Vitamins & Minerals: Functions, Sources, Deficiencies & Toxicities

Water-soluble Vitamins: Major Functions of Folate (B9)

1. Activates B12 2. Helps synthesise DNA for new cell growth

Water-soluble Vitamins: Major Functions of Vitamin B12

1. Activates folate 2. Helps synthesise DNA for new cell growth 3. Protects nerve cells 4. Breakdown fatty acids

Fat-soluble Vitamins: Major Functions of Vitamin E

1. Antioxidant 2. Stabilisation of cell membranes 3. Regulations of oxidation reactions 4. Protection of PUFA and vitamin A. 5. Cell signalling & gene expression

Major Minerals: Major Functions of Magnesium

1. Bone mineralisation 2. Building of Protein 3. Enzyme action 4. Normal muscle contraction 5. nerve impulse transmission 6. Maintenance of teeth 7. Functioning of immune system

Name the relevant major minerals

1. Calcium 2. Magnesium 3. Phosphorus

Name the relevant trace minerals

1. Iron 2. Zinc

Major Minerals: Major Functions of Calcium

1. Mineralisation of bones and teeth 2. Involves in muscle contraction and relaxation 3. Nerve functioning 4. Blood clotting 5. Blood pressure

Major Minerals: Major Functions of Phosphorus

1. Mineralisation of bones and teeth 2. Part of every cell 3. Important in genetic material 4. Part of phospholipids used in energy transfer 5. Buffer systems that maintain acid-base balance

Trace Minerals: Major Functions of Zinc

1. Part of insulin and many enzymes 2. Involved in making genetic material and proteins 3. Immune reactions, 4. Transport of vitamin A 5. Taste perception 6. Wound healing 7. Sperm reproduction 8. Normal foetal development

Trace Minerals: Major Functions of Iron

1. Part of the protein haemoglobin, which carries oxygen in the blood 2. Part of the protein myoglobin in muscles (makes oxygen available for muscle contraction)

Water-soluble Vitamins: Major Functions of Vitamin C

1. Synthesis of collagen, carnitine, hormones, neurotransmitters; 2. antioxidant

Fat-soluble Vitamins: Major Functions of Vitamin A

1. Vision & maintenance of; - cornea - epithelial cells - mucous membranes - skin - bone & tooth growth 2. Reproduction 3. Immunity

Name the fat-soluble vitamins

1. Vitamin A 2. Vitamin D 3. Vitamin K 4. Vitamin E

Name the water soluble vitamins

1. Vitamin C 2. B12, 3. Thiamin (B1) 4. Folate (B9)

Major Minerals: Risk Groups for Phosphorus Deficiency & Toxicity

Deficiency (Hypophosphataemia [Rare]): 1. Burn victims 2. Athletes 3. Alcoholics 4. Anorexia nervosa 5. Diabetics 6. People recovering from starvation

Water-Soluble Vitamins: Deficiency Symptoms for Vitamin B12

Deficiency: 1. Anaemia 2. Nerve damage 3. Paralysis Toxicity: None reported

Trace Minerals: Deficiency Symptoms for Iron

Deficiency: 1. Anaemia: weakness, fatigue, headaches, impaired work performance 2. Impaired immunity 3. Pale skin 4. Nail beds 5. Mucous membranes and palm creases 6. Concave nails 7. Inability to regulate body temperature 8. Pica Toxicity: 1. GI distress 2. Iron overload: infections, fatigue, joint pain, skin pigmentation, organ damage

Water-Soluble Vitamins: Deficiency Symptoms for Thiamin (B1)

Deficiency: 1. Beriberi (oedema or muscle wasting) 2. Anorexia & weight loss 3. Neurological disturbances 4. Muscular weakness 5. Heart enlargement and failure Toxicity: none reported

Major Minerals: Risk Groups for Calcium Deficiency & Toxicity

Deficiency: 1. Children 2. Women 3. Vegans

Fat-Soluble Vitamins: Deficiency Symptoms for Vitamin E

Deficiency: 1. Erythrocyte haemolysis 2. Nerve damage Toxicity: Haemorrhagic effects

Trace Minerals: Deficiency Symptoms for Zinc

Deficiency: 1. Growth retardation 2. Delayed sexual maturation 3. Impaired immune function 4. Hair loss 5. Eye and skin leisure 6. Loss of appetite Toxicity: 1. Loss of appetite 2. Impaired immunity 3. Low HDL 4. Copper and iron deficiencies

Fat-Soluble Vitamins: Deficiency Symptoms for Vitamin A

Deficiency: 1. Infectious diseases 2. night blindness 3. blindness 4. keratinisation Toxicity: 1. Reduced bone mineral density 2. liver abnormalities 3. birth defects 4. Yellow skin 5. Blurred Vision 6. Dry Skin 7. Hair loss

Water-Soluble Vitamins: Deficiency Symptoms for Folate (B3)

Deficiency: 1. Megoblastic Anaemia 2. Glossitis 3. Neurological disturbances 4. Elevated homocystein LONG TERM: 5. Hypomethylation (linked to some cancers) Toxicity: Makes vitamin B12 deficiency

Trace Minerals: Risk Groups for Iron Deficiency & Toxicity

Deficiency: 1. Menstrating & pregnant women 2. Vegetarian's & Vegans 3. Women & children of low income groups 4. Teenagers 5. Elite Athletes 6. GI affected disease states Toxicity: 1. Genetic

Major Minerals: Deficiency & Toxicity Symptoms for Phosphorus

Deficiency: 1. Muscle weakness 2. Bone pain Toxicity: Calcification of non-skeletal tissues (particularly in kidneys)

Trace Minerals: Risk Groups for Zinc Deficiency & Toxicity

Deficiency: 1. Pregnant women 2. Young children 3. Elderly 4. The poor 5. Middle Eastern Diet 6. Alcoholics Toxicity: ??

Fat-Soluble Vitamins: Deficiency Symptoms for Vitamin D

Deficiency: 1. Rickets 2. Osteomalacia Toxicity: Calcium imbalance (calcification of soft tissues and formation of stones)

Water-Soluble Vitamins: Deficiency Symptoms for Vitamin C

Deficiency: 1. Scurvy (bleeding gums, pinpoint haemorrhages, abnormal bone growth and joint pain) 2. loss of integrity of connective tissues Toxicity: 1. Diarrhoea 2. GI distress 3. Kidney Stones

Major Minerals: Deficiency Symptoms for Calcium

Deficiency: 1. Stunted growth in children 2. Bone loss (osteoporosis) in adults Toxicity: 1. Constipation 2. Increased risk of urinary stone formation & kidney dysfunction 3. Interference with absorption of other minerals

Major Minerals: Deficiency & Toxicity Symptoms for Magnesium

Deficiency: 1. Weakness 2. Confusion If extreme; 3. Convulsions 4. Bizarre muscle movement (especially eye and face) 5. Hallucinations 6. Difficulty swallowing (in children) 7. Growth failure Toxicity: (From non-food sources only) 1. Diarrhoea 2. Alkalosis 3. Dehydration

Fat-Soluble Vitamins: Deficiency Symptoms for Vitamin K

Deficiency: Haemorrhage Toxicity: None known

Water-soluble Vitamins: Thiamin (B1)

Enriched, fortified, or wholegrain products; pork

Water-soluble Vitamins: B12

Foods derived from animals

Water-soluble Vitamins: Vitamin C

Fruits and vegetables

Water-soluble Vitamins: Folate (B9)

Legumes, vegetables, fortified grain products

Fat-soluble Vitamins: Major Functions of Vitamin D

Mineralisation of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, and stimulating retention by kidneys).

Water-soluble Vitamins: Major Functions of Thiamin (B1)

Part of coenzyme TPP in energy metabolism

Fat-soluble Vitamins: Food sources for vitamin A

Retinol: Milk & milk products Beta-carotene: dark green leafy & deep yellow/orange vegetables

Major Minerals: Food sources for Magnesium

Richest Sources: Legumes, leafy green vegetables

Trace Minerals: Food sources for Iron

Richest Sources: Meats, fish & poultry (e.g. excellent sources: oysters, beef liver & parsley) Good Sources: Legumes, eggs, enriched & fortified breads, dark greens and dried fruit.

Major Minerals: Food sources for Calcium

Richest Sources: Milk and milk products Other Sources: Almonds, some vegetables (Bok choy, kale, parsley, broccoli).

Fat-soluble Vitamins: Food sources for vitamin K

Richest Sources: Synthesised in the body by GI bacteria; green vegetables and vegetables oils

Fat-soluble Vitamins: Food sources for vitamin E

Richest Sources: Vegetable oils and products (margarine, salad dressing), nuts and seeds.

Major Minerals: Food sources for Phosphorus

Richest Sources: milk, meats and legumes

Trace Minerals: Food sources for Zinc

Richest Sources: oysters, crab, steak, grains & cereals (wheat bran/germ) Good Sources: Sesame, sunflower seeds and pine nuts

Fat-soluble Vitamins: Major Functions of Vitamin K

Synthesis of blood-clotting proteins and bone proteins

Fat-soluble Vitamins: Food sources for vitamin D

Synthesised in the body from sunshine & fortified margarine