Vitamins, Minerals, and Water

• Vitamins, minerals, and water are essential nutrients required for various bodily functions
• These nutrients do not provide energy directly but play crucial roles in metabolism and overall health

Vitamins

• Organic compounds needed in small amounts
• Classified as either water-soluble or fat-soluble
• Water-soluble vitamins include the B vitamins and vitamin C
• Fat-soluble vitamins include vitamins A, D, E, and K

Water-Soluble Vitamins

• B vitamins: Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9), Cobalamin (B12)
• Vitamin C (Ascorbic Acid)
• Water-soluble vitamins are generally not stored in the body to a significant extent
• Excess amounts are typically excreted in urine, reducing the risk of toxicity
• Regular intake is important to maintain adequate levels

Thiamin (B1)

• Functions as a coenzyme in energy metabolism
• Important for nerve function
• Food sources include pork, whole grains, and legumes
• Deficiency can lead to Beriberi, characterized by muscle weakness, and neurological symptoms

Riboflavin (B2)

• Involved in energy metabolism as a component of FAD
• Supports normal cell growth and function
• Food sources include milk, eggs, and green vegetables
• Deficiency can cause inflammation of the mouth and skin

Niacin (B3)

• Key component of NAD and NADP, essential for energy metabolism
• Can be synthesized from tryptophan
• Food sources include meat, poultry, and enriched grains
• Deficiency can cause Pellagra, characterized by dermatitis, diarrhea, and dementia

Pantothenic Acid (B5)

• Involved in energy metabolism as part of Coenzyme A
• Widespread in foods
• Deficiencies are rare

Pyridoxine (B6)

• Involved in amino acid metabolism and neurotransmitter synthesis
• Important for immune function
• Food sources include meat, bananas, and potatoes
• Deficiency can cause neurological symptoms and anemia

Biotin (B7)

• Functions as a coenzyme in metabolism of carbohydrates, fats, and proteins
• Important for cell growth
• Food sources include eggs, liver, and nuts
• Deficiency is rare

Folate (B9)

• Essential for DNA synthesis and cell division
• Important during pregnancy to prevent neural tube defects
• Food sources include leafy green vegetables, legumes, and fortified grains
• Deficiency can cause megaloblastic anemia

Cobalamin (B12)

• Required for nerve function and red blood cell formation
• Requires intrinsic factor for absorption in the small intestine
• Food sources include animal products
• Deficiency can cause pernicious anemia and neurological problems

Vitamin C (Ascorbic Acid)

• Antioxidant that supports immune function
• Important for collagen synthesis, wound healing, and iron absorption
• Food sources include citrus fruits, berries, and vegetables
• Deficiency can cause Scurvy, characterized by bleeding gums, and poor wound healing

Fat-Soluble Vitamins

• Vitamins A, D, E, and K
• Absorbed with dietary fats
• Stored in the liver and fatty tissues
• Higher risk of toxicity compared to water-soluble vitamins due to storage capacity

Vitamin A

• Important for vision, immune function, and cell growth
• Exists as retinol, retinal, and retinoic acid
• Food sources include liver, dairy products, and orange/yellow vegetables
• Deficiency can cause night blindness and impaired immune function
• Excessive intake can lead to toxicity, causing liver damage and birth defects

Vitamin D

• Promotes calcium absorption and bone mineralization
• Synthesis in the skin upon exposure to sunlight
• Food sources include fortified milk, fatty fish, and egg yolks
• Deficiency can cause Rickets in children and Osteomalacia in adults
• Excessive intake can lead to hypercalcemia

Vitamin E

• Antioxidant that protects cell membranes from damage
• Food sources include vegetable oils, nuts, and seeds
• Deficiency is rare but can cause nerve damage and muscle weakness
• Excessive intake can interfere with blood clotting

Vitamin K

• Essential for blood clotting and bone metabolism
• Synthesized by bacteria in the gut
• Food sources include green leafy vegetables
• Deficiency can cause bleeding disorders
• Important nutrient for newborns, who receive a vitamin K injection shortly after birth

Minerals

• Inorganic substances required for various bodily functions
• Classified as major minerals or trace minerals based on the amount needed in the diet

Major Minerals

• Required in amounts greater than 100 mg per day
• Include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur

Calcium

• Important for bone health, muscle function, and nerve transmission
• Food sources include dairy products, leafy green vegetables, and fortified foods
• Deficiency can lead to osteoporosis
• Works closely with vitamin D for absorption

Phosphorus

• Component of bone, DNA, and ATP
• Involved in energy metabolism and acid-base balance
• Food sources include meat, dairy products, and grains
• Deficiency is rare

Magnesium

• Involved in muscle and nerve function, blood glucose control, and bone health
• Food sources include nuts, seeds, and green leafy vegetables
• Deficiency can cause muscle cramps and irregular heartbeat

Sodium

• Electrolyte that regulates fluid balance and blood pressure
• Primary source is table salt
• Excessive intake can lead to hypertension
• Important for nerve and muscle function

Potassium

• Electrolyte that regulates fluid balance and blood pressure
• Important for nerve and muscle function
• Food sources include fruits, vegetables, and legumes
• Deficiency can cause muscle weakness and irregular heartbeat

Chloride

• Electrolyte that regulates fluid balance and blood pressure
• Found primarily in table salt
• Important for digestion

Sulfur

• Component of some amino acids and vitamins
• Involved in protein structure
• Widespread in foods
• Deficiency is rare

Trace Minerals

• Required in amounts less than 100 mg per day
• Include iron, zinc, copper, iodine, selenium, manganese, fluoride, chromium, and molybdenum

Iron

• Component of hemoglobin, which carries oxygen in the blood
• Important for energy metabolism and immune function
• Food sources include meat, beans, and fortified cereals
• Deficiency can cause iron-deficiency anemia
• Absorption enhanced by vitamin C

Zinc

• Supports immune function, wound healing, and cell growth
• Food sources include meat, seafood, and nuts
• Deficiency can impair immune function and growth

Copper

• Involved in iron metabolism, enzyme function, and antioxidant defense
• Food sources include liver, seafood, and nuts
• Deficiency is rare

Iodine

• Required for thyroid hormone synthesis
• Important for metabolism and growth
• Food sources include iodized salt and seafood
• Deficiency can cause goiter and hypothyroidism

Selenium

• Antioxidant that supports immune function
• Food sources include Brazil nuts, seafood, and meat
• Deficiency can impair immune function

Manganese

• Involved in enzyme function and bone health
• Food sources include whole grains, nuts, and tea
• Deficiency is rare

Fluoride

• Strengthens tooth enamel and prevents dental caries
• Found in fluoridated water and toothpaste
• Excessive intake can cause fluorosis

Chromium

• Enhances insulin action and glucose metabolism
• Food sources include broccoli, whole grains, and brewer's yeast
• Deficiency is rare

Molybdenum

• Involved in enzyme function
• Food sources include legumes, grains, and nuts
• Deficiency is rare

Water

• Essential for life and involved in numerous bodily functions
• Transports nutrients and waste products
• Regulates body temperature
• Participates in metabolic reactions
• Lubricates joints and tissues
• Makes up about 50-70% of body weight

Water Balance

• Water intake should equal water output
• Sources of water intake include beverages, food, and metabolic water
• Water output occurs through urine, sweat, respiration, and feces

Dehydration

• Occurs when water loss exceeds water intake
• Can cause fatigue, headache, dizziness, and constipation
• Severe dehydration can be life-threatening

Water Recommendations

• Vary depending on age, activity level, and climate
• General recommendation is about 8 cups (2 liters) per day
• Increased fluid intake may be necessary during exercise and in hot weather