VITAMINS AND

MINERALS

WHAT ARE VITAMINS? Complex substances that regulate body

processes Coenzymes (partners) with enzymes in

reactions No calories, thus no energy

CATEGORIES

Fat-solubleDissolve in fat

Water-solubleDissolve in waterCarried in bloodstream,

A, D, E, K C and B-complex vitamins

A and D excess can be harmfulE and K usually not

Excess amounts may cause extra work on kidneys

VITAMIN A (AND CAROTENOIDS) Functions:

Normal visionProtects from

infectionsRegulates

immune systemAntioxidant

(carotenoids)

Food sources:LiverFish oilEggsFortified milk or

other foodsRed, yellow,

orange, and dark green veggies (carotenoids)

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

bonesMilkOrange juice

(fortified)Fortified cereals

VITAMIN E Functions:

Antioxidant, may lower risk for heart disease and stroke, some types of cancers

Protects fatty acids and vitamin A

Sources:Vegetable oilsFoods made from

oil (salad dressing, margarine)

NutsSeedsWheat germGreen, leafy

veggies

VITAMIN K Functions:

Helps blood clotHelps 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

THIAMIN (B1) Functions:

Helps produce energy from carbs

Sources:Whole-grain and

enriched grain products

PorkLiver

RIBOFLAVIN (B2) Functions:

Produce energyChanges

tryptophan (amino acid) into niacin

Sources:LiverYogurt and milkEnriched grainsEggsGreen, leafy

veggies

NIACIN Functions:

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

PYRIDOXINE (B6) Functions:

Helps body make non-essential amino acids

Helps turn tryptophan into niacin and serotonin

Help produce body chemicals (insulin, hemoglobin, etc)

Sources:ChickenFishPorkLiverWhole grainsNutsLegumes

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 juiceLegumesGreen, leafy

veggiesPeanutsAvacados

VITAMIN B12 (COBALAMIN) Functions:

Works with folate to make RBC’s

In many body chemicals and cells

Helps body use fatty acids/amino acids

Sources:Animal productsMeatFishPoultryEggsMilk, other dairy

BIOTIN Functions:

Produces energyHelps body use

proteins, carbs, and fats from foods

Sources:Wide variety of

foodsEggsLiverWheat germPeanutsCottage cheeseWhole grain bread

PANTOTHENIC ACID Helps produce

energy Helps the body

use proteins, fat, and carbs from food

Sources:Found in almost

all foodsMeat, poultry, fishWhole grain

cerealsLegumesMilkFruits, veggies

VITAMIN C Functions:

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 fruitsOther fruits,

veggies

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

WHAT ARE MINERALS? Regulate body processes Give structure to things in the body No calories (energy) Cannot be destroyed by heat

CATEGORIES OF MINERALS Major minerals

CalciumPhosphorusMagnesiumElectrolytes

(sodium, chloride, potassium)

Trace mineralsChromiumCopperFlouride Iodine IronManganeseSeleniumZinc

CALCIUM Bone building Muscle contraction Heart rate Nerve function Helps blood clot

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

MAGNESIUM Part of 300 enzymes (regulates body

functions) Maintains cells in nerves, muscles Component of bones Best sources are legumes, nuts, and

whole grains

ELECTROLYTES Chloride:

Fluid balanceDigestion of food, transmits nerve

impulses Potassium

Maintains blood pressureNerve impulses and muscle contraction

SodiumFluid balanceMuscles relax, transmit nerve impulsesRegulates blood pressure

ELECTROLYTES Sources:

Salt (sodium chloride)Fruits, veggies, milk, beans, fish, chicken,

nuts (potassium)

IRON Part of hemoglobin, carries oxygen Brain development Healthy immune system Sources:

Animals (heme) vs. plants (non-heme)Better absorbed from hemeConsume vitamin C with non-heme Fortified cereals, beans, eggs, etc.