Transcript Vitamins and Minerals

Vitamins
 A vitamin is an organic
compound required for
use as a nutrient, by an
organism.
 Vitamins are needed in
small amounts compared
to carbohydrates, lipids
and proteins.
 The body requires many
vitamins as shown on the
diagram to the right.
Vitamin A
 Chemical Name: Retinoids
 Solubility: Fat
 Recommended Daily Intake: 700-900 μg per day
 Good Sources: Liver, Sweet Potatoes, Carrots, Broccoli
 What does it do: Maintains Vision (especially
nightvision), promotes good skin health, anti-oxidant
 Deficiency Disease: Night blindness
Night Blindness
B Vitamins
 Chemical Name: 8 different vitamins
 Solubility: Water
 Recommended Daily Intake: varies
 Good Sources: Meat, Potatoes, Lentils, Bananas, Beans
 What do they do: Maintain metabolic rate, skin and
muscle tone. Enhance cell growth and the immune
system.
 Deficiency Diseases: Beriberi, pellagra, anemia
Beriberi, pellagra, anemia
Vitamin C
 Chemical Name: Ascorbic Acid
 Solubility: Water
 Recommended Daily Intake: 90 mg per day
 Good Sources: Kakadu Plum, Red Pepper, Broccoli,
Lychee
 What does it do: Anti-oxidant
 Deficiency Disease: Scurvy
Scurvy
Vitamin D
 Chemical Name: Calciferol
 Solubility: Fat
 Recommended Daily Intake: 5-10 μg per day
 Good Sources: Fish, eggs, liver, The Sun
 What does it do: Builds up immune system, anti-
cancer properties, reverses cardiovascular disease,
 Deficiency Disease: Rickets and other bone density
issues
Rickets
Vitamin E
 Chemical Name: Tocopherols
 Solubility: Fat
 Recommended Daily Intake: 15 mg per day
 Good Sources: Asparagus, Avocado, Eggs, Nuts,
Spinach, Seeds
 What does it do: Unsure, but may improve defense
against certain cancers
 Deficiency Disease: Very rare, but may resemble
anemia
Anemia
Vitamin K
 Chemical Name: Phylloquinone
 Solubility: Fat
 Recommended Daily Intake: 120 μg per day
 Good Sources: Leafy green vegetables
 What does it do: Blood clotting
 Deficiency Disease: Anemia and low level hemophilia-
like conditions
Hemophilia
Minerals
 A dietary mineral is an
ion of an element (right
off the periodic table)
that the human body
requires in some amount
in its diet.
 It is important to note
that we are taking in the
“ion” of the element, not
the element itself, since
some are very reactive!
Essential Minerals
Element
RDI
Function
Found In
Potassium
4700 mg
Helps generate cell energy
Legumes, Bananas
Chloride
2300 mg
Stomach Acid, Protein Pumps
Salt
Sodium
1500 mg
Helps generate cell energy
Milk, Spinach, Sea
vegetables
Calcium
1000 mg
Bone building, muscle, heart and
digestive health
Dairy Products,
Leafy Vegetables
Phosphorus
700 mg
Making ATP (cell energy) and
bones
Boney Meats
Magnesium
420 mg
Making ATP and bones
Nuts, Soy, Cocoa
Zinc
11 mg
Needed for enzyme function
Various
Iron
8 mg
Hemoglobin function
Red Meat, Fish
Manganese
2.3 mg
Needed for enzyme function
Various
Copper
900 μg
Needed for enzyme function (ETC)
Various
Iodine
150 μg
Metabolism
Salt, Fish
Selenium
55 μg
Needed for enzyme function
Various
Molybdenum
45 μg
Oxidizing enzymes
Various
Dietary Supplements
 A dietary supplement is a
preparation (pill)
intended to provide
nutrients that are
lacking in a person’s diet.
 Usually minerals,
vitamins, amino acids,
fiber or fatty acids are
the lacking nutrients.
Dietary Supplements
 If used correctly, dietary supplements are non-toxic and
non-lethal.
 Dietary supplements should not make health claims
(illegal).
 However abuse or overuse of supplements can result in
serious medical problems and in extreme cases death!
 This guy says you should always consult your doctor before
using dietary supplements.
Homework
1) Be able to distinguish between the roles of the
different vitamins and minerals.
2) What is the difference between a vitamin and a
mineral?
3) What is a dietary supplement? How can they be a
good thing or a bad thing depending on the
situation?