Vitamins and Minerals
Essential Nutrients
Perform hundreds of roles
Healthy diet is best way to obtain these nutrients
Fine line between getting enough and having too much
Micronutrients – Your body only needs tiny amounts
Vitamins vs. Minerals
Vitamins – Organic, can be broken down by heat, air, or acid
Minerals – Inorganic, they retain their chemical structure
Why does this matter?Minerals can easily find their way into your
body through food, vitamins often are destroyed through cooking
Water-Soluble VitaminsAbsorbed directly into the bloodstreamthrough digestion or as supplements dissolveKidneys regulate levelsExcess is excreted through urine
Names of Water-Soluble Vitamins
B-ComplexB1 – ThiamineB2 – RiboflavinB3 – NiacinB4 – (None)B5 – Pantothenic AcidB6 – Pyridoxine
B7 – BiotinB8 - (None)B9 – Folic AcidB10 – (None)B11 – (None)B12 – Cobalamin
Vitamin C – Ascorbic Acid
Water-Soluble VitaminsWhat They Do:Releases energy in food – B Complex Vitamins
Produce energy – Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin
Build protein and cells – B6, B12, Folate
Make collagen – Vitamin C
Deficiency of Vitamin B1 (Thiamine)Beri-Beri – Weight loss, body weakness and pain Inflammation of the nerves and heart failure
Sources:Fortified breads and cereals, fish, lean meats and milk
Deficiency of Vitamin B3 (Niacin)PellagraDiarrhea, Dermatitis, Dementia, Death
Sources:Red meat and whole grains
Deficiency of Vitamin CScurvy
Sources:Citrus fruits, strawberries, potatoes, broccoli
Fat-Soluble VitaminsTravel through the body by proteinsA, D, E, KExcesses are stored in liver and fat tissuesLiver releases excesses as needed
Fat-Soluble VitaminsWhat They Do:
Build Bones – Vitamin A, D, KProtect Vision – Vitamin APromotes Absorption of Calcium – Vitamin DProtect the Body – Vitamin E (Tocopherol)Blood Clotting – Vitamin K
***Stored in your body for long periods of time; an excess amount of these vitamins can be toxic.
Deficiency of Vitamin ABlindness
Deficiency of Vitamin DRickets – a weakening and softening of the
bones
Vitamin E (Tocopherol)Antioxidant- protects body from free radicalsMaintains strong immune systemKnown as the “Love Vitamin”
*Deficiencies are Very Rare
Too much Vitamin E:Bleeding in the BrainRisk of Birth Defects
Vitamin K
Minerals
MajorCalciumChlorideMagnesiumPhosphorousPotassiumSodiumSulfur
TraceChromiumCopperFluorideIodineIronManganeseSeleniumZinc
Major MineralsWhat They Do:Maintain the proper balance of water in the
body – Sodium, Chloride, Potassium
Important for healthy bones – Calcium, Phosphorous, Magnesium
Stabilize protein structures (Hair, Skin, Nails) – Sulfur
***Needed in larger amounts and stored in the body
Trace MineralsWhat They Do:Blood formation and function – IronStrengthens bones/prevents tooth decay –
FluorideBody growth and maturation – ZincBone and cartilage development, - CopperProtects against cancer – SeleniumFormation of thyroid hormones – IodineMaintains blood sugar levels – ChromiumHeals wounds – Manganese
***Needed in very small amounts
Resources http://www.helpguide.org/harvard/vitamins_and_minerals.htm http://maxpotentialsports.com/2013/09/14/3-vitamins-minerals/ http://www.medimanage.com/my-worries/articles/all-about-kidney-s
tones.aspx http://www.genalivings.com/the-first-stabilizer-of-health-get-nutritio
nally-sound-the-six-major-nutrients-4-5-vitamins-and-minerals/ http://www.theresearchpedia.com/health/health-benefits-of-foods/vi
tamin-a-deficiency-excess-and-vitamin-a-supplements http://www.thachers.org/rickets_photos.htm http://indulgy.com/post/4Zv0AswhZ1/natural-sources-of-vitamin-e-h
ealth-benefits-o http://www.yorkvision.co.uk/news/shiver-me-timbers-scurvy-on-cam
pus http://listverse.com/2012/03/16/top-10-vitamin-deficiencies/ http://healthyeating.sfgate.com/importance-trace-elements-human-
body-4684.html
