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**
