6 Basic nutrients Unit 4: Science of Food

6 Basic Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

Vitamins Support many chemical reactions that go on in your body. If vitamins are consistently absent, you body may malfunction. Some vitamins act as antioxidants: substances that protect body cells and the immune system from damage that can be done by harmful chemicals in the air and in foods. Deficiency: the lack or shortage of vitamins. Toxicity: an excessive amount that is poisonous in the body.

Water soluble vitamins Dissolve in water. Pass easily into the bloodstream during digestion. You need these every day because they do not stay in the body for very long. Excess amounts of water soluble vitamins are removed with waste. Do not over consume however. That can cause health problems.

Vitamin C Ascorbic Acid A lack of this can cause problems. Maintains: Capillaries Bones Skin Teeth Heals wounds Resists infection Prevents “scurvy” Poor appetite Weakness Bruising Soreness of the joints.

B vitamins: Thiamin (B1) Thiamin helps turn carbohydrates in to energy. Needed for muscle coordination and a healthy nervous system. Comes from whole grains (the chicken story)

B vitamins: Riboflavin (B2) Helps the body release energy from carbohydrates and fats. Contributes to body growth and red blood cell production. Riboflavin comes from milk and milk products. Riboflavin is easily destroyed by light , so milk containers prevent light from entering to offer protection.

B Vitamins: Niacin (B3) Helps the body release energy from carbohydrates and fats. It is needed to have a healthy nervous system and mucous membranes.

B vitamins: Pantothenic Acid (B5) Helps the body produce cholesterol Promotes normal growth and development Deficiencies are rare.

B vitamins: Pyridoxine (b6) Helps the body release energy from carbohydrates and fats. Creates a healthy nervous system. Helps make nonessential amino acids that are used to build body cells.

B vitamins: Folate (b9) Also called folic acid. Teams with vitamin B12 to make red blood cells and DNA. Prevents birth defects that damage the brain and spinal cord. Folate is found in green leafy vegetables. Without adequate folate, a person can develop anemia Anemia: Alters red blood cells so they carry less oxygen. Feeling tired and weak Diarrhea and weight loss

Folate If pregnant mothers do not have enough folate in their diet, it can cause spina bifida in children.

B vitamins: b12 Does mostly the same as folate. Relies on folate to do its work. B12 is not found in plant foods. Vegetarians need to make sure to get this vitamin. B12 deficiency is identified by: Fatigue Weight loss Tingling hands and feet Nausea sore mouth and tongue

Biotin Helps the skin, hair and nerves. Digestive system. Can help with diabetes. Deficiencies are rare except in pregnant women. They may need to take a supplement.

Fat soluble vitamins They are transported and absorbed in fat. If you take in more than you need, they are stored in the liver. Daily replacement isn’t essential.

Vitamin a 3 forms are active: Retinol Retinal Retinoic acid Together they promote good vision and maintain tissues and skin. Also supports reproduction and growth. Deficiencies in vitamin A can cause night blindness and total blindness in many children, especially in third world countries. Beta-carotene: can produce vitamin A in the body. Deep orange or dark green vegetables contain beta-carotene.

Vitamin D Maintains levels of calcium and phosphorus in the blood. Makes calcium available for proper bone growth. You can get it from sunlight. (10-15 minutes a day for 3 days a week) You can also get it from milk. Rickets is a vitamin D deficiency found mostly in children. In adults, vitamin D deficiency is called osteomalacia: bones are weak and sometimes deformed.

Vitamin E Antioxidant Protect cells, especially lungs from oxidation damage. May reduce heart disease and possibly some cancers.

Vitamin k Helps with blood clotting. Assists in bone health.