 mg

Fortified orange juice 8 oz – 300 mg

 Too little iron = too little oxygen

Check with your doctor first.

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