Food Mans Module 3- The micronutrients
Lesson 10- Vitamins
What are Vitamins?
Tasteless organic compounds. Non-caloric. Body cannot make them
so we get them from our diet
Called micronutrients because they perform their functions in very
small amounts
13 vitamins needed by the body- either fat soluble (A, D, E, K) or
water soluble (B and C)
Two types of vitamin deficiencies- Primary (when vitamin is lacking
in the diet). Secondary- when you eat a a lot th of foods that contain
few vitamins
Multivitamins and Megavitamins
Multivitamin- many vitamins in one pill
Megavitamin- large dose of one nutrient in a pill
Multivitamins are measured either in milligrams or micrograms
Some are measured according to their IU (international unit)- this
helps you assess the nutrient value of vitamin precursors
Other vitamin values are expressed as vitamin equivalents
Fat Soluble Vitamins- Vitamin A
Preformed Vitamin A- Retinoids that your body readily uses (eggs,
milk and cheese)
Provitamin A carotenoids- From plant sources which can be
converted to retinol in the body (carrots, squash, sweet potatoes)
Benefits of Vitamin A
Helps the eyes, skin, lungs, intestinal tract, kidneys. Creates white
blood cells that can help fight disease
Consequences of Excessive Vitamin A
For an adult male, 900 mg and above is toxic and for females 700 mg
and above
Symptoms are hair loss, joint pain, rashes, and liver damage
Vitamin A Deficiencies
Blindness and stunted growth
Vitamin A and the Visual Cycle
Retinal enables our eyes to react to changes in light
Light enters through cornea and hits retina- a light sensitive
membrane
Retinal is composed of light sensitive rods and cones that aid in seeing
color
As light energy hits retina, pigment molecules called Rhodopsin
(made of retinol and a protein called opsin) separate.
Changes shape to transfiguration, which conveys info to brain
Vitamin D
Sunshine vitamin because it is made in your body with the help of
the suns ultraviolet rays
Individuals with darker skin need longer periods of sun exposure to
get Vitamin D and sunscreen can block it
Can also get it by eating breakfast cereals and yogurt
Benefits of Vitamin D
Helps stimulate absorption of calcium and phosphorus. Also maintains
blood calcium and works with calcium to help your teeth
Consequences of Excessive Vitamin D
Symptoms include headaches, nausea, and problems caused by
calcium spilling into the blood and the soft tissue
Vitamin D Deficiencies
Rickets- bone growth disease in children
Osteomalacia- adult equivalent of rickets
Osteoporosis- makes bones become porous and can cause curvature of
spine
Activation of Vitamin D
Ultraviolet rays of sun react with 7 dehydro cholesterol
Forms provitamin D 3 which is absorbed through skin and transported
to liver and converted to Calcidiol
Taken to kidneys and transformed into calcitrol which can now
participate in regulation of calcium in metabolism
Vitamins E and K
Vitamin E- powerful antioxidant. Protects cell membranes and
prevents oxidation of bad LDL cholesterol carrier
Neutralizes free radicals before they harm cell membranes
Also an anticoagulant. Inhibits platelets from unnecessarily clumping
together and creating a blood clot. Also decreases ability of blood
components to stick to the lymph and blood vessels
Sources of it are vegetable oils, nuts, seeds, broccoli
Overconsumption could possibly interfere with blood clotting.
Deficiencies are rare
Two forms of Vitamin K: 1. Menaquinone- synthesized by bacteria
that exist in your intestinal tract. 2. Phylloquinone- found in green
plants and is the primary source of Vitamin K in our diet
Plays a major role in blood clotting and is important to bone health.
Sources are broccoli, spinach, and salad greens
Natural forms are not toxic but the pseudo-precursor of synthetic
Vitamin K (menadione) is toxic. Excess of it can cause anemia or
jaundice
Vitamin K has an antagonist called dicoumarol which can prevent it
from being used
This antagonist is used during surgery which doctors do not want the
blood to clot
Water Soluble Vitamins
Vitamin C and 8 B- complex vitamins
Part of total enzyme system. Coenzymes (used with other components
to perform chemical reaction)
Total Enzyme system= Protein (Apoenzyme) + Vitamin (Coenzyme)+
Mineral (Cofactor)
Not all enzyme systems require coenzymes but those that do need
these components
The vitamin is required in specific reactions when metabolizing food.
Various ones are involved in breaking down carbohydrates, fats and
proteins.
Vitamin C (absorbic acid)
Acts as a coenzyme used to synthesize certain amino acids
Required in making of collagen
Involved in formation of adrenaline. Helps you absorb iron and break
down histamine
Keeps your immune system healthy by enabling your body to make
white blood cells
Sources: Tomatoes, peppers, broccoli, oranges
Adult male should have 90 mg and Females 75 mg per day
Overconsumption can lead to discomfort and kidney stones
Symptoms of a deficiency include bleeding gums and teeth. AN
extreme lack can cause scurvy
The B Vitamins
Coenzymes. Also used to metabolize carbohydrates, proteins, and fat
Vitamin B1 (thiamin)- Needed for nerve function and energy
metabolism. Sources: Whole grain foods. Deficiency causes beri beri
whose symptoms are edema and muscle wasting
Vitamin B2 (riboflavin)- Important for energy metabolism. Sources:
Milk, Yogurt, and Grains. Excess amounts are excreted in urine.
Deficiency is called ariboflavinosis and symptoms are a magentacolored tongue, a red cracked mouth (cheliosis), and conjunctivitis
Vitamin B3 (niacin)- Needed to use energy in food to synthesize fat
and cholesterol and keep your skin cells healthy and your digestive
system functioning. Lowers cholesterol and high fat levels and raises
level of HDL cholesterol (good kind). Sources: meat, poultry, peanut
butter, mushrooms. The body manufactures its own by converting the
amino acid tryptophan into niacin. AN excess can cause skin flushing
and liver problems. Too little can cause pellagra which causes
dermatitis, diarrhea, dementia, and death
Vitamin B5 (pantothenic acid)- Helps the body produce energy from
glucose and fats. Found in many foods. Deficiencies are rare and it is
not toxic. An excess is excreted
Vitamins B6 and B7
Vitamin B6- found in 3 forms: Pyridoxine, Pyridoxal, and
Pyriodxamine- each which represents different biological activities for
this nutrient. Important in protein metabolism. Sources are seeds,
beans, watermelon, fruits, and bananas. Megadose can lead to nerve
damage. Deficiency can result in anemia or convulsions.
Vitamin B7 (biotin)- helps in activating enzymes to metabolize
carbon dioxide. Found in variety of foods. Deficiencies are rare.
Vitamins B9 and B12
Vitamin B9 (folate)- vital to making of DNA in your cells. Helps
maintain healthy blood cells. Sources: Citrus products, green
vegetables. Consuming too much folic acid can be harmful.
Deficiency can result in large cells known as megaloblastsenlarged red blood cels
Vitamin B12- needed to use certain fatty acids and amino acids
and for healthy nerves and red blood cells. Naturally occurring
B12 is found in meat, fish, and dairy. Synthetic B212 is in soy milk
and some cereals. Deficiency can cause anemia. Vegans are at risk
for a B12 deficiency
Vitamin B12 Absorption
Also known as cynaocobalamin contains cobalt
Functions are the synthesis of DNA, preventing anemia, and
maintaining healthy nervous tissue
Vitamin must first be released form protein that it is attached to.
Occurs in stomach with help of HCL and the enzyme pepsin
It then binds with rprotein (produced in gland) salivary and moves
into small intestine where pancreatic enzymes release B12 from its
complex
It then binds with intrinsinc factor and travels to lower portion of
small intestine where intrinsic factor binds to receptor on the brush
border
Absorbed through the intestinal cell membrane where it is transported
attached to protein called transcobalamin II
Travels to liver where it enters the bloodstream to be utlizied by bone
marrow and red blood cells
It is now ready to participate in DNA synthesis and maintaining
healthy red blood cells
Lesson 11- Minerals
What are minerals?
Inorganic elements necessary for growth and maintenance of the
body
Inorganic means non-combustible
Two types of minerals: Major and Trace
Major Minerals (need in amounts greater than 100 milligrams a
day): Sodium, Chloride, Potassium, Calcium, Phosphorus,
Magnesium, Sulfur
Trace (needed in amounts of less than 20 milligrams): Iron, Zinc,
Selenium, Fluoride, Chromium, Copper, Iodine, Manganese,
Molybdenum
Minerals in the Body
Amount of Minerals in the Average Person:
Major Minerals:
Calcium: 1,150 g
Phosphorus: 600 g
Potassium: 210 g
Sulfur: 150 g
Sodium: 90 g
Chloride: 90 g
Magnesium: 30 g
Trace Minerals:
Iron: 2.4 g
Manganese: .18 g
Copper: .09 g
Iodine: .024 g
Function of Minerals
Minerals aid in development of bones, teeth, and tissues
Ex: iron is part of hemoglobin, zinc a part of insulin
Cofactors in a total enzyme system
Provide calcium needed to regulate muscle contractions and sodium
and potassium help maintain osmotic pressure
Mostly come from earth but are found in foods like vegetables, milks,
and meats
Absorption of minerals depends on their bioavailability. Mineral
content of plants depends on the soil in which it is grown.
Too much of one mineral can cause an imbalance of another
Importance of Sodium
Fluid balance. Promotes water retention and is a component of
extracellular fluid and extracellular water. Involved in osmotic
pressure, acid-base balance, and membrane pumping
These processes help transport substances across cell membranes
Recommended intake for adults is 1,500 mg a day.
Sources: Salt and processed food
Average amount consumed is 5 or 6 grams a day
Increase of sodium increases blood pressure which can cause
hypertension
Sodium Deficiency
Can be caused by vomiting, sweating, and excessive urination.
Symptoms are nausea, headaches, and cramping
Drinking water or Gatorade can help cure a sodium deficiency.
Importance of Potassium
Electrolyte that helps maintain fluid balance and keeps blood pH and
acid-base balance correct
Works with sodium to regulate osmotic pressure
Plays a role in contraction of muscles and can help lower blood
pressure
Keeps calcium and phosphorus from being lost from the bones and
kidneys. Reduces risk of kidney stones
Adults should consume 4,700 mg daily.
Sources: Fruits, vegetables, dairy
Depletion can be caused by prolonged diarrhea. Symptoms are
abnormal heartbeat, inability to feel thirst, and respiratory failure
Calcium in the Diet
99% of calcium in the body goes towards creating the structure of
bones and teeth. Remaining 1% regulates heartbeat, muscle
contraction, and blood clotting
Requires Vitamin D. Calcium absorption is inhibited by spinach and
grains, seeds, and beans
Dairy products are good sources
Adults need 1,000 to 1,200 daily
Too much calcium can cause kidney stones
Deficiency can lead to osteoporosis
The Most Abundant Trace Mineral- Iron
Key component of blood
Needed to transport oxygen to tissues and muscles
Vitamin C helps the body use iron. Legumes can interfere with its
utilization
Two forms of iron: Heme and non-heme
Foods from animal sources give one heme
Plant sources are non-heme
8 to 18 mg or iron are needed daily
Too much can cause intestinal problems.
Iron deficiency can lead to iron-deficiency anemia (small, pale, red
blood cells)
Iodine and the Thyroid
Essential mineral for thyroid gland
Is not available everywhere. Iodine supplements can be taken
Mostly ingested through salt or ocean foods
Adults need 150 micrograms daily
Deficiency can cause goiter (an enlarged thyroid gland) or mental
impairment
Fluoride
Keeps teeth healthy
Absorbed by body via brushing your teeth or ingesting fluoride
Too much fluoride can cause fluorosis (when the teeth develop white
stains). Can occur in infants and children
Stages of fluoride toxicity:
Parts Per Million
Effects
1
Prevents cavities
2
Signs of fluorosis
8
Bone Fluorosis
50+
Organ changes
Lesson 12: Additional Nutrients: Phytonutrients and Nutraceuticals
What are Phytonutrients and Nutraceuticals?
Phytonutrients (phytochemicals): Substances found in plants
that are thought to add to our bodies health and well being. Ex:
Fruits and vegetables
Nutraceuticals: Components found in food that are thought to
be beneficial to the body. Ex: fruits, vegetables, meats, sea
foods. One component is often singled out for its health
benefits. Ex: fish oil in salmon is rich in omega 3- fatty acid
Nutraceuticals can be sold as supplements
Sources of Phytonutrients in our Diet
Found in fruits and vegetables
Food pyramid divides vegetables into 5 subgroups:
1. Dark green vegetables
2. Orange vegetables
3. Dry beans and peas
4. Starchy vegetables
5. Other vegetables
Amount needed varies according to gender and age. Women should
consume 2.5 a day, men 3
Amount of fruit needed is 200 cups for women, 1.5 for women older
than 31, and 2 for men
Amount of phytonutrients in each fruit and vegetable varies
Benefits of Phytonutrients for Health and Well-Being
Spinach: Rich in vitamins and minerals that help improve your
cardiovascular system and lessen the severity of migraines
Pumpkins: Maintain a healthy immune system and aid vision
Tofu: Can lead to lower cholesterol and promotes hormone balance
in women and prostate health in men
Chemical Interactions in the Body
Foods that contain sulforaphane block caner cuasing molecules that
try and invade the cells
It is present in the bloodstream and activates Phase 2 enzymes to
protect cells when cancer-causing molecules appear
Isoflavones help keep blood from reaching tumors
Sources and Benefits of Nutraceuticals
Found as either parts of naturally occurring components of plants and
meats or as a single component derived from plants are meets
Common neutraceuticals:
Nutraceutical
Source
Benefit
Ginseng
Ginseng Plant
Bee Pollen
Bees and Plants
Echinacea
Wildflower
(coneflower)
Whole seeds from
grapes
Grape Seed Extract
Wheat Grass
Wheat Plants
Eucalyptus
Oil from eucalyptus
trees
Shark cartilage
Shark cartilage
Anti-inflammatory
that reduces stress
Supplies nutrients that
the body cannot
produce
Supports immune
system
Contains high
quantities of Vitamin
C and E and
antioxidant properties
thought to increase
brain function and
fight aging
High in chlorophyll
and believed to be an
anti-bacterial cleanser
Acts as a
decongestant
Anti-inflammatory to
reduce joint pain
Regulations Governing Nutraceuticals
Neutraceuticals regulated by federal agencies
FDA monitors claims made by neutraceutical companies
USDA maintains a database of estimated levels of nutrients in
dietary supplements
FDC is responsible for monitoring advertisements
Key legislation dealing with neutraceuticals:
Nutritional Labeling and Education Act of 1994: Requires
labeling on all products regulated by FDA and mandates on
these labels must adhere to FDA guidelines.
Dietary Supplement Health and Education Act of 1994: Primary
legislation governing labeling and product information used by
nutraceutical companies. Allows FDA to remove unsafe
products from market