Vitamins and MineralsEssential NutrientsPerform hundreds of rolesHealthy diet is best way to obtain these

nutrientsFine line between getting enough and having

too much

Micronutrients – Your body only needs tiny amounts

Vitamins vs. Minerals

Vitamins – Organic, can be broken down by heat, air, or acid

Minerals – Inorganic, they retain their chemical structure

Why does this matter?Minerals can easily find their way into your

body through food, vitamins often are destroyed through cooking

Water-Soluble VitaminsAbsorbed directly into the bloodstreamthrough digestion or as supplements dissolveKidneys regulate levelsExcess is excreted through urine

Names of Water-Soluble VitaminsB-ComplexB1 – ThiamineB2 – RiboflavinB3 – NiacinB4 – (None)B5 – Pantothenic AcidB6 – Pyridoxine

B7 – BiotinB8 - (None)B9 – Folic AcidB10 – (None)B11 – (None)B12 – Cobalamin

Vitamin C – Ascorbic Acid

Water-Soluble VitaminsWhat They Do:Releases energy in food – B Complex Vitamins

Produce energy – Thiamin, Riboflavin, Niacin, Pantothenic Acid, Biotin

Build protein and cells – B6, B12, Folate

Make collagen – Vitamin C

Deficiency of Vitamin B1 (Thiamine)Beri-Beri – Weight loss, body weakness and pain Inflammation of the nerves and heart failure

Sources:Fortified breads and cereals, fish, lean meats and milk

Deficiency of Vitamin B3 (Niacin)PellagraDiarrhea, Dermatitis, Dementia, Death

Sources:Red meat and whole grains

Deficiency of Vitamin CScurvy

Sources:Citrus fruits, strawberries, potatoes, broccoli

Fat-Soluble VitaminsTravel through the body by proteinsA, D, E, KExcesses are stored in liver and fat tissuesLiver releases excesses as needed

Fat-Soluble VitaminsWhat They Do:

Build Bones – Vitamin A, D, KProtect Vision – Vitamin APromotes Absorption of Calcium – Vitamin DProtect the Body – Vitamin E (Tocopherol)Blood Clotting – Vitamin K

***Stored in your body for long periods of time; an excess amount of these vitamins can be toxic.

Deficiency of Vitamin ABlindness

Deficiency of Vitamin DRickets – a weakening and softening of the

bones

Vitamin E (Tocopherol)Antioxidant- protects body from free radicalsMaintains strong immune systemKnown as the “Love Vitamin”

*Deficiencies are Very Rare

Too much Vitamin E:Bleeding in the BrainRisk of Birth Defects

Vitamin K

MineralsMajorCalciumChlorideMagnesiumPhosphorousPotassiumSodiumSulfur

TraceChromiumCopperFluorideIodineIronManganeseSeleniumZinc

Major MineralsWhat They Do:Maintain the proper balance of water in the

body – Sodium, Chloride, Potassium

Important for healthy bones – Calcium, Phosphorous, Magnesium

Stabilize protein structures (Hair, Skin, Nails) – Sulfur

***Needed in larger amounts and stored in the body

Trace MineralsWhat They Do:Blood formation and function – IronStrengthens bones/prevents tooth decay –

FluorideBody growth and maturation – ZincBone and cartilage development, - CopperProtects against cancer – SeleniumFormation of thyroid hormones – IodineMaintains blood sugar levels – ChromiumHeals wounds – Manganese

***Needed in very small amounts

Resources http://www.helpguide.org/harvard/vitamins_and_minerals.htm http://maxpotentialsports.com/2013/09/14/3-vitamins-minerals/ http://www.medimanage.com/my-worries/articles/all-about-kidney-s

tones.aspx http://www.genalivings.com/the-first-stabilizer-of-health-get-nutritio

nally-sound-the-six-major-nutrients-4-5-vitamins-and-minerals/ http://www.theresearchpedia.com/health/health-benefits-of-foods/vi

tamin-a-deficiency-excess-and-vitamin-a-supplements http://www.thachers.org/rickets_photos.htm http://indulgy.com/post/4Zv0AswhZ1/natural-sources-of-vitamin-e-h

ealth-benefits-o http://www.yorkvision.co.uk/news/shiver-me-timbers-scurvy-on-cam

pus http://listverse.com/2012/03/16/top-10-vitamin-deficiencies/ http://healthyeating.sfgate.com/importance-trace-elements-human-

body-4684.html