Chapter 3 The Micronutrients of Balanced Meals: Vitamins, Minerals, and Phytochemicals.

Chapter 3Chapter 3

The Micronutrients of Balanced The Micronutrients of Balanced Meals: Vitamins, Minerals, and Meals: Vitamins, Minerals, and

PhytochemicalsPhytochemicals

2Elsevier items and derived items © 2010, 2007 by Saunders, an imprint of Elsevier Inc.

IntroductionIntroduction

Vitamins, minerals, and phytochemicals, Vitamins, minerals, and phytochemicals, as found in foods, are necessary to help as found in foods, are necessary to help the body function in a variety of ways.the body function in a variety of ways.

Supplements have been available since Supplements have been available since the early 20th century, but much remains the early 20th century, but much remains to be known about when supplements are to be known about when supplements are helpful and harmful.helpful and harmful.

A well-balanced diet can provide all A well-balanced diet can provide all needed nutrients, although supplements, needed nutrients, although supplements, used wisely, can serve a vital role. used wisely, can serve a vital role.


Plants Produce Vitamins Plants Produce Vitamins Through Their Genetic MakeupThrough Their Genetic Makeup

Vitamins are organic and can be broken Vitamins are organic and can be broken downdown

Vitamins are grouped based on their ability Vitamins are grouped based on their ability to dissolve in fat or waterto dissolve in fat or water Fat-soluble vitaminsFat-soluble vitamins——A, D, E, K (stored in the A, D, E, K (stored in the

body; require dietary fat intake for absorption)body; require dietary fat intake for absorption) Water-soluble vitaminsWater-soluble vitamins——Bs, C (not stored in Bs, C (not stored in

the body; needed on a daily basis)the body; needed on a daily basis)


Medical Causes of Vitamin Medical Causes of Vitamin DeficiencyDeficiency

Fat-soluble vitamins (A, D, E, K)Fat-soluble vitamins (A, D, E, K) Fat-malabsorption due to:Fat-malabsorption due to:

• Cystic fibrosisCystic fibrosis• Surgical removal of the ileum (lowest portion of the small Surgical removal of the ileum (lowest portion of the small

intestine)intestine)• Medications/fat substitutes (Olestra) that inhibit absorption Medications/fat substitutes (Olestra) that inhibit absorption

of fatof fat Water-soluble vitamins (B vitamins, vitamin C)Water-soluble vitamins (B vitamins, vitamin C)

Medications such as proton pump inhibitors and Medications such as proton pump inhibitors and anti-epileptic medicationsanti-epileptic medications

Excess urination due to diuretic treatment or excess Excess urination due to diuretic treatment or excess fluid intakefluid intake


Vitamin A and Beta CaroteneVitamin A and Beta Carotene

Two types of vitamin A: Two types of vitamin A: PrecursorPrecursor——carotene (deep orange color as found in carotene (deep orange color as found in

carrots, sweet potatoes, cantaloupe; also found in dark carrots, sweet potatoes, cantaloupe; also found in dark green, leafy vegetables); the liver uses the precursor form green, leafy vegetables); the liver uses the precursor form to make vitamin Ato make vitamin A Oranges are the exception to the color ruleOranges are the exception to the color rule Because the precursor form allows production of vitamin A, it is Because the precursor form allows production of vitamin A, it is

simply referred to as vitamin Asimply referred to as vitamin A PreformedPreformed——retinol/retinol palmitate (liver, supplements); retinol/retinol palmitate (liver, supplements);

also found in water-soluble forms (the most toxic and form also found in water-soluble forms (the most toxic and form typically used in food fortification)typically used in food fortification)

CaroteneCarotene——harmless but can turn skin to orange color; harmless but can turn skin to orange color; avoidance of carotene allows return to normal coloravoidance of carotene allows return to normal color


Functions of Vitamin AFunctions of Vitamin A

Vitamin A is needed for:Vitamin A is needed for: Retinal health and night vision Retinal health and night vision Promoting good immunityPromoting good immunity Maintaining skin health (epithelial tissue)Maintaining skin health (epithelial tissue) Promoting bone growthPromoting bone growth ReproductionReproduction Preventing a form of iron deficiency Preventing a form of iron deficiency

(Kelleher and Lonnerdal, 2005)(Kelleher and Lonnerdal, 2005)


Vitamin D:Vitamin D:“Sunshine Vitamin” “Sunshine Vitamin”

Dietary intake is either from fortified foods (milk) or as Dietary intake is either from fortified foods (milk) or as naturally found in fish liver (cod liver oil or whole fish [with naturally found in fish liver (cod liver oil or whole fish [with liver])liver]) Cod liver oil advised by doctors to prevent rickets in Cod liver oil advised by doctors to prevent rickets in

children in the early 20th century children in the early 20th century Sun allows conversion in the skin of cholesterol into vitamin DSun allows conversion in the skin of cholesterol into vitamin D

Melanin interferes with sun’s ability to produce vitamin DMelanin interferes with sun’s ability to produce vitamin D Compromise message of sun exposure to prevent skin cancer Compromise message of sun exposure to prevent skin cancer

while meeting vitamin D needs while meeting vitamin D needs 20 minutes of sun exposure without sunscreen lotion20 minutes of sun exposure without sunscreen lotion

Latitudes north of Philadelphia: the sun is too weak to make Latitudes north of Philadelphia: the sun is too weak to make vitamin D in the skin from September through Marchvitamin D in the skin from September through March Increased intakes of at least 800 IU advised in Northern Increased intakes of at least 800 IU advised in Northern

climatesclimates; may be as many as 2000 IU needed; may be as many as 2000 IU needed


Functions of Vitamin DFunctions of Vitamin D

Allows calcium absorption for strong bones Allows calcium absorption for strong bones and teeth and allows the body’s use of calciumand teeth and allows the body’s use of calcium

Needed for a strong and healthy immune Needed for a strong and healthy immune systemsystem Helps prevent autoimmune diseases (type 1 Helps prevent autoimmune diseases (type 1

diabetes, multiple sclerosis [MS]—Olympic skiers diabetes, multiple sclerosis [MS]—Olympic skiers have the highest rate of MS)have the highest rate of MS)

May help prevent “winter blues,” or seasonal May help prevent “winter blues,” or seasonal affective disorder (SAD)affective disorder (SAD)

Helps regulate blood pressure and acts as a Helps regulate blood pressure and acts as a tumor suppressant to help prevent cancertumor suppressant to help prevent cancer


Vitamin D DeficiencyVitamin D Deficiency

Can cause bone loss, rickets, and secondary Can cause bone loss, rickets, and secondary hyperparathyroidismhyperparathyroidism Breastfed infants are advised to take vitamin D supplements to Breastfed infants are advised to take vitamin D supplements to

help prevent ricketshelp prevent rickets Screening of vitamin D status advised for high-risk groups, Screening of vitamin D status advised for high-risk groups,

including those treated for epilepsy including those treated for epilepsy (Nettekoven et al., 2008)(Nettekoven et al., 2008)

Other associations with deficiency:Other associations with deficiency: Impaired neuromuscular function with muscle painImpaired neuromuscular function with muscle pain Tuberculosis and/or impaired immunityTuberculosis and/or impaired immunity Rheumatoid arthritisRheumatoid arthritis Multiple sclerosis (MS)Multiple sclerosis (MS) Inflammatory bowel diseaseInflammatory bowel disease HypertensionHypertension DiabetesDiabetes


Vitamin E: Tocopherol Vitamin E: Tocopherol

Originally discovered as necessary for rat Originally discovered as necessary for rat reproductionreproduction Appears necessary for fetal growthAppears necessary for fetal growth

An antioxidant vitamin—helps prevent An antioxidant vitamin—helps prevent cellular damage caused by oxidationcellular damage caused by oxidation

Helps regulate cell signaling and gene Helps regulate cell signaling and gene expressionexpression

SourcesSources——nuts and peanut butter, nuts and peanut butter, vegetable oils, wheat germvegetable oils, wheat germ


FYIFYI

Vitamin E during pregnancy may reduce Vitamin E during pregnancy may reduce risk of childhood asthma risk of childhood asthma (Seaton, 2008)(Seaton, 2008)

Vitamin E inadequacy during pregnancy Vitamin E inadequacy during pregnancy may be linked with low birth-weight and may be linked with low birth-weight and smaller head circumference smaller head circumference (Masters et al., 2007)(Masters et al., 2007)

Excess or deficiency of vitamin E appears Excess or deficiency of vitamin E appears linked to inflammation linked to inflammation (Wagner et al., 2008; Gianello et al., (Wagner et al., 2008; Gianello et al.,

2007)2007)


Vitamin K: PhylloquinoneVitamin K: Phylloquinone

Allows for clotting of bloodAllows for clotting of blood Involved in vascular function and bone metabolismInvolved in vascular function and bone metabolism

Evidence it supports bone growthEvidence it supports bone growth Found in green leafy vegetables, green tea, cauliflower, Found in green leafy vegetables, green tea, cauliflower,

butter, soybean oil, legumesbutter, soybean oil, legumes Intestinal bacteria produce vitamin KIntestinal bacteria produce vitamin K Only concern is usually related to Coumadin (an anticlotting Only concern is usually related to Coumadin (an anticlotting

medication), which necessitates stable intake of vitamin K; medication), which necessitates stable intake of vitamin K; antibiotics used to treat gram-negative bacteria can cause antibiotics used to treat gram-negative bacteria can cause vitamin K deficiency, with potential for increased effect of vitamin K deficiency, with potential for increased effect of Coumadin Coumadin


Deficiency Concerns of Vitamin KDeficiency Concerns of Vitamin K

Newborn infants generally require injection at birth Newborn infants generally require injection at birth because of lack of intestinal bacteriabecause of lack of intestinal bacteria Intracranial hemorrhage (ICH) at 1 to 2 months of age; Intracranial hemorrhage (ICH) at 1 to 2 months of age;

signs and symptoms: vomiting, absence of pupil signs and symptoms: vomiting, absence of pupil reaction, fontanel bulging, convulsions, irritability with reaction, fontanel bulging, convulsions, irritability with comacoma

Vitamin K supplement needed for infants with Vitamin K supplement needed for infants with antibiotic treatment, diarrhea, liver problems, or antibiotic treatment, diarrhea, liver problems, or breastfeedingbreastfeeding

With long-term use of antibiotics for gram-With long-term use of antibiotics for gram-negative bacteria for children and adults, negative bacteria for children and adults, supplementation is advisedsupplementation is advised


Water-Soluble Vitamins Water-Soluble Vitamins

Water-soluble vitaminsWater-soluble vitamins B vitamins B vitamins

BB11: thiamin: thiamin BB88: biotin* : biotin*

BB22: riboflavin: riboflavin BB99: folate*: folate*

BB33: niacin: niacin BB1212: cobalamin : cobalamin

BB55: pantothenic acid* : pantothenic acid* cholinecholine

BB66: pyridoxine and related substances: pyridoxine and related substances

*not generally referred to numerically*not generally referred to numerically Vitamin C (ascorbic acid)Vitamin C (ascorbic acid)


B VitaminsB Vitamins

Easily destroyed with cookingEasily destroyed with cooking Serve as Serve as cofactorscofactors to allow cellular to allow cellular

metabolism; needed for energy production metabolism; needed for energy production in the mitochondria in the mitochondria

Most B vitamins found in whole grains and Most B vitamins found in whole grains and legumes legumes BB22 found mainly in milk, eggs, peanuts, organ found mainly in milk, eggs, peanuts, organ

meatsmeats BB33 requirement met, in part, by production from requirement met, in part, by production from

the amino acid tryptophanthe amino acid tryptophan BB1212 found in animal products only found in animal products only


HyperhomocysteinemiaHyperhomocysteinemia

A condition related to deficiency of B vitaminsA condition related to deficiency of B vitamins Linked with neurodegenerative diseases and Linked with neurodegenerative diseases and

dementia dementia (Hermann et al., 2007)(Hermann et al., 2007)

An increased intake of the B vitamins An increased intake of the B vitamins (especially folate, B(especially folate, B66, and B, and B1212) may improve ) may improve

brain functionbrain function Other conditions that may benefit with Other conditions that may benefit with

increased intake of B vitamins includeincreased intake of B vitamins include Parkinson’s disease with L-dopa medicationParkinson’s disease with L-dopa medication Multiple sclerosisMultiple sclerosis Epilepsy and Acid-Reflux due to medicationsEpilepsy and Acid-Reflux due to medications


Folate: Names for “Foliage”Folate: Names for “Foliage”

May be referred to as vitamin BMay be referred to as vitamin B99

Named for a chief source of folate: foliage or dark-green, Named for a chief source of folate: foliage or dark-green, leafy vegetablesleafy vegetables

Active form: folic acid, formed with vitamin CActive form: folic acid, formed with vitamin C Aids in metabolism of DNA, promotes chromosomal health, Aids in metabolism of DNA, promotes chromosomal health,

red blood cell formationred blood cell formation Helps prevent spina bifida if consumed in first few days after Helps prevent spina bifida if consumed in first few days after

conceptionconception Women of childbearing years advised to consume 400 mcWomen of childbearing years advised to consume 400 mcg g

folate dailyfolate daily Processed white-grain products are fortified with folate to Processed white-grain products are fortified with folate to

lower the risk of infants born with spina bifida (a form of lower the risk of infants born with spina bifida (a form of neural tube defect)neural tube defect)


Vitamin BVitamin B1212: Cobalamin: Cobalamin

Important in DNA synthesis and may affect bone Important in DNA synthesis and may affect bone formation (Tucker et al., 2005)formation (Tucker et al., 2005)

Found in animal-based foods only; contains the mineral Found in animal-based foods only; contains the mineral cobalt (hence the name cobalamin)cobalt (hence the name cobalamin)

Deficiency causes irreversible nerve damage, Deficiency causes irreversible nerve damage, megaloblastic anemiamegaloblastic anemia

Vitamin BVitamin B1212 supplementation may not be adequate; supplementation may not be adequate; intramuscular Bintramuscular B1212 injections commonly provided for the injections commonly provided for the elder population or persons with malabsorption (e.g., elder population or persons with malabsorption (e.g., after gastric bypass surgery)after gastric bypass surgery)


Vitamin C (Ascorbic Acid): Water-Vitamin C (Ascorbic Acid): Water-Soluble Derivative of GlucoseSoluble Derivative of Glucose

First vitamin identified from experience of “limeys” (British First vitamin identified from experience of “limeys” (British sailors)sailors)——scurvy avoided by eating lemons (then called scurvy avoided by eating lemons (then called limeslimes)) Scurvy = severe deficiency; mild deficiency related to bleeding Scurvy = severe deficiency; mild deficiency related to bleeding

gums and/or loose teeth, easy bruising, pedal edema, gums and/or loose teeth, easy bruising, pedal edema, arthralgiasarthralgias (joint pain), and joint swelling (joint pain), and joint swelling

Acts as “glue” to hold body cells togetherActs as “glue” to hold body cells together Promotes immunity and wound healingPromotes immunity and wound healing Promotes bone growth, collagen, and growth of all body Promotes bone growth, collagen, and growth of all body

tissuestissues Serves as an antioxidant to reduce levels of free radicals Serves as an antioxidant to reduce levels of free radicals

(reactive oxygen species) for reduced risk of cellular (reactive oxygen species) for reduced risk of cellular damagedamage

Found in fruits and vegetables only (e.g., leafy greens, Found in fruits and vegetables only (e.g., leafy greens, citrus, melons, potato, green peppers, berries, tomatoes)citrus, melons, potato, green peppers, berries, tomatoes)


General Functions of MineralsGeneral Functions of Minerals

Serve as building materials and found in Serve as building materials and found in all body constituentsall body constituents Bone and teeth (calcium, phosphorus)Bone and teeth (calcium, phosphorus) Hair, nails, and skin (sulfur)Hair, nails, and skin (sulfur) Blood (iron in hemoglobin)Blood (iron in hemoglobin)

Serve as regulators of body metabolismServe as regulators of body metabolism Muscle contraction and relaxation (calcium, Muscle contraction and relaxation (calcium,

potassium)potassium) Blood clotting (calcium)Blood clotting (calcium) Coenzymes (zinc, magnesium, potassium)Coenzymes (zinc, magnesium, potassium)


CalciumCalcium

Chief mineral in bones and teethChief mineral in bones and teeth Allows for muscle contraction and function of Allows for muscle contraction and function of

nervous system and blood coagulationnervous system and blood coagulation Found in high amounts in milk, soybeans, bones Found in high amounts in milk, soybeans, bones

(i.e., bones of salmon/anchovies), some leafy (i.e., bones of salmon/anchovies), some leafy greens: collards, seaweed, hard watergreens: collards, seaweed, hard water

Chief age for bone mineralization Chief age for bone mineralization <<35 years 35 years Osteoporosis risk factorsOsteoporosis risk factors——low calcium and/or low calcium and/or

vitamin D intake, Caucasian or Asian heritage, vitamin D intake, Caucasian or Asian heritage, low body weight, rheumatoid arthritis, steroids, low body weight, rheumatoid arthritis, steroids, smokers, alcohol abusers and alcoholicssmokers, alcohol abusers and alcoholics


Magnesium: Part of the Magnesium: Part of the Chlorophyll MoleculeChlorophyll Molecule

Involved in strong bone formationInvolved in strong bone formation Critical to 300 metabolic enzymesCritical to 300 metabolic enzymes Regulates heartbeat, helps transport potassium Regulates heartbeat, helps transport potassium

and calcium, helps with muscle contractions, and calcium, helps with muscle contractions, lowers inflammation lowers inflammation

Involved in energy metabolismInvolved in energy metabolism Can serve as a calcium channel blocker (used to Can serve as a calcium channel blocker (used to

control hypertension and migraines)control hypertension and migraines) Bound with chlorophyll (green leafy vegetables) Bound with chlorophyll (green leafy vegetables)

and also found in milk, legumes, fish, eggsand also found in milk, legumes, fish, eggs Can be lost with diuretics and excess urination (as Can be lost with diuretics and excess urination (as

found with uncontrolled diabetes)found with uncontrolled diabetes)


PhosphorusPhosphorus

Helps enzymes act in energy metabolismHelps enzymes act in energy metabolism Only second to calcium in body contentOnly second to calcium in body content Primarily found in bonesPrimarily found in bones A ratio of 1.5 calcium to 1.0 phosphorus A ratio of 1.5 calcium to 1.0 phosphorus

intake advised in early infancy to prevent intake advised in early infancy to prevent tetanytetany

Widely found in foods; added to Widely found in foods; added to carbonated beveragescarbonated beverages


PotassiumPotassium

Promotes regular heartbeat; altered levels Promotes regular heartbeat; altered levels contribute to irregular heart beatcontribute to irregular heart beat

A key “electrolyte” (related to electric flow)A key “electrolyte” (related to electric flow) Critical for intracellular enzyme functioningCritical for intracellular enzyme functioning Found in all foods; easy to obtain; very Found in all foods; easy to obtain; very

high amounts in green leafy vegetables, high amounts in green leafy vegetables, whole grains, milk, citrus fruits, bananas, whole grains, milk, citrus fruits, bananas, potatoes, tomatoespotatoes, tomatoes

Excess avoided with kidney disease or use Excess avoided with kidney disease or use of ACE inhibitor Rx (avoid potassium of ACE inhibitor Rx (avoid potassium chloride [KCl] in salt substitutes)chloride [KCl] in salt substitutes)


High Potassium Foods >500 mgHigh Potassium Foods >500 mg

1 banana1 banana 1 cup tomato or orange juice1 cup tomato or orange juice 12 oz milk12 oz milk 1½ cups leafy green vegetables1½ cups leafy green vegetables 1½ cups melon1½ cups melon 1 cup beets1 cup beets 1 medium potato1 medium potato


SodiumSodium

Serves as an essential electrolyteServes as an essential electrolyte Found in salt as sodium chloride (NaFound in salt as sodium chloride (Na++ClCl--), minor ), minor

amounts found in leafy green vegetables, milk, eggs, amounts found in leafy green vegetables, milk, eggs, meat; very low amounts in fruits and unprocessed meat; very low amounts in fruits and unprocessed grainsgrains

1 teaspoon salt contains 2400 mg Na1 teaspoon salt contains 2400 mg Na++

The Upper Limit (UL) of safety set at 2300 mgThe Upper Limit (UL) of safety set at 2300 mg The DASH diet (Dietary Approaches to Stop The DASH diet (Dietary Approaches to Stop

Hypertension) advocates restriction of 1500 mgHypertension) advocates restriction of 1500 mg ““No added salt” diet defined as less than 4000 mg No added salt” diet defined as less than 4000 mg

NaNa++


ChlorideChloride

Found in extracellular fluids and serves as Found in extracellular fluids and serves as an electrolytean electrolyte

Found in gastric juice as part of Found in gastric juice as part of hydrochloric acidhydrochloric acid

Deficiency found in conjunction with Deficiency found in conjunction with sodium depletionsodium depletion

Excess levels due to dehydrationExcess levels due to dehydration


FluorineFluorine

Found in fluoride tablets and fluoridated Found in fluoride tablets and fluoridated water as used to promote strong teeth water as used to promote strong teeth formation in childrenformation in children

Also found in fish, tea, and gelatinAlso found in fish, tea, and gelatin Can be toxic and lead to mottling of teethCan be toxic and lead to mottling of teeth


IodineIodine

Found in thyroid hormones and involved in Found in thyroid hormones and involved in general metabolismgeneral metabolism

Has an antioxidant functionHas an antioxidant function Sea fish and seaweed naturally high in iodine; Sea fish and seaweed naturally high in iodine;

iodized salt is an important alternative sourceiodized salt is an important alternative source Deficiency states: hypothyroidism, Deficiency states: hypothyroidism, goiter goiter (see (see

slide)slide)——linked with reduced IQ, and linked with reduced IQ, and cretinismcretinism, a , a form of mental retardation, of infants born to form of mental retardation, of infants born to women with iodine deficiency (now rare because women with iodine deficiency (now rare because of iodized salt use) of iodized salt use)

Excess intake leads to hyperthyroidismExcess intake leads to hyperthyroidism


Goiter: Caused By Iodine DeficiencyGoiter: Caused By Iodine Deficiency

Goiter. (From Swartz MH: Textbook of physical diagnosis: history and examination, ed 5, Philadelphia, 2006, Saunders.)


IronIron

Carries oxygen in red blood cellsCarries oxygen in red blood cells Prevents iron-deficiency anemiaPrevents iron-deficiency anemia HemeHeme——animal sources: especially liver, animal sources: especially liver,

red meat; heme form readily absorbedred meat; heme form readily absorbed NonhemeNonheme——plant; need vitamin C source plant; need vitamin C source

to convert to heme form for enhanced to convert to heme form for enhanced absorptionabsorption

Iron frying pans are a source of iron, with Iron frying pans are a source of iron, with long duration of cooking and acidic foods long duration of cooking and acidic foods leading to highest iron absorptionleading to highest iron absorption


Iron Supplementation Iron Supplementation or Fortified Foodsor Fortified Foods

Advised for those with iron-deficiency anemia as Advised for those with iron-deficiency anemia as determined with iron studies:determined with iron studies: Percent iron saturationPercent iron saturation TIBC (total iron-binding capacity)TIBC (total iron-binding capacity) Transferrin levels (a protein that transports iron)Transferrin levels (a protein that transports iron) Ferritin (storage form of iron)Ferritin (storage form of iron)

With high-risk populations: pregnancy, growing With high-risk populations: pregnancy, growing children, women with menstrual cyclechildren, women with menstrual cycle——related related imbalances, malabsorptive conditionsimbalances, malabsorptive conditions

Excess can cause hemochromatosis and lead to Excess can cause hemochromatosis and lead to diabetes, liver, and heart damage; dx: transferrin diabetes, liver, and heart damage; dx: transferrin index >1.0 index >1.0 (serum iron/transferrin)(serum iron/transferrin)


SeleniumSelenium

An antioxidant mineral; helps prevent skin damage An antioxidant mineral; helps prevent skin damage from sun exposurefrom sun exposure

Found in high amounts in Brazil nutsFound in high amounts in Brazil nuts Deficiency related to cardiomyopathy (a form of heart Deficiency related to cardiomyopathy (a form of heart

disease), loss of muscle strengthdisease), loss of muscle strength (Beck et al., 2007), (Beck et al., 2007), and and

found with a form of anemiafound with a form of anemia (Semba et al., 2007) (Semba et al., 2007)

Toxicity found with hair loss, defects of fingernails Toxicity found with hair loss, defects of fingernails and toenails, anorexia, dermatitis, depression, organ and toenails, anorexia, dermatitis, depression, organ damage, and central nervous system problems, damage, and central nervous system problems, including ataxia and respiratory disturbancesincluding ataxia and respiratory disturbances(Kaprara and Krassas, 2006)(Kaprara and Krassas, 2006)


ZincZinc

Critical for protein synthesis and cell division and Critical for protein synthesis and cell division and function; part of 300 proteins; promotes stable function; part of 300 proteins; promotes stable DNADNA

Needed for bone growth, wound healing, Needed for bone growth, wound healing, immunity, sexual development, smell acuity, taste immunity, sexual development, smell acuity, taste perception, promotes normal vitamin A levelsperception, promotes normal vitamin A levels

Part of 50 metabolic enzymesPart of 50 metabolic enzymes Found in whole grains (germ), oysters, crabmeat, Found in whole grains (germ), oysters, crabmeat,

organ meats, brewer’s yeastorgan meats, brewer’s yeast As a trace mineral, toxicity is possible; can lead to As a trace mineral, toxicity is possible; can lead to

severe anemia due to low serum copper levelssevere anemia due to low serum copper levels


Phytochemicals: “Chemicals of Life”Phytochemicals: “Chemicals of Life”

Vitamin-like substances recognized since Vitamin-like substances recognized since the 1990sthe 1990s

Includes lutein (found in green leafy Includes lutein (found in green leafy vegetables)vegetables)

Lutein: essential to prevent macular Lutein: essential to prevent macular degenerationdegeneration

Includes lycopene (found in tomatoes)Includes lycopene (found in tomatoes) Lycopene controls prostate tumorsLycopene controls prostate tumors

Estimated 100 phytochemicals yet to be Estimated 100 phytochemicals yet to be identifiedidentified


Food Preparation Strategies to Food Preparation Strategies to Preserve Vitamin and Mineral Preserve Vitamin and Mineral

ContentContent

Store fresh produce to avoid wilting and/or drying outStore fresh produce to avoid wilting and/or drying out Cook foods in whole pieces, as possible, to decrease Cook foods in whole pieces, as possible, to decrease

surface area for leaching of minerals into cooking surface area for leaching of minerals into cooking waterwater

Steam or microwave to reduce leaching of mineralsSteam or microwave to reduce leaching of minerals Cover open containers of juice to preserve vitamin CCover open containers of juice to preserve vitamin C Avoid excessive stirring while cooking to minimize Avoid excessive stirring while cooking to minimize

exposure of vitamin C to airexposure of vitamin C to air Keep milk out of light to preserve vitamin BKeep milk out of light to preserve vitamin B22 content content


Fortification Versus EnrichmentFortification Versus Enrichment

FortifyFortify——make stronger (e.g., iron-fortified make stronger (e.g., iron-fortified cereal)cereal)

EnrichEnrich——replace after removal by replace after removal by processing (e.g., enriched white bread with processing (e.g., enriched white bread with vitamins Bvitamins B11, B, B22, B, B33))

Chapter 3 The Micronutrients of Balanced Meals: Vitamins, Minerals, and Phytochemicals.

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Transcript of Chapter 3 The Micronutrients of Balanced Meals: Vitamins, Minerals, and Phytochemicals.