Transcript Vitamins and Minerals

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
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Dissolve in water.
Pass easily through the blood stream
Not stored by the body
Include Vitamin C & the eight
B vitamins.
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Thiamin (B1),
Riboflavin (B2),
Niacin (B3),
B6,
B12,
Folacin (folic acid)
Panatothenic acid, and Biotin
Vitamin
Function
Food Source
Deficiency
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
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
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
C
Niacin
B3
Folate
(folic acid)
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
Deficiency
Calcium
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
Chloride
Potassium
Sodium
Function
Food Source
Deficiency
Helps control blood pH &
digest food in the stomach
Table salt
Muscle cramp, loss of
appetite, growth failure
in children
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
Works with potassium
Processed foods, table
salts
Muscle cramps,
weakness, loss of
appetite
Goiter
Goiter
Goiter
Goiter
Trace Elements
Element
Food Source
Deficiency
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
Iron
Function
More Trace Elements
Element
Zinc
Fluoride
Selenium
Function
Food Source
Deficiency
Helps your body make
proteins
Heals wounds & form blood
Helps in growth & maintenance 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
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
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 dissolve
Color, 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
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Vitamins A, B, and C
Iron
Calcium
Fiber
Carbohydrates