VITAMINS

VITAMINS

Organic compounds

Regulate body processesNutrient metabolismEnergy production and releaseTissue maintenanceNormal digestionInfection resistance

VITAMIN CLASSIFICATION

13 known vitamins

Two categories:

Water-soluble and Fat-soluble

Water soluble: B vitamins and Vitamin C

Fat soluble: A,D,E, and K

FAT-SOLUBLE VITAMINS

Vitamins A, D, E, and K Body stores excess, but toxicity can occur

Absorbed through the intestinal walls with fats from foods.

VITAMIN A

Maintain healthy eye sight

Dairy products, egg yolks, liver, carrots, broccoli, apricots

Vitamin A deficiency is one of the major causes of blindness in the world. Underdeveloped countries.

Toxicity: very dangerous during pregnancy; birth defects

VITAMIN D

Direct exposure from sunlight causes body to make vitamin D. (as little as 15 mins. In the sun)

Regulate levels of calcium in the blood

Fish, fortified dairy products, eggs

Deficiency

Rickets: calcium not deposited in the bones & bones become soft and misshapen.

Osteomalacia: leg & spine bones soften and bend

RICKETS Vitamin D Deficiency

VITAMIN E

Antioxidant- a substance that reacts with oxygen to protect against free radicals. Free radicals can damage tissue.

Vegetable oils, whole grains, nuts

High temperatures destroy vitamin E

Deficiency: premature babies, given a vitamin E supplement at birth

VITAMIN K

Blood clotting- stops bleeding

Green leafy vegetables, liver

Deficiency: newborns and people on antibiotics

Toxicity: Rare symptom is jaundice (yellowing of the skin)

B VITAMINS

Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, B6, Folate, and B12

Work as coenzymes to help with the release of energy from carbs, fats, and proteins.

Found in many of the same foods: whole grains, green leafy vegetables, dairy products, nuts, meats, fish, eggs

BERIBERI Thiamin Deficiency

Symptoms: weakness, loss of appetite, & irritability. Edema and heart failure can occur.

Alcoholism increases risks because it diminishes body’s ability to absorb & use thiamin

PELLAGRA Niacin deficiency

4 D’s: Diarrhea, dermatitis, dementia, and death

VITAMIN C

Formation of collagen (connective tissue that holds cells together, helps wounds heal quickly)

Increases iron and calcium absorption

Immune system

Citrus fruits, broccoli, cabbage, red peppers

SCURVY

Vitamin C deficiency

Symptoms: Tiredness, Shortness of breath, wounds heal slowly, bleeding gums

VITAMIN DEFICIENCIES

2main causes

Insufficient amount of a vitamin in the diet

Poverty, lack of variety of foods

Failure of the body to absorbMedical condition

PREPARING FOODS TO PRESERVE VITAMINS

Water, heat, acids, and alkalis can destroy vitamins

Do not soak fruits and vegetables in water

Cut up fruits and vegetables just before you are ready to cook

Cook vegetables quickly with little to no water

Bake, roast, steam, stir-fry

MINERALS Nutrients needed in small amounts to perform various functions in the body

Macrominerals and Microminerals Help complete chemical reactions, aid in nerve function and muscle contraction, promote growth, body fluid balance

MACROMINERALS

Major mineralsCalciumPhosphorusMagnesiumSulfurSodiumPotassiumChlorine

MICROMINERALS Trace mineralsIronZincIodineFluorideSeleniumCopperChromiumManganeseMolybdenum

CALCIUM

BonesDairy products

Osteoporosis: bones become porous and fragile due to a loss of calcium

People who fail to eat a calcium-rich diet at a young age, are at risks of problems due to bone loss in old age.

Supplements for those who cannot consume dairy products

CALCIUM DEFICIENCY

IODINE DEFICIENCY

Affects thyroid

GOITER