1. Vitamins and Minerals

2. Vitamins Complex organic substances vital to life
Required in tiny amounts, as little as a millionth of a gram per day for some.
Perform specific functions in the body by working with compounds called enzymes.
Regulators - for various metabolic processes

3. Structure Single self contained units Do not form chains
Transported and absorbed by
fat (A, D, E and K)
water (B, C)

4. Vitamin Precursors
Compounds which can be converted/synthesized within the body, into the active form of the vitamin.
also called ‘provitamins’
Some precursors are made by the body; others must be consumed
Some common precursors include:
Vitamin
Precursor
Vitamin A (retinol)
Beta-carotene (consume)
Vitamin B3 (niacin)
Tryptophan (consume)
Vitamin D
Cholesterol (synthesize)

5. Enzymes and Coenzymes
Coenzyme
Vitamin
Enzyme
One way in which vitamins regulate body functions is by combining with coenzymes to allow enzymes to function properly.
Vitamins, coenzymes, and enzymes all have unique shapes that allow them to combine in ways to promote specific functions.
When the body is missing certain vitamins, vital enzyme reactions slow down or can’t take place at all.

6. Minerals
inorganic (ie., do not contain carbon) elements needed by the body
Make up about 5% of your body weight
Help various chemical reactions and body reactions take place
From building strong bones to transmitting nerve impulses.

7. Major Minerals Sodium, Potassium, Chloride
Found in salty things, milk, meats, and some vegetables and fruits
Needed for electrical signals (nerves and muscles) and proper fluid balance
Too much can lead to fluid retention, high blood pressure, heart attach and stroke.

8. Calcium
Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health
Found in milk products, salmon, and greens
Deficiencies cause Osteoporosis
Phosphorus
Important for healthy bones and teeth; found in every cell; part of the system that maintains acid- base balance
Found in meat and milks products

9. Magnesium
Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health
Nuts and seeds; legumes; leafy green vegetables; seafood; chocolate
Sulfur
Insulin production, keeps complexion clear, helps remove toxins and relieve pain
Occurs in protein based foods.

10. Trace Minerals Need 10mg or less a day Iron – blood, metabolism
Iodine – Intestines, Thyroid (hormone that regulates growth and development)
Zinc – Healing wounds, Sperm production, fetal development, immune system health, taste perception
Cooper – Skin, part of many enzymes
Manganese – Bones, Brain health, part of many enzymes
Fluoride – Bones, Teeth
Chromium – Digestion, works with insulin to regulate blood sugar levels
Selenium – Growth rates, antioxidant (protects body from cell damage
Molybdenum – Breaking down fats

11. Phytochemicals Compounds from plants that improve health Examples
Beta Carotene in carrots
Antioxidant (reduces aging)
May reduce cancer risk
Lignans in flaxseed
May reduce risk of breast and ovarian cancer