Vitamins and Minerals

Vitamins
What is a Vitamin? Organic compound (made mainly of carbon, hydrogen, and oxygen) Essential nutrients (must be consumed in the diet, not made by body)

B Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Biotin Pantothenic Acids B6 Folate B12

Foods with B vitamins In general, B vitamins are found in a wide range of foods B vitamins are more likely found in foods of animal origins (B12), protein- rich foods, whole-grain foods, fortified food Many B vitamins are found in lots of different food

B Vitamin Toxicity Some B vitamins are toxic if too much is consumed: Niacin: Flush, Liver damage, Impaired glucose regulation B6: Nerve degeneration, skin lesions Folate: Masks B12 deficiency

Antioxidants
Chemicals that protect cells from damage by oxidation Oxidation is the loss of electrons from a molecule

Free Radicals
Stable atoms contain an even number of paired electrons. Free radical: an atom that has an unpaired electron. Free radicals are highly reactive and can cause damage to molecules in the cell.

Formation of Free Radicals

Many metabolic processes involve oxidation reactions and can produce free radicals. Free radicals are also produced by Pollution (including smoking) Ultraviolet light Toxic substances

Free Radicals
Damage Cell membranes Low-density lipoproteins (LDL) Proteins in the cell Genetic material (DNA) Linked to Cancer (mutated DNA) Heart disease (oxidized LDLs accelerate plaque formation)

Antioxidants May
Enhance the immune system

Vitamin C
What: Water soluble Found where? Citrus and many other fruits and vegetables Cant be stored in body (because water soluble)

Inhibit growth of cancer cells Prevent oxidation damage to cells

Vitamin C - Functions
Antioxidant Involved in synthesis of collagen Enhances the immune system (though effect is minor) Facilitates iron absorption in the gut

What are Minerals Minerals are elements, can be found on the periodic table Not broken down during digestion nor destroyed by heat or light

Trace versus Major Minerals Major minerals: Minerals that are required in our diet at amounts greater than 100mg/day Trace minerals: Minerals that are required in our diet at amounts less than 100mg/day Note: a dollar bill weighs one gram...1g=1000mg

Iodine
How much: Trace mineral From where: Mostly in saltwater foods and enriched salt Functions: Metabolism: Synthesis of thyroid hormones Thyroid hormones regulate body temperature, metabolic rate, growth, and reproduction

Too much: Rare (Is due to supplements) Blocks production of thyroid hormones (causes a goiter) Too little: Deficiency of thyroid hormone Goiter: Enlargement of the thyroid gland Metabolic problems (weight gain, fatigue, failure to deal well with cold temperatures) Mental retardation (cretinism) in child if mother is deficient when pregnant

Selenium How much: Trace mineral From where: Plants and meats Plants and meats get selenium from the soil Functions: 1) Metabolism: Part of thyroid hormones 2) Antioxidant: helps Vit E

Too much? Brittle and nails Digestive problems Too little? Heart disorder Arthritis Impaired immune system

Manganese How much: Trace mineral

From where: Wholegrains, some fruits and vegetables Functions: 1) Energy metabolism 2) Antioxidant 3) Bone health:

Chromium How much: Trace mineral

From where: Wholegrains, mushrooms, dark chocolate, nuts, red wine etc. Functions: Metabolism of carbohydrate

Iron How much: Trace mineral Only about 18% is absorbed from diet Vit. C helps with absorption From where: Meat, poultry, fish, shellfish Esp. clams, oysters, beef liver Fortified cereals and breads Some vegetables and legumes

Iron Functions: 1)Blood health 2) Metabolism: part of enzymes used in energy production 3) Antioxidant

Iron Deficiency Anemia Iron deficiency is the most common nutrient deficiency in the world! Production of healthy red blood cells ceases and hemoglobin levels are too low Lost work productivity, fatigue, pale skin, depressed immune function, impaired functioning of brain and nervous system, increased risk of death

Most at risk: People living developing countries, pregnant women, young children

Zinc How much: Trace mineral From where: Red meats, some seafood, whole grains, enriched foods Too much: Digestive distress, headaches, depressed immune function Happens only from taking supplements or fortified foods

Functions Blood Health Assists in production of hemoglobin Antioxidant Protein production Immune system Development and functioning

Copper How much: Trace mineral From where: Widespread, but high in organ meats, seafood, nuts and seeds

Functions Blood health Necessary for proper transportation of iron Metabolism Involved in reactions that lead to energy production Antioxidant Bone health Production of collagen

Calcium How much: Major mineral Important in bones and blood From where: Dairy, green leafy vegetables, fortified foods Functions: 1) Bone and tooth health 2) Electrolyte balance 3) Needed for proper nerve and muscle function

Too little: 1) Calcium leaches from bones to maintain calcium levels in blood 2) Bones weaken increasing risk of breaks and causing osteoporosis in the long term 3) RARE: Convulsions, muscle twitching and spasms (incl. heart), due to low calcium levels in blood

Phosphorus How much: Major mineral From where: Widespread in foods, esp. in milk, meats, eggs, sodas Functions: 1) Bone health: One of bone minerals 2) Electrolyte Balance 3) In ATP, cell membranes, DNA

Magnesium How much: Major mineral From where: Widespread in foods, esp. in green leafy vegetables, whole grains, seeds, nut, seafood Functions: 1) Bone health: One of bone and tooth minerals 2) Facilitates enzyme reactions - ATP production, protein synthesis

Fluoride How much: Trace mineral From where: Fortified water or dental products Functions: 1) Bone health: Development and health of bones and teeth 2) Protects teeth from dental caries

Too much? Staining and pitting of teeth potentially bones Too little? Dental caries and tooth decay Lower bone density

Define the Following Terms:

1. antioxidantssubstances that protect body cells and the immune system from damage by harmful chemicals in air and foods. 2. electrolyte mineralssodium, chloride, and potassium, which control and balance fluid flow in and out of cells. 3. fat-soluble vitaminsvitamins absorbed and transported by fat.

 4 free-radicalsharmful by-product excreted when cells burn oxygen to produce energy. 5. hypertensionhigh-blood pressure linked to high salt intake. 6. iron-deficiency anemialack of enough iron in the body, resulting in fatigue, weakness, and shortness of breath.

 7. major mineralsmacrominerals with special duties in the body; calcium, phosphorus, magnesium, sodium, chloride, and potassium. 8. osteomalaciaa disease caused by a lack of vitamin D in adults. 9. osteoporosiscondition caused by calcium deficiency; bones become porous, weak, fragile.

 10. picaCondition linked to iron deficiency; causes unusual appetite for ice, clay, and other nonfood items. 11. toxicityexcessive amount of substance that reacts as poison in the body. 12. trace mineralsminerals needed in only small amounts but serving vital body functions.

 13. water-soluble vitaminsvitamins dissolve in water and pass easily into the bloodstream during digestion.

Answer the following questions:

1. Why are vitamins and minerals called micronutrients? They are needed in smaller amounts than other nutrients.

2. Why are some vitamins considered to be antioxidants?

They protect body cells and the immune system by either transforming harmful free radicals into less damaging compounds or repairing damaged cells.

3. What does vitamin C do for you?

Helps maintain healthy capillaries, bones, skin, and teeth. Helps your body heal wounds and resist infections. Aids in the absorption of iron and works as an antioxidant. Plays a role in caring for collagen that gives structure to bones, cartilage, muscle, and blood vessels.

4. One family stored milk in small, clear containers. What do you think of this practice?
Not good because light through the containers will destroy riboflavin in the milk.

5. What function in the body do riboflavin, niacin, vitamin B6, vitamin B12, vitamin B5, and biotin have in common?

They are all involved in using carbohydrates, proteins, and fats.

6. Why is folate a very important vitamin?

It helps the body use proteins, builds red blood cells, and forms genetic material. It prevents birth defects that damage the brain and spinal cord.

7. What can occur with vitamin A deficiency?

Rough, scaly skin and infections in the respiratory tract and other areas of the body; causes night blindness and total blindness in many children in developing countries.

8. What is toxicity?
An excessive amount of a substance that is poisonous in the body.

9. What are two ways to get vitamin D?

Through exposure to sunlight and in fortified milk.

10. Why do cooks need to pay particular attention to the ways that foods are prepared?
Some cooking techniques can destroy certain vitamins.

11. Compare major and trace minerals.

The amount of trace minerals the body needs is much smaller than the amount of major minerals needed.

12. Why do teens need to think about osteoporosis?

Bone mass builds up during childhood, the teen years, and young adulthood, so care taken to consume calcium during early life can prevent the disease from developing later.

13. What can help reduce hypertension?

Lowering intake of table salt.

14. What are some signs of irondeficiency anemia?

Being tired, weak, short of breath, pale, and cold.

15. Why is fluoride needed in the diet?

To prevent tooth decay and strengthen bones.

How does your diet rate?

Balanced Diet = Good Health

For your Project

The Dish should be high in Vitamins and Minerals Enumerate the Vitamins and Minerals present Balanced Diet Creativity = 30% Food Choices = 40% Presentation=30%

The End