MICRONUTRIENTS VITAMINS AND MINERALS

OVERVIEW Vitamins are essential for the regulation of the body’s metabolic functions. They are required in small amounts. They help the body use energy effectively.

VITAMINS WATER SOLUBLE FAT SOLUBLE

WATER SOLUBLE Soluble in water Dissolve into the blood plasma B group vitamins Vitamin C

FAT SOLUBLE Not soluble in water. Stored in the body and transported by special proteins Vitamin A,D, E and K

VITAMIN A Necessary for growth and repair of body tissues. In specific the tissue that lines the skin and mucous membranes of the mouth, nose, throat and lungs. The skin serves as a protective barrier to infection caused by bacteria and damage from other sources. A good exam response. Vitamin A can improve health by protecting mucous membranes, thereby reducing the susceptibility of infections.

Vitamin A continued…… Helps with: -maintenance of bones, gums and tooth enamel. -contributes to good vision -Beta-carotene is a precursor of vitamin A that promotes a healthy immune system -Aids in RNA synthesis- cell development.

Vitamin A food sources

B group vitamins Metabolism of carbohydrates, protein and fat for energy production. Maintenance of healthy skin Enhance immune and nervous system function Promote cell growth and division

B1- Thiamine Convert carbohydrate to glucose. Essential for healthy heart and nerve function- including brain Smaller roles- HCL production in the stomach lining and blood formation Essential for cell growth and normal muscle development.

Food sources Thiamin

Vitamin B3- Niacin Metabolism of carbohydrates, fats and protein. Vital tp maintenance of nervous system and digestive system Improve blood circulation Reduce blood cholesterol. Good exam response. Vitamin B3 plays a role in reducing blood cholesterol therefore decreasing the chance of high blood pressure.

Food sources of B3-niacin

Vitamin B2- Riboflavin Metabolism of carbohydrates, fats and proteins- therefore energy production. Growth of cells, in particular red blood cells. Necessary for good vision, skin, nails and hair.

Vitamin B6- Pyridoxine Metabolism of protein and fat in particular fatty acids. Production of antibodies that help fight bacterial diseases. Healthy functioning of nervous system and brain. Involved in the regulation of sodium and potassium balance Required for the absorption of B12.

Food sources B6

Vitamin B9-folate/folic acid With B12 is essential for formation, maturation and multiplication of red blood cells. Synthesis of DNA and RNA which control tissue growth and cell function. Metabolism of protein and is linked with decreasing an amino acid in the blood linked with heart disease. During pregnancy folate is essential to reduce the likelihood of spina bifida ( first three months)

Vitamin B9-folate/folic acid- food sources

Vitamin B12- cyanocoblalamin Production and regeneration of red blood cells Nervous system functioning Metabolism of folic acid

Vitamin B12- cyanocoblalamin0-food sources

Vitamin C Formation of collagen. Collagen is a connective tissue protein that holds body structures such as skin, cartilage,tendon and bone. Healthy bones, teeth, gums and blood vessels. Absorption of iron It is an antioxidant that protects other nutrients from damage from oxidation

Food sources Vitamin C

Vitamin D Essential for the absorption of calcium and phosphorus. Maintains adequate levels of minerals Calcium and phosphorus Maintains a stable nervous system, normal heart action and blood clotting, formation of RNA

Vitamin D- Sources

Minerals Inorganic chemicals in the diet and body. The human body needs 20 different minerals to function and maintain body processes effectively. Minerals required in large amounts: calcium, sodium, potassium Minerals required in small amounts: magnesium, zinc,iodine, sodium and copper

Calcium Most abundant mineral in body Construction and maintenance of bones and teeth. 99% of body’s calcium is in the skeleton and teeth. 1% is in the blood and soft tissue Calcium is essential for maximising bone density and reaching peak bone mass. Exam response: Inadequate calcium intake can adversely influence bone density, therefore increasing the chance of developing osteoporosis. Osteoporosis is a decrease in bone density which can lead to increased susceptibility of bone fractures.

Calcium Assists in the transmission of nerve pulses for muscular contraction Regulating heart rhythm as well as blood pressure Helps with blood clotting and wound healing

Food sources for calcium

Phosphorus 2 nd most abundant mineral in the body, found in bones and teeth. Forms with calcium to form calcium phosphate. Makes the skeleton rigid Plays a role in energy production Synthesis for growth, maintenance and repair of cells Muscular contractions, heartbeat, nerve transmissions

Phosphorus food sources

Iron Essential component for haemoglobin in the blood and myoglobin in the muscles. Haemoglobin carries oxygen to maintain life functions. Myoglobin supplies oxygen to working muscles

Iron – food sources

sodium Regulation of BP and blood volume. Maintain water balance Maintaining pH levels for nerve transmission impulses Food sources:

Iodine Used by thyroid gland- regulates cell activity and growth in most body tissues. Essential for normal growth and development. Metabolise energy nutrients Food sources:

Flouride Harden tooth enamel Prevent dental cavities When food is eaten bacteria naturally occurs and starts to decay and corrode tooth enamel. Food sources