Nutrition 2 Vitamins and Minerals

Copper

A trace mineral involved in a variety of metabolic and physiologic processes including: Making red blood cells. Manufacturing collagen. Healing wounds. Maintaining the sheaths around nerves.

Magnesium

Acts in all cells of muscle, liver, heart and other soft tissues. Helps relax muscles after contraction. Bone magnesium is a reservoir. Deficiency not likely but can occur in certain conditions.

Riboflavin

Also one of the B vitamins. Acts as a coenzyme in energy-releasing reactions in the body. Helps to prepare fatty acids and amino acids for breakdown. Deficiencies of the vitamin (rare), are characterized by severe skin problems, including painful cracks at the corners of the mouth; a red, swollen tongue; and teary or bloodshot eyes.

Niacin

Also one of the B vitamins. Also part of a coenzyme vital to obtaining energy. Recall that pellagra is the deficiency disease. Can be made from the amino acid tryptophan in the body. 60 milligrams of tryptophan yield 1 milligram of niacin. Thus, the DRI for niacin is expressed in niacin equivalents (NE).

Beta-carotene

Antioxidant an orange pigment found in plants that is converted into vitamin A inside the body. May help prevent age-related macular degeneration and lower risk of cataracts. broccoli, spinach, deep orange fruit and veggies

Vitamin D

Assists the absorption of dietary calcium. Helps to make calcium and phosphorus available in the blood so these minerals can be deposited into bone. Acts much like a hormone, exerting influence on other organs like kidneys and the intestines. Regardless of dietary consumption, the body can synthesize vitamin D with the help of sunlight milk, salmon, eggs Deficiency disease: In children, rickets. In adults, osteomalacia.

Calcium

Bones store 99% of the body's calcium, which plays two roles: Supports and protects soft tissues. Serves as a calcium bank, providing calcium to the body's fluids. Calcium is essential for nerve impulses, muscle contraction, heartbeat, maintenance of blood pressure, & blood clotting. Calcium serves as a cofactor for several enzymes. Cofactor: a mineral element that, like a coenzyme, works with an enzyme to facilitate a chemical reaction. Milk and milk products Green vegetables A few fish and shellfish Green vegetables and some other foods may contain binders which can decrease calcium absorption.

Pantothenic acid and biotin

Both are B vitamins needed to synthesize coenzymes that are active in many body systems. Biotin is required for cell growth, synthesis of DNA, and maintenance of blood glucose levels. Both are widespread in foods, so people who eat a varied diet are not at risk for deficiencies.

Iron

Bound into the protein hemoglobin in red blood cells. Hemoglobin (HEEM-oh-globe-in): the oxygen-carrying protein of the blood; found in the red blood cells. Iron helps transport oxygen from lungs to tissues and thus aid the release of energy from fuels to do the cell's work. When the iron supply is too low, iron-deficiency anemia occurs.

Water, Minerals, and Fluid Balance

Cells maintain water balance by pumping minerals across their membranes and water follows the minerals. Minerals used for this purpose are called ions or electrolytes. Ions (EYE-ons): electrically charged particles, such as sodium and chloride.

Phosphorus

Combined with calcium to form calcium phosphate; gives rigidity to bones and teeth. Part of DNA and RNA; necessary for all growth; genetic code. Plays major role in energy production as a component of enzymes and B vitamins. Transports nutrients.

potassium

Critical to maintaining the heartbeat. Sudden deaths that occur due to fasting, severe diarrhea, or severe vomiting are thought to be due to heart failure due to potassium loss. As the principal positively charged ion inside body cells, potassium plays a major role in maintaining water balance and cell integrity. Potassium deficiency is dangerous. Potassium is lost in dehydration.

The Minerals

Do not contribute calories. Have diverse functions in the body and work with enzymes to facilitate chemical reactions. Required in very small amounts. Are inorganic compounds occurring naturally in the earth's crust. Contribute to the building of body structures.

Zinc

Found in every cell of the body and present in enzymes that regulate: Cell multiplication and growth. Metabolism of protein, carbohydrate, fat, and alcohol. Disposal of free radicals. Involved in utilization of vitamin A, taste perception, thyroid function, wound healing. Two servings of animal protein per day will generally provide most of the zinc needed daily. Zinc's role in preventing colds has been inconclusive.

sodium

Found naturally in many foods. Component of sodium chloride (table salt), a food seasoning and preservative. The use of highly salted foods can contribute to high blood pressure (hypertension) in those who are genetically susceptible. Hypertension: sustained high blood pressure.

vitamin b6

Functions as a coenzyme. Helps make hemoglobin for red blood cells. Plays a role in protein metabolism. Requirements are proportional to protein intake. Deficiency causes a multitude of symptoms: Weakness Irritability Insomnia found in meats, vegetables, and whole grains; used in amino acid metabolism

Enhance iron absorption

Heme iron Vitamin C Interfere with iron absorption: Foods containing phytic acid (occurs in some fruits, vegetables, and whole grains) Tannins (occur in black tea, cola, coffee, chocolate, and red wine) Fiber—resulting in increased transit time of foods through intestines

Contamination Iron

Iron obtained from cookware or soil can increase iron intake significantly.

Vitamin K

Key function: its role in the blood-clotting system of the body. Works with vitamin D to help regulate the calcium levels in the blood. Is obtained both in the diet and via the intestinal bacteria, making deficiencies rare. Newborn babies are the one group that is commonly susceptible to a vitamin K deficiency. A baby's digestive tract is free of bacteria until birth. broccoli, milk, eggs, strawberries

Vitamin E

Known as a vitamin in search of a disease. Widespread in the food supply, and deficiencies of the nutrient are rare. Performs a key role as an antioxidant in the body. May protect membranes of the lungs, heart, brain, and other organs against pollutants and other environmental hazards. Vegetable oils, green leafy veggies, whole-grain, eggyolks, nuts, mayo

Iron deficiency is usually caused by malnutrition from either

Limited access to food. High consumption of foods low in iron. Iron deficiency can be caused by blood loss. Iron deficiency is prevalent among toddlers, adolescent girls, and women of childbearing age.

Women are at greater risk of developing iron deficiency anemia due to

Limited iron stores. They typically eat less food than men, so their intakes are lower. Menstruation causes iron loss.

Thiamin

One of the B vitamins. Acts primarily as a coenzyme in reactions that release energy from carbohydrate. It also plays a crucial role in processes involving the nerves. Beriberi: the thiamin deficiency disease, characterized by irregular heartbeat, paralysis, and extreme wasting of muscle tissue.

Vitamin A

One of the most versatile vitamins; plays roles in several important body processes. Best known function is in vision. Helps to maintain healthy epithelial tissue. Up to a year's supply can be stored in the body, 90% of it in the liver. Deficiency symptoms appear after your stores are depleted. Consequences include blindness and reduced resistance to infection.

Fluoride

Only a trace amount is found in the body but its continuous presence is desirable: Protects teeth from decay. Makes bones of older individuals more resistant to bone loss (osteoporosis). Drinking water is the usual supply of fluoride and is an effective means to prevent dental cavities.

free radicals

Oxygen molecules that can potentially damage cells contribute to chronic diseases damage cell membrane lipids and proteins damage protein enzymes alter cellular DNA oxidize blood cholesterol

Iodine

Part of thyroid hormone, which regulates body temperature, metabolic rate, reproduction, and growth. Controls the rate at which cells use oxygen and energy. Present in soil in coastal areas of the country. Iodized salt was introduced as a preventative measure to prevent deficiency diseases. A recent emergence of goiter in the U.S. indicates the importance of continued use of iodized salt. Goiter (GOY-ter): enlargement of the thyroid gland caused by iodine deficiency. Cretinism (CREE-tin-ism): severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy.

Reasons for Loss of Bone Density

Poor calcium intake Fluoride and/or vitamin D deficiency Heredity Abnormal hormone levels Alcohol consumption Some prescription medicines or other drugs Lack of exercise, especially weight-bearing exercise

Vitamin C

Potential role as a chronic-disease fighter stems from its workings as an antioxidant. helps heal wounds, maintains bone and teeth, strengthens blood vessel walls, strengthens resistance to infection, helps body absorb iron citrus fruits, cabbage type veggies

Sulfur

Present in some amino acids and all proteins. No recommended intake. No known deficiencies unless the person is protein deficient.

Nutrients for Energy Metabolism

Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Pantothenic acid Biotin Iron Zinc Iodine Chromium Sulfur

Water-Soluble vitamins

Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic acid, Biotin, Vitamin C excess intake usually excreted by kidneys only short term supply, no storage deficiency symptoms appear quickly dissolves in water

chloride

This negative ion accompanies sodium in the fluids outside the cells. It crosses membranes freely and can also be found inside the cells. Helps in maintaining acid-base balance. Nearly all dietary chloride comes from salt or sodium chloride.

Chromium

This trace mineral works closely with the hormone insulin to help cells take up glucose and break it down for energy. Good food sources include dark chocolate, nuts, mushrooms, asparagus and whole grains.

Vitamins & Minerals with Antioxidant Function

Vitamin C, Vitamin E, Beta-carotene, Selenium

Nutrients for Healthy Bones

Vitamin D directs the team consisting of: Vitamins: vitamin C and vitamin K Hormones Protein: collagen Minerals: calcium, phosphorus, magnesium, and fluoride

Fat-Soluble vitamins

Vitamins that can be stored in the body. Vitamins A, D, E, & K. Deficiency symptoms are slow to develop absorbed into lymph

Nutrients for Energy Metabolism

When the body needs energy it breaks down glycogen to glucose, triglycerides to fatty acids & glycerol, or protein to amino acids. When the body does not need energy, it builds glycogen, body proteins, or body fat. Many vitamins and minerals are essential for energy metabolism.

Vitamin K

Works in conjunction with vitamin D to synthesize a bone protein that regulates the calcium levels in the blood.

Iron-deficiency anemia

a reduction of the number and size of red blood cells and a loss of their color because of iron deficiency. Symptoms of iron-deficiency anemia include: Weakness and/or fatigue Apathy Headaches Increased sensitivity to cold Paleness

vitamin b12

an essential vitamin found in animal products that plays an important role in the production of red blood cells Maintains the sheaths that surround and protect nerve fibers. A vitamin B12 deficiency can prevent folate from building healthy red blood cells, resulting in anemia. Strict vegetarians are at risk for deficiency

Heme (HEEM) iron

bound into iron-carrying proteins like hemoglobin. Found in meat, fish, and poultry. More reliably absorbed.

Major Minerals

calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium need 100mg per day

Coenzymes

enzyme helpers; small molecules that interact with enzymes and enable them to do their work. Water-soluble vitamins act as coenzymes.

Vitamins and MInerals for Healthy Blood

folate, vitamin b12, vitamin b6, vitamin k, iron, zinc, copper

Nonheme iron

found in plant and animal foods. Not as reliably absorbed.

electrolytes

minerals that carry electrical charges that help maintain the body's fluid balance Sodium carries a positive charge. Chloride carries a negative charge.

Trace Minerals

minerals that the body needs in only very small amounts iodine, iron, zinc, copper, fluoride, selenium, chromium, molybdenum, manganese

Folate

needed for forming cells, helps prevent birth defects; found in vegetables, live, grains, peas, bean, and orange juice deficiency causes anemia

Selenium

part of enzyme system that helps protect body from oxidation, regulates thyroid hormone seafood, meats, whole grains, veggies (soil condition)

Phytochemicals

physiologically active compounds found in plants that are not essential nutrients but that appear to help promote health and reduce risk for cancer, heart disease, and other conditions.

phytic (FIGHT-ic) acid & oxalic (ox-AL-ic) acid

renders the calcium, iron, zinc, and magnesium in certain foods less available than they might be otherwise.

Minerals for fluid and electrolyte balance

sodium, chloride, potassium, phosphorous

free radical contributors

sunlight, cigarettes, environmental pollution, body processes

Antioxidant Nutrients

vitamins and minerals that protect other compounds from damaging free radicals involving oxygen by themselves reacting with oxygen antioxidant team includes vitamin C, vitamin E, the carotenoids (for example, beta-carotene, lutein, zeaxanthin, lycopene), selenium (a trace mineral), and many naturally occurring nonnutrients—called phytochemicals—found in fruits, vegetables, legumes, and whole grains