Vitamins and Minerals

Chapter 18

Vitamins

• Keeps your body tissues healthy• Helps carbohydrates, fats & proteins do

their work.• Has antioxidant properties– Antioxidants protect body cells from harmful

chemicals, certain foods and tobacco smoke.

Water Soluble Vitamins

• Dissolve in water.• Pass easily through the blood stream• Not stored by the body• Include Vitamin C & the eight

B vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), B6, B12, Folacin (folic acid) Panatothenic acid, and Biotin

Vitamin Function Food Source DeficiencyC Promotes healthy gums &

tissues

Helps wounds heal

Helps the body fight infection

Citrus fruits, strawberries, broccoli, green peppers, tomatoes, leafy green vegetables

Anemia, infections, sore gums (scurvy), muscle pain, joint pain

Thiamine B1

Helps promote normal appetite & digestion

Helps release energy

Promotes healthy nervous system

Pork & other meats, poultry, fish, eggs, enriched & whole grain breads & cereals

Heart damage, weakness, confusion, paralysis

Riboflavin

B2

Helps cells use oxygen

Helps keep skin, tongue, & lips normal

Milk, cheese, fish, poultry, eggs, dark green leafy vegetables

Eyes sensitive to sun, skin rash, cracks at the corner of the mouth

Niacin

B3

Helps keep the nervous system healthy

Helps cells use other nutrients

Helps keep skin, mouth, tongue, & digestive tract healthy

Meat, fish, poultry, milk, enriched & whole grain breads & cereals, peanuts, peanut butter, dried beans

Weakness (beriberi), dizzy, loss of appetite, confusion, diarrhea, rash

Folate

(folic acid)

Helps produce normal blood cells

Helps convert food into energy

Broccoli, leafy green vegetables, yogurt, strawberries, bananas, oranges, fortified & whole grain breads

Anemia, diarrhea, constipation, infections, confusion, weakness

Pellagra

Fat Soluble Vitamins

• Absorbed and transported by fat.

• Stored by the body.

• Include vitamins A, D, E, and K

Vitamin Function Food Source Deficiency

A Helps keep skin clear & smooth

Helps prevent night blindness

Helps promote growth

Egg yolk, dark green & yellow fruits & vege., butter, whole & fortified milk

Poor teeth & bone growth, night blindness, diarrhea

D Helps build strong bones & teeth in children

Helps maintain bones in adults

Fortified milk, butter & margarine, liver, tuna, egg yolk, the sun

Misshapen bones in children (rickets), softening of bones in adults & bone fracture

E Acts as an antioxidant that protects membranes of cells exposed to high concentrations of oxygen

Liver, eggs, leafy green vegetables, whole grain cereals, salad oils, shortenings

Anemia and weakness

K Helps blood clot Leafy green vegetables, cauliflower organ meats, egg yolk

Hemorrhaging (hemophilia), & general bleeding problems

Minerals

Mineral Function Food Source DeficiencyCalcium Helps build bones & teeth

Helps blood clot

Helps muscles & nerves work

Milk, cheese, leafy green vegetables, other dairy products

Stunts growth in children, bone loss in adults

Phosphorus Helps build strong bones & teeth

Helps regulate many internal bodily activities

Protein & calcium food sources

Weight loss, retarded growth, general weakness

Magnesium Helps cells use energy nutrients

Helps regulate body temp.

Helps muscles & nerves work

Improves acid-alkali balance in the body

Beans, dark green leafy vegetables, meat, nuts, whole grains

Weakness, growth failure in children, confusion

Minerals

Mineral Function Food Source DeficiencyChloride Helps control blood pH &

digest food in the stomachTable salt Muscle cramp, loss of

appetite, growth failure in children

Potassium Balances the flow of water in & out of cells, needed for the functioning of nerves & muscles (including the heart)

Bananas, citrus fruits, dark green leafy vegetables, meat, milk

Muscle weakness, fatigue, confusion

Sodium Works with potassium Processed foods, table salts

Muscle cramps, weakness, loss of appetite

Goiter

Goiter

Goiter

Goiter

Trace ElementsElement Function Food Source Deficiency

Iron Combines with protein to make hemoglobin

Helps cells use oxygen

Helps prevent anemia

Liver, lean meats, egg yolk, dried beans, leafy green vegetables, dried fruits, enriched & whole grain breads & cereals

Pale skin, fatigue, loss of appetite, tendency to feel cold, anemia

Iodine Responsible for your body’s use of energy

Saltwater fish, iodized salt

Goiter, weight gain, slowed mental & physical response.

In pregnancy the fetus’ development can be impaired, resulting in mental retardation or dwarfed physical features

Copper Helps make red blood cells

Keeps your bones, blood vessels, & nerves healthy

Helps your heart work properly

Whole grain products, seafood, organ meats, dry beans & peas, nuts & seeds

Uncommon, but can result in anemia

More Trace Elements

Element Function Food Source DeficiencyZinc Helps your body make

proteins

Heals wounds & form blood

Helps in growth & mainten-ance of all tissues

Affects the senses of taste & smell

Helps your body use Vita. A

Meat, liver, poultry, fish, dairy products, dry beans, peanuts, whole grain products, eggs

Hinder a child’s growth, loss of appetite, reduced resistance to infections, decreased sense of taste and smell

Fluoride Helps strengthen teeth & prevent cavities

Helps maintain bone health

In many communities, small amounts are added to the water to help improve dental health, toothpaste

No evidence that it is harmful, a very high fluoride intake can cause teeth to develop a spotty discoloration

Selenium Helps your heart work properly

Works as an antioxidant

Whole grain breads & cereal, vegetables, meat, organ meats, fish

Causes heart disease

Phytochemicals

• New research indicates the presence of disease fighting nutrients in plant foods

• Beta Carotene: may slow the progression of cancer - yellow & orange fruits & vegetables, dark green vegetables.

• Lutein: may protect against blindness - spinach, greens, tomatoes

Vegetables:

• The color of a vegetable is a clue to its nutrient value…

Red: Vitamin A, C, thiamine, & iron

Green: Vitamin A, B, C, iron, calcium

White: Vitamin B, C, iron, calcium

Yellow: Vitamin A, B, C, calcium

Cooking Vegetables

Is it important to cook vegetables correctly?

Yes, so that you don’t destroy vitamins & minerals,Make them colorful & add to the meal

What changes occur as vegetables are cooked?

Cellulose softens, not as crisp, starch absorbs water,The more soluble nutrients dissolveColor, flavor

Selecting Vegetables

• Look for crispness, color, firmness, soundness, absence of bruises & decay – bright color, not overripe.

• Vegetables can enhance a meal by adding color, variety, flavor, texture, shape & form

Selecting Fruit

• Look for firm to the touch, the right color, well-shaped, heavy for size, aromatic & in good condition

• Avoid too soft or hard, green or under ripe, damaged, bruised, decayed, mildewed or discolored

Remember Enzymatic Browning?Some fruits & vegetables turn brown after cutting because it is exposed to air.

To prevent browning, soak or cover in ascorbic acid,lemon or orange juice, cover tightly with cellophane

Nutrients supplied by fruits

• Vitamins A, B, and C

• Iron

• Calcium

• Fiber

• Carbohydrates