Basic Nutrition Chapter 14: Vitamins and Minerals

Beriberi, goiter, weak tooth enamel, night blindness, rickets, pellagra, megaloblastic anemia, and scurvy are all caused by micronutrient deficiencies. Which micronutrients are associated with each disease?

Beriberi- Vitamin B1 (Thiamin) Goiter- Rickets- Vitamin D Pellagra- Vitamin B3 Megaloblastic Anemia- Scurvy- Vitamin C

What nutrients are important for bone health?

Calcium Vitamin D

What is the difference between fat soluble and water soluble vitamins? What are examples of each?

Fat-Soluble Vitamins- (Vitamins A, D, E, and K) dissolve in fat, which is how they're carried in food and into your bloodstream. They can be stored in body fat. Water-Soluble Vitamins- (Vitamins B-complex and C) aren't stored in the body. Dissolve in water. Body uses what it needs and excretes the extra.

How does the body metabolize & utilize fat-soluble vitamins? Water-soluble vitamins?

Fat-Soluble Vitamins- promotes normal vision and helps your eyes see normally in the dark, promotes growth and health of cells and tissues, protects against infections, helps, heart lungs kidneys, helps regulate immune system, and works as an antioxidant.

What is the difference between the major and the trace minerals? Which minearls important for human health are considered major minerals? Trace minerals?

Major Minerals- we need 250 milligrams daily for: calcium, magnesium, and phosphorus. And the electrolytes: chloride, potassium, and sodium. Trace Minerals- we need only 20 milligrams daily: chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

Why are vitamins and minerals essential nutrients for human health?

They are micronutrients and they regulate and enhance processes that produce energy, and etc.

When supplemented to excess, which micronutrients are most likely to cause toxicity in the human body?

Vitamin D

What is the difference between the vitamins and the minerals?

Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

What is a vitamin? What is a mineral (in the context of human health)?

Vitamins- are complex substances that regulate body processes. Often, they act as cofactors, or partners with enzymes, to the proteins that trigger reactions in your body. Minerals- are part of many cells, including (but not only) the hard parts: bones, teeth, and nails. Minerals also are cofactors in enzymes, triggering many body reactions to happen.

What foods are good sources of the various vitamins & minerals?

Water soluble: B-1: ham, soymilk, watermelon, acorn squash B-2: milk, yogurt, cheese, whole and enriched grains and cereals. B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes B-5: chicken, whole grains, broccoli, avocados, mushrooms B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas B-7: Whole grains, eggs, soybeans, fish B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts Fat soluble: Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes Vitamin D: Fortified milk and cereals, fatty fish Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale Minerals Major: Calcium: yogurt, cheese, milk, salmon, leafy green vegetables Chloride: salt Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread Potassium: meat, milk, fruits, vegetables, grains, legumes Sodium: salt, soy sauce, vegetables Trace: Chromium: meat, poultry, fish, nuts, cheese Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes Fluoride: fish, teas Iodine: Iodized salt, seafood Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread Manganese: nuts, legumes, whole grains, tea Selenium: Organ meat, seafood, walnuts Zinc: meat, shellfish, legumes, whole grains