Vitamins and Minerals PDF

 Micronutrients are those nutrients that the body needs in smaller amounts. Water Soluble Fat Soluble Minerals Water Vitamins Vitamins Calcium Vitamin B1 Vitamin A Potassium Vitamin B2 Vitamin D Sodium Vitamin B6 Vitamin E Iron Vit...

 Micronutrients are those nutrients that the body needs in smaller amounts. Water Soluble Fat Soluble Minerals Water Vitamins Vitamins Calcium Vitamin B1 Vitamin A Potassium Vitamin B2 Vitamin D Sodium Vitamin B6 Vitamin E Iron Vitamin B12 Vitamin K Zinc Vitamin C Folic Acid  Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must come from food. Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.  Water-soluble vitamins Nutrient Function Sources Thiamine (vitamin B1) Part of an enzyme needed Found in all nutritious foods in for energy metabolism; moderate amounts: pork, whole important to nerve grain foods or enriched breads function and cereals, legumes, nuts and seeds Riboflavin (vitamin B2) Part of an enzyme needed for Milk and milk products; leafy green energy metabolism; important vegetables; whole grain foods, enriched for normal vision and skin breads and cereals health Niacin (vitamin B3) Part of an enzyme needed for Meat, poultry, fish, whole grain foods, energy metabolism; important enriched breads and cereals, vegetables for nervous system, digestive (especially mushrooms, asparagus, and system, and skin health leafy green vegetables), peanut butte Nutrient Function Sources Pantothenic acid Part of an enzyme needed Widespread in foods for energy metabolism Biotin Part of an enzyme needed Widespread in foods; also for energy metabolism produced in intestinal tract by bacteria Pyridoxine (vitamin B6) Part of an enzyme needed Meat, fish, poultry, for protein metabolism; vegetables, fruits helps make red blood cells Nutrient Function Sources Folic acid Part of an enzyme needed Leafy green vegetables and for making DNA and new legumes, seeds, orange cells, especially red blood juice, and liver; now added cells to most refined grains Cobalamin (vitamin B12) Part of an enzyme needed Meat, poultry, fish, for making new cells; seafood, eggs, milk and important to nerve function milk products; not found in plant foods Ascorbic acid (vitamin C) Antioxidant; part of an Found only in fruits and enzyme needed for protein vegetables, especially metabolism; important for citrus fruits, vegetables in immune system health; aids the cabbage family, in iron absorption cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit  Fat-soluble vitamins Nutrient Function Sources Vitamin A (and its Needed for vision, healthy Vitamin A from animal precursor*, beta-carotene) skin and mucous sources (retinol): fortified *A precursor is converted by membranes, bone and tooth milk, cheese, cream, butter, the body to the vitamin. growth, immune system fortified margarine, eggs, health liver Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin) Vitamin D Needed for proper Egg yolks, liver, fatty fish, absorption of calcium; stored fortified milk, fortified in bones margarine. When exposed to sunlight, the skin can make vitamin D. Nutrient Function Sources Vitamin E Antioxidant; protects cell Polyunsaturated plant oils walls (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds Vitamin K Needed for proper blood Leafy green vegetables such as clotting kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria  DEFICIENCY OF VITAMINS Disorders that impair the intestine’s absorption of food (called malabsorption disorders) can cause vitamin deficiencies. Some disorders impair the absorption of fats. These disorders can reduce the absorption of fat-soluble vitamins—A, D, E, and K—and increase the risk of a deficiency. Such disorders include chronic diarrhea, Crohn disease, cystic fibrosis, certain pancreatic disorders, and blockage of the bile ducts. Some types of weight-loss (bariatric) surgery can also interfere with absorption of vitamins.  Liver disorders and alcoholism can interfere with the processing (metabolism) or storage of vitamins. In a few people, hereditary disorders impair the way the body handles vitamins and thus cause a deficiency. If people must be fed intravenously for a long time or if the formula used lacks the needed nutrients, people may develop a vitamin (or mineral) deficiency. Drugs can also contribute to deficiency of a vitamin. They may interfere with absorption, metabolism, or storage of a vitamin Water Soluble vitamins deficiencies  B1 Deficiency – Beriberi: occur for men in the sea, alcoholic with poor diet, eating polished rice, polyneuritis. – Wet: pain, muscle weakness, inability to perform coordinated movement – Dry: edema, swelling, heart failure – Infantile: cardiovascular symptoms  B2 (ribivalavinosis) Inflammation of lips & tongues, waxy eruption, crack , cornea infiltrated with blood vessels Niacin (vitamin B3) Pellagra: maize eating people reddish-brown discoloration of skin, GIT inflammation, 4Ds (diarrhea ,dermatitis , dementia and death) B12 Lack of intrinsic factors cause pernicious anemia Megaloblastic anemia  Folic acid Megaloblastic anemia Neural tubal defect in fetus due to defect in mothers during pregnancy Vit. C Scurvy: weakness, irritability, hemorrhage, gum inflammation, bone degeneration Fat Soluble vitamins deficiencies and Toxicity  Deficiencies: Vitamin A 1. Night blindness is one of the early signs of vitamin A deficiency, because of the role of vitamin A in vision. 2. Bacterial invasion and permanent scarring of the cornea of the eye (xerophthalmia) is a symptom of more profound deficiency, but this is due to a different mechanism, 3. the lack of vitamin A for control of gene expression. Profound vitamin A deficiency also results in altered appearance and function of skin, lung, and intestinal tissues  Vitamin D Deficiencies: In humans, deficiency symptoms include rickets in children, osteomalacia in adults, muscle weakness, bony deformities, neuromuscular irritability causing muscle spasms of the larynx (laryngospasm) and hands (carpopedal spasm), generalized convulsions and tetany and dental caries.  Vitamin K Deficiency disruption of blood clotting Vitamin E Deficiency Hemolytic anemia especially in premature baby Mineral elements  Mineral elements Account 3% body weight Essential constituent of soft tissue,fluid & skeleton Calcium Phosphorus potassium sulphur sodium chlorine iron fluorine copper zinc iodine cobalt manganese chromium selenium  Function 1. Are constituent of bone & teeth (calcium, phosphorus, magnesium) 2. Control the composition of body fluid (extracellular & blood= sodium & chloride ) (intracellular = Potassium,phosphorus, magnesium) 3. Incorporate into enzyme & protein (sulphur is part of A.A methionine & cysteine)  Calcium Function Deposit in soft tissue to harden them Plays part in controlling heart action, skeletal muscle & excitability of the nerve Has role in blood clotting Absorption Facilitated by vit. D, proteins Reduced by phytic acid, oxalic acid Sources dairy product, fortified flour, egg,leafy vegetable, fish, cabbage, broccoli Deficiency results in osteomalatia, osteoporosis, rickets, increased neuromuscular iritability, tachycardia, increased blood clotting and increased carcinoma of colon. Excess intake results in renal insufficiency, vascular and soft tissue calcification, hypercalciuria and kidney stones. 4 Children need 2 ‐4 times more calcium per kg body weight than adults, higher intake recommended during preadolescence, puberty, pregnancy, lactation.  Phosphorus Function – Combined with calcium to form the bone & teeth – Essential cell component (phospholipid) – Maintain acid/ base balance – Release energy from carbohydrate & fat Sources ✓ Meat, egg, dairy, fish, cereals Deficiency Teeth decay Excess increases the risk of osteoporosis. With advanced age renal function declines, and high phosphate intake can increase risk of bone demineralisation.  Iron Function – Formation of hemoglobin – Constituent of enzyme Storage – Liver, bone marrow & spleen in the form of ferritin Haem iron absorption Amount of haem iron present in meat (high haem iron content boost iron absorption) Content of calcium in meal (high calcium content reduce iron absorption) Food preparation (time, temperature): may cause leaching of haem iron Nonhaem iron absorption Iron status of the individuals Amount of bioavailable nonhaem iron Balance between dietary factors enhancing and inhibiting iron absorption Factors enhancing iron absorption Ascorbic acid Meat, fish and seafoods Certain organic acids (citric, lactic, malic, tartaric) Factors inhibiting iron absorption Presence of anti-nutrients (example phytates and tannin) in cereal based food products Iron binding phenolic compounds in tea, coffee, red wine, some leafy vegetables, herbs, nuts and legumes Calcium Soy protein  Non dietary Factors affecting Iron absorption body iron stores - absorption is increased in iron deficiency and reduced in iron overload Rate of erythropoiesis - absorption is increased by increased erythropoiesis, independent of body stores Deficiency Before iron deficiency causes anaemia the iron store in the reticuloendothelial system must be completely depleted. Many women in the reproductive age group have very limited or no storage iron due to menstrual blood loss. As iron deficiency develops, symptoms result from anaemia, most commonly tiredness and perhaps breathlessness on exercise. Iron overdose iron overdose causes corrosive damages to gastrointestinal (GI) mucosa and can lead to acute hemorrhagic gastritis, massive fluid loss (because of third spacing), bleeding and shock when serum iron level exceeds the body's binding capacity, free iron produces an increase in reactive oxygen species (ROS) or so called oxygen, free radicals, such as hydroxyl radical, superoxide radical or hydrogen peroxide leading to lipid peroxidation and cellular membrane damage  Iodine Function Formation of thyroxin Source vegetables, seafood cabbage, turnip & hard water (goitrogens ) Deficiency Endemic goiter, cretinism in children  Fluorine Found in teeth & skeleton Sources water, tea , seafood Function prevent dental caries Excessive intake cause discoloration of the teeth  COPPER Functions of Dietary Copper: Copper contributes to iron metabolism (iron absorption, synthesis of hemoglobin and cytochrome) A copper containing enzyme helps in release of iron from its storage. Copper is important for tissue proteins synthesis. Copper is needed by enzymes that protect the body against free radicals. Copper helps the function of the immune system and blood lipoprotein metabolism Sources of Dietary Copper: Animal foods: liver, kidney, shellfish (milk is poor in copper) Dried beans, nuts and raisins Defciency Anemia ,bone abnormalities  Sodium Function Plays part in the fluid exchange between cell and tissue fluid Source Salt, egg, meat, fish, cheese Excessive Hypertension Deficiency Fatigue, muscle cramps  Potassium Found in the body cell It action is complement to that of sodium Source: fruit, veg, coffee Kidney regulate potassium in the body Excessive cardiac arrest Deficiency cause muscle paralysis  Zn Zinc is a cofactor for more than 300 enzymes. ,Formation of collagen ,Component of insulin , Wound healing , Taste acuity ,Essential for growth,Immune reactions. Sources: Seafood ,Milk ,Liver ,Eggs.Wheat bran and legumes  Deficiency Decreased appetite and taste acuity. Delayed growth. Dwarfism. Hypogonadism (subnormal development of male sex organs). Poor wound healing. Anemia. Acnelike rash. Impaired immune response. Zn excess loss of appetite  Selenium (Se) Sources: Seafood ,Kidney , Liver , Muscle meats ,Grains Heaviest concentration in liver, kidneys and heart Function Constituent of most body tissues , Needed for metabolism , Antioxidant functions (It is a component of an enzyme that acts as an antioxidant),and It protects cell against oxidation and spares vitamin E. Antioxidants  Production of Energy and Free Radicals Oxygen is the fuel that gives energy to body cells, When oxygen enters the cells, the cells produce adenosine triphosphate (ATP), that when it breaks down it produces energy for muscles and organs to function When oxygen is obstructed or cannot get into the cells as needed, free radicals develop  Free radicals (oxidants or reactive oxygen substance) are highly reactive molecules which target the tissue’s protein bonds, DNA, and unsaturated fatty acids within the cell membrane. If free radicals are not inactivated, their chemical activity damage the body cells  Sources of Free Radicals Internally generated sources: Normal metabolism Mitochondria phagocytes Xanthine oxidase Exercise Inflammation Ischemia  External sources: Cigarette smoke Environmental pollutants Ultraviolet light. Certain drugs and pesticides  Protection against Oxidants Enzymes: glutathione, superoxide dismutase and catalase are examples of enzymes involved in decreasing the concentration of most harmful oxidants. Nutrition plays key a role in maintaining the body’s enzymatic defense mechanism against free radicals. Essential minerals: selenium, copper, manganese and zinc control the activity of the enzymes.  ANTIOXIDANTS The sources of small molecular weight compounds are: – Products of normal metabolism: glutathione. – Dietary: vitamin E, vitamin C and carotenoids. Some foods also contain other antioxidant substances e.g. soybeans, green tea, coffee, citrus fruits and other fruits, onions and olives.  The Major Antioxidant Nutrients Vitamin E is a major antioxidant in all the cell membranes and it protects the poly- unsaturated fatty acids against oxidation. Vitamin C (ascorbic acid) is an important antioxidant in the extra-cellular fluids. Carotenoids are groups of red, orange and yellow pigments found in plant foods especially fruits and vegetables.  Guidelines to benefit from antioxidants Food rich in antioxidants has to be consumed very day Minimize the exposure to oxidative stress Antioxidant combination Synergistic effect: vitamin C reinforces the antioxidant effect of vitamin E. Also vitamin E and selenium act synergistically. Sparing effect: vitamin E can protect B- carotene molecule from oxidation.  Examples of the Protective effect of Antioxidants Prevent Heart Diseases through inhibition of transformation of LDL (low density lipoprotein) into oxidized form. Oxidized LDL play a role in the pathogenesis of atherosclerosis. Control High Blood Pressure through inhibition of LDL oxidation, and helping the blood vessels to be flexible Protect against diabetes-related damage through protecting the body from free radicals produced due to metabolic disorders associated with diabetes.  Prevent the development of cancer through regression of pre-malignant lesions or inhibition of progression to malignancy. Slow the effect of aging through reduce the excess formation of free radicals that play role in wrinkling skin, loss of muscle elasticity, reduced immunity and memory failures