VITAMINS

Organic compounds  Regulate body processes  Nutrient metabolism  Energy production and release  Tissue maintenance  Normal digestion  Infection resistance

VITAMIN CLASSIFICATION 13 known vitamins Two categories: Water-soluble and Fat-soluble Water soluble: B vitamins and Vitamin C Fat soluble: A,D,E, and K

FAT-SOLUBLE VITAMINS Vitamins A, D, E, and K Body stores excess, but toxicity can occur Absorbed through the intestinal walls with fats from foods.

VITAMIN A Maintain healthy eye sight Dairy products, egg yolks, liver, carrots, broccoli, apricots Vitamin A deficiency is one of the major causes of blindness in the world. Underdeveloped countries. Toxicity: very dangerous during pregnancy; birth defects

VITAMIN D Direct exposure from sunlight causes body to make vitamin D. (as little as 15 mins. In the sun) Regulate levels of calcium in the blood Fish, fortified dairy products, eggs Deficiency Rickets: calcium not deposited in the bones & bones become soft and misshapen. Osteomalacia: leg & spine bones soften and bend

RICKETS Vitamin D Deficiency

VITAMIN E Antioxidant- a substance that reacts with oxygen to protect against free radicals. Free radicals can damage tissue. Vegetable oils, whole grains, nuts High temperatures destroy vitamin E Deficiency: premature babies, given a vitamin E supplement at birth

VITAMIN K Blood clotting- stops bleeding Green leafy vegetables, liver Deficiency: newborns and people on antibiotics Toxicity: Rare  symptom is jaundice (yellowing of the skin)

B VITAMINS Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, B6, Folate, and B12 Work as coenzymes to help with the release of energy from carbs, fats, and proteins. Found in many of the same foods: whole grains, green leafy vegetables, dairy products, nuts, meats, fish, eggs

BERIBERI Thiamin Deficiency Symptoms: weakness, loss of appetite, & irritability. Edema and heart failure can occur. Alcoholism increases risks because it diminishes body’s ability to absorb & use thiamin

PELLAGRA Niacin deficiency 4 D’s: Diarrhea, dermatitis, dementia, and death

VITAMIN C Formation of collagen (connective tissue that holds cells together, helps wounds heal quickly) Increases iron and calcium absorption Immune system Citrus fruits, broccoli, cabbage, red peppers

SCURVY Vitamin C deficiency Symptoms: Tiredness, Shortness of breath, wounds heal slowly, bleeding gums

VITAMIN DEFICIENCIES 2main causes  Insufficient amount of a vitamin in the diet  Poverty, lack of variety of foods  Failure of the body to absorb  Medical condition

PREPARING FOODS TO PRESERVE VITAMINS Water, heat, acids, and alkalis can destroy vitamins Do not soak fruits and vegetables in water Cut up fruits and vegetables just before you are ready to cook Cook vegetables quickly with little to no water Bake, roast, steam, stir-fry

MINERALS

 Found in nearly all foods  Do not provide energy  Nutrients needed in small amounts to perform various functions in the body.  Cannot be produced by our bodies  Must be ingested or eaten

MINERALS Help complete chemical reactions, aid in nerve function and muscle contraction, promote growth, body fluid balance  60 different minerals, make up 4% of our body Two Categories Macrominerals and Microminerals

MACROMINERALS Major minerals  Calcium  Phosphorus  Magnesium  Sulfur  Sodium  Potassium  Chlorine/Chloride Large amounts

MICROMINERALS Trace minerals  Iron  Zinc  Iodine  Fluoride  Selenium  Copper  Chromium  Manganese  Molybdenum Small Amounts

CALCIUM  Bones  Dairy products & dark green veggies Osteoporosis: bones become porous and fragile due to a loss of calcium People who fail to eat a calcium-rich diet at a young age, are at risks of problems due to bone loss in old age. Supplements for those who cannot consume dairy products

CALCIUM DEFICIENCY

SODIUM Fluid regulation Salt, bacon, processed foods High Blood Pressure

SODIUM 2,300 milligrams a day

IODINE DEFICIENCY Affects thyroid Prevents goiter

GOITER

IRON Main purpose is to carry oxygen in the hemoglobin of red blood cells throughout your body so cells can produce energy. Iron also helps remove carbon dioxide.

IRON Iron in food exists as two types, heme and non-heme.  Animal foods such as meat, fish and poultry provide heme, which is used most effectively by your body.  Non-heme is found in plant foods such as spinach and beans and isn't as well absorbed.  Vitamin C aids in the absorption of iron in plant foods

IRON DEFICIENCY ANEMIA A condition in which the body's iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States.

IRON DEFICIENCY ANEMIA Symptoms include: fatigue pale skin and fingernails weakness dizziness headache glossitis (inflamed tongue)

IRON NEEDS 15 milligrams of iron daily for girls ages 14 to milligrams daily for boys ages 14 to 18. Iron amounts in foods 3-ounce hamburger: 2.5 milligrams ½ cup of cooked, baked or refried beans: 2 to 3 milligrams 1 slice of enriched bread: 1 milligram. 1 cup of iron-fortified breakfast cereal: 4 milligrams, more or less