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Vitamins and Minerals
Chapter 18
Vitamins
• Keeps your body tissues healthy• Helps carbohydrates, fats & proteins do
their work.• Has antioxidant properties– Antioxidants protect body cells from harmful
chemicals, certain foods and tobacco smoke.
Water Soluble Vitamins
• Dissolve in water.• Pass easily through the blood stream• Not stored by the body• Include Vitamin C & the eight
B vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), B6, B12, Folacin (folic acid) Panatothenic acid, and Biotin
Vitamin Function Food Source DeficiencyC Promotes healthy gums &
tissues
Helps wounds heal
Helps the body fight infection
Citrus fruits, strawberries, broccoli, green peppers, tomatoes, leafy green vegetables
Anemia, infections, sore gums (scurvy), muscle pain, joint pain
Thiamine B1
Helps promote normal appetite & digestion
Helps release energy
Promotes healthy nervous system
Pork & other meats, poultry, fish, eggs, enriched & whole grain breads & cereals
Heart damage, weakness, confusion, paralysis
Riboflavin
B2
Helps cells use oxygen
Helps keep skin, tongue, & lips normal
Milk, cheese, fish, poultry, eggs, dark green leafy vegetables
Eyes sensitive to sun, skin rash, cracks at the corner of the mouth
Niacin
B3
Helps keep the nervous system healthy
Helps cells use other nutrients
Helps keep skin, mouth, tongue, & digestive tract healthy
Meat, fish, poultry, milk, enriched & whole grain breads & cereals, peanuts, peanut butter, dried beans
Weakness (beriberi), dizzy, loss of appetite, confusion, diarrhea, rash
Folate
(folic acid)
Helps produce normal blood cells
Helps convert food into energy
Broccoli, leafy green vegetables, yogurt, strawberries, bananas, oranges, fortified & whole grain breads
Anemia, diarrhea, constipation, infections, confusion, weakness
Pellagra
Fat Soluble Vitamins
• Absorbed and transported by fat.
• Stored by the body.
• Include vitamins A, D, E, and K
Vitamin Function Food Source Deficiency
A Helps keep skin clear & smooth
Helps prevent night blindness
Helps promote growth
Egg yolk, dark green & yellow fruits & vege., butter, whole & fortified milk
Poor teeth & bone growth, night blindness, diarrhea
D Helps build strong bones & teeth in children
Helps maintain bones in adults
Fortified milk, butter & margarine, liver, tuna, egg yolk, the sun
Misshapen bones in children (rickets), softening of bones in adults & bone fracture
E Acts as an antioxidant that protects membranes of cells exposed to high concentrations of oxygen
Liver, eggs, leafy green vegetables, whole grain cereals, salad oils, shortenings
Anemia and weakness
K Helps blood clot Leafy green vegetables, cauliflower organ meats, egg yolk
Hemorrhaging (hemophilia), & general bleeding problems
Minerals
Mineral Function Food Source DeficiencyCalcium Helps build bones & teeth
Helps blood clot
Helps muscles & nerves work
Milk, cheese, leafy green vegetables, other dairy products
Stunts growth in children, bone loss in adults
Phosphorus Helps build strong bones & teeth
Helps regulate many internal bodily activities
Protein & calcium food sources
Weight loss, retarded growth, general weakness
Magnesium Helps cells use energy nutrients
Helps regulate body temp.
Helps muscles & nerves work
Improves acid-alkali balance in the body
Beans, dark green leafy vegetables, meat, nuts, whole grains
Weakness, growth failure in children, confusion
Minerals
Mineral Function Food Source DeficiencyChloride Helps control blood pH &
digest food in the stomachTable salt Muscle cramp, loss of
appetite, growth failure in children
Potassium Balances the flow of water in & out of cells, needed for the functioning of nerves & muscles (including the heart)
Bananas, citrus fruits, dark green leafy vegetables, meat, milk
Muscle weakness, fatigue, confusion
Sodium Works with potassium Processed foods, table salts
Muscle cramps, weakness, loss of appetite
Goiter
Goiter
Goiter
Goiter
Trace ElementsElement Function Food Source Deficiency
Iron Combines with protein to make hemoglobin
Helps cells use oxygen
Helps prevent anemia
Liver, lean meats, egg yolk, dried beans, leafy green vegetables, dried fruits, enriched & whole grain breads & cereals
Pale skin, fatigue, loss of appetite, tendency to feel cold, anemia
Iodine Responsible for your body’s use of energy
Saltwater fish, iodized salt
Goiter, weight gain, slowed mental & physical response.
In pregnancy the fetus’ development can be impaired, resulting in mental retardation or dwarfed physical features
Copper Helps make red blood cells
Keeps your bones, blood vessels, & nerves healthy
Helps your heart work properly
Whole grain products, seafood, organ meats, dry beans & peas, nuts & seeds
Uncommon, but can result in anemia
More Trace Elements
Element Function Food Source DeficiencyZinc Helps your body make
proteins
Heals wounds & form blood
Helps in growth & mainten-ance of all tissues
Affects the senses of taste & smell
Helps your body use Vita. A
Meat, liver, poultry, fish, dairy products, dry beans, peanuts, whole grain products, eggs
Hinder a child’s growth, loss of appetite, reduced resistance to infections, decreased sense of taste and smell
Fluoride Helps strengthen teeth & prevent cavities
Helps maintain bone health
In many communities, small amounts are added to the water to help improve dental health, toothpaste
No evidence that it is harmful, a very high fluoride intake can cause teeth to develop a spotty discoloration
Selenium Helps your heart work properly
Works as an antioxidant
Whole grain breads & cereal, vegetables, meat, organ meats, fish
Causes heart disease
Phytochemicals
• New research indicates the presence of disease fighting nutrients in plant foods
• Beta Carotene: may slow the progression of cancer - yellow & orange fruits & vegetables, dark green vegetables.
• Lutein: may protect against blindness - spinach, greens, tomatoes
Vegetables:
• The color of a vegetable is a clue to its nutrient value…
Red: Vitamin A, C, thiamine, & iron
Green: Vitamin A, B, C, iron, calcium
White: Vitamin B, C, iron, calcium
Yellow: Vitamin A, B, C, calcium
Cooking Vegetables
Is it important to cook vegetables correctly?
Yes, so that you don’t destroy vitamins & minerals,Make them colorful & add to the meal
What changes occur as vegetables are cooked?
Cellulose softens, not as crisp, starch absorbs water,The more soluble nutrients dissolveColor, flavor
Selecting Vegetables
• Look for crispness, color, firmness, soundness, absence of bruises & decay – bright color, not overripe.
• Vegetables can enhance a meal by adding color, variety, flavor, texture, shape & form
Selecting Fruit
• Look for firm to the touch, the right color, well-shaped, heavy for size, aromatic & in good condition
• Avoid too soft or hard, green or under ripe, damaged, bruised, decayed, mildewed or discolored
Remember Enzymatic Browning?Some fruits & vegetables turn brown after cutting because it is exposed to air.
To prevent browning, soak or cover in ascorbic acid,lemon or orange juice, cover tightly with cellophane
Nutrients supplied by fruits
• Vitamins A, B, and C
• Iron
• Calcium
• Fiber
• Carbohydrates