Vitamins, Minerals, Antioxidants,

Phytonutrients,Functional Foods

Overview

What are vitamins?What are vitamins? Categories of vitaminsCategories of vitamins FunctionsFunctions Food sourcesFood sources DeficienciesDeficiencies What are minerals?What are minerals? Categories of mineralsCategories of minerals AntioxidantsAntioxidants

Overview (continued)

PhytonutrientsPhytonutrients Functional FoodsFunctional Foods Food LabelsFood Labels ActivityActivity

What are vitamins?

Complex substances that regulate Complex substances that regulate body processesbody processes

Coenzymes (partners) with Coenzymes (partners) with enzymes in reactionsenzymes in reactions

No calories, thus no energyNo calories, thus no energy

Categories

Fat-solubleFat-soluble

Dissolve in fatDissolve in fat

Can be storedCan be stored

Water-solubleWater-soluble

Dissolve in waterDissolve in water

Carried in Carried in bloodstream, not bloodstream, not storedstored

A, D, E, KA, D, E, K C and B-complex C and B-complex vitaminsvitamins

A and D excess can A and D excess can be harmfulbe harmful

E and K usually notE and K usually not

Excess amounts Excess amounts may cause extra may cause extra work on kidneyswork on kidneys

FAT-SOLUBLE VITAMINS

Vitamin A

Functions:Functions: Normal visionNormal vision Protects from Protects from

infectionsinfections Regulates Regulates

immune systemimmune system Antioxidant Antioxidant

(carotenoids)(carotenoids)

Food sources:Food sources: LiverLiver Fish oilFish oil EggsEggs Fortified milk or Fortified milk or

other foodsother foods Red, yellow, Red, yellow,

orange, and dark orange, and dark green veggies green veggies

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Vitamin A

Lots of double bonds, good anti-oxidant

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Vitamin A deficiency

Deficiency causes Deficiency causes ~500,000 cases of “night ~500,000 cases of “night blindness” worldwideblindness” worldwide

Genetically engineered Genetically engineered rice with high Vitamin A rice with high Vitamin A can prevent night can prevent night blindnessblindness

Vitamin D (the sunshine vitamin)

Functions:Functions: Promotes Promotes

absorption of absorption of calcium and calcium and phosphorusphosphorus

Helps deposit Helps deposit those in those in bones/teethbones/teeth

Regulates cell Regulates cell growthgrowth

Plays role in Plays role in immunityimmunity

Sources:Sources: Sunlight (10 – 15 Sunlight (10 – 15

mins 2x a week)mins 2x a week) Salmon with Salmon with

bonesbones MilkMilk Orange juice Orange juice

(fortified)(fortified) Fortified cerealsFortified cereals

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Vitamin D

It is the only fat soluble vitamin that we can It is the only fat soluble vitamin that we can make- in the presence of sunlight using make- in the presence of sunlight using cholesterolcholesterol

Elderly and shut ins are at risk- not enough Elderly and shut ins are at risk- not enough sunlightsunlight

We get vitamin D form fortified milk and We get vitamin D form fortified milk and cerealcereal

Toxicity is very dangerous Toxicity is very dangerous Occurs only from excess supplementationOccurs only from excess supplementation Can lead to calcium deposits in kidneys, Can lead to calcium deposits in kidneys,

heart and blood vesselsheart and blood vessels

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Vitamin D deficiency

Rickets can be caused by lack of sunlight, but also from insufficient

calcium. Vitamin D linked to calcium absorption.

Osteoporosis/osteomalacia

Vitamin E

Functions:Functions: Antioxidant, may Antioxidant, may

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

Protects fatty Protects fatty acids and vitamin acids and vitamin AA

Sources:Sources: Vegetable oilsVegetable oils Foods made from Foods made from

oil (salad oil (salad dressing, dressing, margarine)margarine)

NutsNuts SeedsSeeds Wheat germWheat germ Green, leafy Green, leafy

veggiesveggies

Vitamin K

Functions:Functions: Helps blood clotHelps blood clot Helps body make Helps body make

some other some other proteinsproteins

Sources:Sources: Body can produce Body can produce

on its own (from on its own (from bacteria in bacteria in intestines)intestines)

Green, leafy Green, leafy veggiesveggies

Some fruits, other Some fruits, other veggies, and nutsveggies, and nuts

WATER-SOLUBLE VITAMINS

Thiamin (B1)

Functions:Functions: Helps produce Helps produce

energy from carbsenergy from carbs

Deficiency – beri-Deficiency – beri-beriberi

Sources:Sources: Whole-grain and Whole-grain and

enriched grain enriched grain productsproducts

PorkPork LiverLiver

Riboflavin (B2)

Functions:Functions: Helps produce Helps produce

energyenergy Changes Changes

tryptophan tryptophan (amino acid) into (amino acid) into niacinniacin

Sources:Sources: LiverLiver Yogurt and milkYogurt and milk Enriched grainsEnriched grains EggsEggs Green, leafy Green, leafy

veggiesveggies

Niacin (B3)

Functions:Functions: Helps body use Helps body use

sugars/fatty acidssugars/fatty acids Helps enzymes Helps enzymes

function normallyfunction normally Produces energyProduces energy

Sources:Sources: Foods high in Foods high in

protein typically protein typically (poultry, fish, (poultry, fish, beef, peanut beef, peanut butter, legumes)butter, legumes)

Enriched and Enriched and fortified grainsfortified grains

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Niacin (B3)

Disease – pellagra – The Four D’sDisease – pellagra – The Four D’s DermatitisDermatitis DiarrheaDiarrhea DementiaDementia DeathDeath

Pyridoxine (B6)

Functions:Functions: Helps body make Helps body make

non-essential non-essential amino acidsamino acids

Helps turn Helps turn tryptophan into tryptophan into niacin and niacin and serotoninserotonin

Help produce body Help produce body chemicals (insulin, chemicals (insulin, hemoglobin, etc)hemoglobin, etc)

Sources:Sources: ChickenChicken FishFish PorkPork LiverLiver Whole grainsWhole grains NutsNuts LegumesLegumes

Folate (folic acid)

Functions:Functions: Produces DNA and Produces DNA and

RNA, making new RNA, making new body cellsbody cells

Works with vitamin Works with vitamin B12 to form B12 to form hemoglobinhemoglobin

May protect against May protect against heart diseaseheart disease

Lowers risk of Lowers risk of neural tube defects neural tube defects in babiesin babies

Controls plasma Controls plasma homocystine levels homocystine levels (related to heart (related to heart disease)disease)

Sources:Sources: Fortified and Fortified and

enriched grains enriched grains and breakfast and breakfast cerealscereals

Orange juiceOrange juice LegumesLegumes Green, leafy Green, leafy

veggiesveggies PeanutsPeanuts AvacadosAvacados

Vitamin B12 (cobalamin)

Functions:Functions: Works with folate Works with folate

to make RBC’sto make RBC’s In many body In many body

chemicals and chemicals and cellscells

Helps body use Helps body use fatty acids/amino fatty acids/amino acidsacids

Sources:Sources: Animal productsAnimal products MeatMeat FishFish PoultryPoultry EggsEggs Milk, other dairyMilk, other dairy

Deficiency - Deficiency - anemiaanemia

Biotin

Functions:Functions: Produces energyProduces energy Helps body use Helps body use

proteins, carbs, proteins, carbs, and fats from and fats from foodsfoods

Sources:Sources: Wide variety of Wide variety of

foodsfoods EggsEggs LiverLiver Wheat germWheat germ PeanutsPeanuts Cottage cheeseCottage cheese Whole grain breadWhole grain bread

Deficiency causes skin disease and Deficiency causes skin disease and hair losshair loss

Pantothenic Acid

Helps produce Helps produce energyenergy

Helps the body Helps the body use proteins, fat, use proteins, fat, and carbs from and carbs from foodfood

Sources:Sources: Found in almost Found in almost

all foodsall foods Meat, poultry, fishMeat, poultry, fish Whole grain Whole grain

cerealscereals LegumesLegumes MilkMilk Fruits, veggiesFruits, veggies

Vitamin C

Functions:Functions: Helps produce Helps produce

collagen collagen (connective tissue (connective tissue in bones, muscles, in bones, muscles, etc)etc)

Keeps capillary Keeps capillary walls, blood walls, blood vessels firmvessels firm

Helps body absorb Helps body absorb iron and folateiron and folate

Healthy gumsHealthy gums

Heals cuts and Heals cuts and woundswounds

Protects from Protects from infection, boosts infection, boosts immunityimmunity

AntioxidantAntioxidant SourcesSources

Citrus fruitsCitrus fruits Other fruits, Other fruits,

veggiesveggies

Deficiency leads to bleeding gums, Deficiency leads to bleeding gums, hemorrhages hemorrhages

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Vitamin C - Scurvy

Minerals

chemical elements required by chemical elements required by living organisms, other than C, H, living organisms, other than C, H, N and ON and O

Examples of mineral elements Examples of mineral elements include Ca, Mg, K, Na, Zn and Iinclude Ca, Mg, K, Na, Zn and I

Most minerals are simple chemical Most minerals are simple chemical elements elements

More on minerals

Regulate body processesRegulate body processes Give structure to things in the Give structure to things in the

bodybody No calories (energy)No calories (energy) Cannot be destroyed by heatCannot be destroyed by heat

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Minerals

Percent of Body weightPercent of Body weight CalciumCalcium

2%2% PhosphorusPhosphorus 1%1% PotassiumPotassium 0.3%0.3% SulfurSulfur 0.2%0.2% SodiumSodium

0.1%0.1% ChlorideChloride

0.1%0.1% MagnesiumMagnesium 0.05%0.05% Iron Iron 0.04%0.04%

Categories of minerals

Major mineralsMajor minerals CalciumCalcium PhosphorusPhosphorus MagnesiumMagnesium Electrolytes Electrolytes

(sodium, chloride, (sodium, chloride, potassium)potassium)

Trace mineralsTrace minerals ChromiumChromium CopperCopper FlourideFlouride IodineIodine IronIron ManganeseManganese SeleniumSelenium ZincZinc

Calcium

Bone buildingBone building Muscle contractionMuscle contraction Heart rateHeart rate Nerve functionNerve function Helps blood clotHelps blood clot

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Calcium

Osteoporosis – Osteoporosis – a pediatric disease with geriatric a pediatric disease with geriatric consequences (bone thining and loss of bone density)consequences (bone thining and loss of bone density)

1.5 million fractures each year- major cause of 1.5 million fractures each year- major cause of subsequent mortality (25% within one year)subsequent mortality (25% within one year)

14 billion in direct health cost14 billion in direct health cost 25 million women at risk25 million women at risk DRI women 600 – 800 mg/day DRI women 600 – 800 mg/day

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Calcium

Phosphorus

Generates energyGenerates energy Regulate energy metabolismRegulate energy metabolism Component of bones, teethComponent of bones, teeth Part of DNA, RNA (cell growth, Part of DNA, RNA (cell growth,

repair)repair) Almost all foods, especially Almost all foods, especially

protein-rich foods, contain protein-rich foods, contain phosphorusphosphorus

Magnesium

Part of 300 enzymes (regulates Part of 300 enzymes (regulates body functions)body functions)

Maintains cells in nerves, musclesMaintains cells in nerves, muscles Component of bonesComponent of bones Best sources are legumes, nuts, Best sources are legumes, nuts,

and whole grainsand whole grains

Electrolytes

Chloride:Chloride: Fluid balanceFluid balance Digestion of food, transmits nerve impulsesDigestion of food, transmits nerve impulses

PotassiumPotassium Maintains blood pressureMaintains blood pressure Nerve impulses and muscle contractionNerve impulses and muscle contraction

SodiumSodium Fluid balanceFluid balance Muscles relax, transmit nerve impulsesMuscles relax, transmit nerve impulses Regulates blood pressureRegulates blood pressure

Electrolytes

Sources:Sources: Salt (sodium chloride)Salt (sodium chloride) Fruits, veggies, milk, beans, fish, Fruits, veggies, milk, beans, fish,

chicken, nuts (potassium)chicken, nuts (potassium)

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Minerals

SodiumSodium Added during processingAdded during processing Enhances flavorEnhances flavor We consume 2X of what we need (DV We consume 2X of what we need (DV

= 2.4 grams, 1/10 ounce) = 2.4 grams, 1/10 ounce) Excess Sodium can lead to Excess Sodium can lead to

hypertension hypertension High blood pressureHigh blood pressure

Iron

Part of hemoglobin, carries oxygenPart of hemoglobin, carries oxygen Brain developmentBrain development Healthy immune systemHealthy immune system Sources:Sources:

Animals (heme) vs. plants (non-Animals (heme) vs. plants (non-heme)heme)

Better absorbed from hemeBetter absorbed from heme Consume vitamin C with non-heme Consume vitamin C with non-heme Fortified cereals, beans, eggs, etc.Fortified cereals, beans, eggs, etc.

Minerals

IronIron Poor absorption from plant sourcesPoor absorption from plant sources Low iron causes anemia, especially Low iron causes anemia, especially

in menstruating womenin menstruating women ToxicityToxicity

6 – 12 vitamins with 100% iron content 6 – 12 vitamins with 100% iron content will kill a small childwill kill a small child

(The dose makes the poison.)(The dose makes the poison.)

Fortification vs Enrichment

Fortification - restores lost Fortification - restores lost nutrients due to processingnutrients due to processing

Enrichment – adds nutritional value toEnrichment – adds nutritional value to meet a specific standardmeet a specific standard

 

                                       

                        

Old London Restaurant Style Croutons. Seasoned Sourdough.

Enriched Bread, [Enriched Flour (Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid),Water,Yeast,Sugar,Salt,Partially Hydrogenated Soybean Oil ,Vinegar,Ascorbic Acid] Bean Oil with BHT added as a Dextrin

Food enrichment…..

Enriched Uranium Bread – Yum!

Antioxidants

Slow or prevent damage to body cellsSlow or prevent damage to body cells May improve immune function and May improve immune function and

lower risk for infection and cancerlower risk for infection and cancer Carotenoids – beta carotene Carotenoids – beta carotene

(familiar)(familiar) Vitamin CVitamin C Vitamin EVitamin E Found in colorful fruits/veggies and Found in colorful fruits/veggies and

grainsgrains

Phytonutrients

Phyto – plantPhyto – plant ““Spark” body processes that may fight, Spark” body processes that may fight,

or reduce risk for some diseasesor reduce risk for some diseases Fruits/veggiesFruits/veggies Examples:Examples:

CarotenoidsCarotenoids LuteinLutein LycopeneLycopene FlavanolsFlavanols Prebiotics/probioticsPrebiotics/probiotics SoybeansSoybeans

Functional Foods

Foods that provide benefits Foods that provide benefits beyond basic nutritionbeyond basic nutrition

PhytonutrientsPhytonutrients Prebiotics/probioticsPrebiotics/probiotics Fatty fish/omega 3’sFatty fish/omega 3’s Soy proteinSoy protein Oats (heart-healthy)Oats (heart-healthy) FlaxseedFlaxseed

Food Labels

Must list vitamins A, C, calcium, Must list vitamins A, C, calcium, ironiron

May list others (potassium, folate, May list others (potassium, folate, riboflavin, etc.)riboflavin, etc.)