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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 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 • • • • • Vitamins A, B, and C Iron Calcium Fiber Carbohydrates