Vitamins and minerals

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1. Vitamins and minerals

2. What are vitamins? Complex substances that regulate body processes Coenzymes (partners) with enzymes in reactions No calories, thus no energy

3. Categories Fat-soluble Dissolve in fat Water-soluble Dissolve in water Carried in bloodstream, A, D, E, K C and B-complex vitamins A and D excess can be harmful E and K usually not Excess amounts may cause extra work on kidneys

4. Vitamin A (and carotenoids) Functions: Normal vision Protects from infections Regulates immune system Antioxidant (carotenoids) Food sources: Liver Fish oil Eggs Fortified milk or other foods Red, yellow, orange, and dark green veggies (carotenoids)

5. 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 bones Milk Orange juice (fortified) Fortified cereals

6. Vitamin E Functions: Antioxidant, may lower risk for heart disease and stroke, some types of cancers Protects fatty acids and vitamin A Sources: Vegetable oils Foods made from oil (salad dressing, margarine) Nuts Seeds Wheat germ Green, leafy veggies

7. Vitamin K Functions: Helps blood clot Helps 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

8. Thiamin (B1) Functions: Helps produce energy from carbs Sources: Whole-grain and enriched grain products Pork Liver

9. Riboflavin (B2) Functions: Produce energy Changes tryptophan (amino acid) into niacin Sources: Liver Yogurt and milk Enriched grains Eggs Green, leafy veggies

10. 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

11. 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: Chicken Fish Pork Liver Whole grains Nuts Legumes

12. 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 juice Legumes Green, leafy veggies Peanuts Avacados

13. 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 products Meat Fish Poultry Eggs Milk, other dairy

14. Biotin Functions: Produces energy Helps body use proteins, carbs, and fats from foods Sources: Wide variety of foods Eggs Liver Wheat germ Peanuts Cottage cheese Whole grain bread

15. Pantothenic Acid Helps produce energy Helps the body use proteins, fat, and carbs from food Sources: Found in almost all foods Meat, poultry, fish Whole grain cereals Legumes Milk Fruits, veggies

16. 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 fruits Other fruits, veggies

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

18. What are minerals? Regulate body processes Give structure to things in the body No calories (energy) Cannot be destroyed by heat

19. Categories of minerals Major minerals Calcium Phosphorus Magnesium Electrolytes (sodium, chloride, potassium) Trace minerals Chromium Copper Flouride Iodine Iron Manganese Selenium Zinc

20. Calcium Bone building Muscle contraction Heart rate Nerve function Helps blood clot

21. 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

22. Magnesium Part of 300 enzymes (regulates body functions) Maintains cells in nerves, muscles Component of bones Best sources are legumes, nuts, and whole grains

23. Electrolytes Chloride: Fluid balance Digestion of food, transmits nerve impulses Potassium Maintains blood pressure Nerve impulses and muscle contraction Sodium Fluid balance Muscles relax, transmit nerve impulses Regulates blood pressure

24. Electrolytes Sources: Salt (sodium chloride) Fruits, veggies, milk, beans, fish, chicken, nuts (potassium)

25. Iron Part of hemoglobin, carries oxygen Brain development Healthy immune system Sources: Animals (heme) vs. plants (non-heme) Better absorbed from heme Consume vitamin C with non-heme Fortified cereals, beans, eggs, etc.