Vitamins & Minerals - Functions & Benefits

Vitamin E

Acts as an antioxidant Benefits controversial. Sources: Fatty foods: Almonds; sunflower oil

Vitamin A

Ascorbic Acid Essential vitamin for vision/night vision. #1 def. in the world. Source: sweet potato, carrots (betacarotenes)

Vitamin B7

Biotin function: Fatty acid synthesis; Metabolism used AS IS source: liver, eggyolks

Vitamin B9

Folic Acid Tetrahydrofolate (THF) function: one carbon group transfers in the form of CH3, CH2, and CH. Critical for urologic fx, near fetal development, synthesis of methionine, and nucleic acid synthesis. source: dark green veggies and liver deficiency: for pregnant woman deficiency in folate can cause neural tube defect

Iron

Mineral needed to form hemoglobin and to carry oxygen in the blood

Electrolytes

Na, K, and Cl Establish ion gradients.

Vitamin D

Need for Ca2+ absorption! Helps keep bones healthy. Source: sunlight, oily fish Deficiency: osteoporosis and rickets **many people have at least mild vitamin D def.**

Vitamin B3

Niacin function: electron acceptor; NAD+ and NADP+ source: meat, poultry, fish deficiency: Pellegra- redness around the neck

Vitamin B5

Pantothenic Acid function: component of coenzyme A and therefore a component of acetyl CoA which is involved in many metabolic pathways ACYL Group carrier source: liver, mushrooms

Vitamin B6

Pyridoxial function: involved in isomerizations, decarboxylations, and side chain removal. Aldehyde functional group.

Vitamin B2

Riboflavin Function: electron acceptor. Provides FMN/FAD source: milk and yogurt

Calcium

Roles in blood clotting and hormone fx

Vitamin B1

Thiamine Function: energy metabolism; transfers aldehydes source: whole grain products and pork thiamine pyrophosphate (TPP)

Vitamin K

Vitamin important for blood clotting! Source: dark greens (spinach, kale, broccoli) Deficiency: extreme blood lose over small cuts

Vitamin C

Vitamin that boosts the function of the immune system; an antioxidant that acts as a reducing agent deficiency: SCURVY (bruising, bleeding gums, fatigue, rash)

Water Soluble Vitamins

Vitamins that must be absorbed into the body along with water These vitamins are: Vitamin C and ALL B vitamins **cannot be stored since water cannot be stored so these vitamins need to be consumed more regularly; could, but not likely take a toxic dose because it is rid from the body so quickly**

Fat Soluble Vitamins

Vitamins that must be taken along with dietary fat in order to be properly absorbed. Vitamins D, E, A, and K **these vitamins can be stored since fat can be stored so we do not need to eat these vitamins as often**

Vitamin B12

cobalamin function: Transfer single carbons ONLY in the form of CH3. Isomerization reactions. source: liver and other animal derived foods deficiency: anemia **B12 is store in significant amounts**