Macronutrients and Macronutrients and Micronutrients:Micronutrients:

Vitamins and MineralsVitamins and Minerals

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MicronutrientsMicronutrientsand Macronutrientsand Macronutrients

MicronutrientsMicronutrients are substances required in very small are substances required in very small amounts (mg or μg) and that mainly function as amounts (mg or μg) and that mainly function as co-factors of enzymes ( < 0.005% body weight).co-factors of enzymes ( < 0.005% body weight).

Examples include:

1. Vitamins

2. Trace minerals (Fe, Cu, F, Zn, I, Se, Mn, Mo, Cr,

Co and B). Macronutrients are chemical substances that are

required in relatively large amounts (> 0.005% body weight).

Examples include proteins, fats, carbohydrates and minerals (Na, Mg, K, Ca, P, S, and Cl).  

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MicronutrientsMicronutrientsVitamins and MineralsVitamins and Minerals

Vitamins and minerals are essential for the Vitamins and minerals are essential for the maintenance of good health and the maintenance of good health and the prevention of a number of diseases.prevention of a number of diseases.

• Vitamins are generally organic moleculesVitamins are generally organic molecules• Minerals are inorganic substances usually in ion Minerals are inorganic substances usually in ion

form form

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MicronutrientsMicronutrientsVitaminsVitamins

Vitamins are naturally occurring organic Vitamins are naturally occurring organic compounds that are essential to metabolic compounds that are essential to metabolic or other functions in the bodyor other functions in the body. .

Most vitamins cannot be synthesized by Most vitamins cannot be synthesized by the body. They must be supplied in the the body. They must be supplied in the diet. diet.

Vitamins are usually classified as water Vitamins are usually classified as water soluble or fat solublesoluble or fat soluble

  

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MicronutrientsMicronutrientsMineralsMinerals

Minerals Minerals are inorganic and are found in the are inorganic and are found in the soil and water absorbed by plants or eaten by soil and water absorbed by plants or eaten by animals. animals.

The human body requires substantial amounts The human body requires substantial amounts of minerals on a daily basis to ensure proper of minerals on a daily basis to ensure proper functioning of the organs, bones, tissue and functioning of the organs, bones, tissue and immune system. immune system.

Minerals may be classified as macro-minerals Minerals may be classified as macro-minerals or trace mineralsor trace minerals

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MineralsMinerals

Macro-mineralsMacro-minerals Trace MineralsTrace Minerals

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MineralsMinerals

Macro-mineralsMacro-minerals

Trace MineralsTrace Minerals

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MineralsMineralsMineral What the mineral does Food sources

Sodium Fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions

salt, soy sauce, bread, milk, meats

Chloride Maintains fluid and electrolyte balance, aids in digestion

salt, soy sauce, milk, eggs, meats

Potassium Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission

potatoes, vegetables, banana, strawberries, cod, milk

Calcium Formation of bones and teeth, supports blood clotting

milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli

Phosphorus Formation of cells, bones and teeth, maintains acid-base balance

all animal foods (meats, fish, poultry, eggs, milk)

Magnesium Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity

Green vegetables, tomato juice, beans, cashews, halibut

Iron Part of the protein hemoglobin (carries oxygen throughout body's cells)

spinach, broccoli, green beans, tomato juice, beef liver 8

MineralsMineralsMineral Function Food sources

Zinc Enzymes production of genetic material/proteins, vitamin A transport, wound healing, sperm production and the normal development of the fetus

Green vegetables, tomato juice ,lentils, oysters, shrimp, crab, meats yoghurt, cheese

Selenium Antioxidant, works with vitamin E to protect body from oxidation

seafood, meats and grains

Iodine Thyroid hormones regulate growth, development and metabolic rate

salt, seafood, bread, milk, cheese

Copper Absorption/utilization of iron, formation of hemoglobin , enzymes

meats, water

Manganese Facilitates many cell processes widespread in foods

Fluoride formation of bones and teeth, helps to make teeth resistant to decay

fluoridated drinking water, tea, seafood

Chromium Associated with insulin and is required for the release of energy from glucose

vegetable oils, liver, whole grains, cheese, nuts

Molybdenum Facilitates many cell processes legumes, organ meats9

Vitamin CharacteristicsVitamin Characteristics

Each vitamin has one or more Each vitamin has one or more specific specific purposes.purposes.

Vitamins are Vitamins are essential to life processesessential to life processes. . Vitamins are generally used by the body Vitamins are generally used by the body

with very with very minimal changesminimal changes Vitamins are usually required in only Vitamins are usually required in only small small

amountsamounts Most vitamins cannot be synthesized by Most vitamins cannot be synthesized by

the body directly the body directly

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Important VitaminsImportant VitaminsVitaminVitamin FunctionFunction SourceSource

A A RetinolRetinol

Supports vision, skin, bone and Supports vision, skin, bone and tooth growth, immunity and tooth growth, immunity and reproductionreproduction

mango, broccoli, butternut mango, broccoli, butternut squash, carrots, tomato squash, carrots, tomato juice, sweet potatoes, juice, sweet potatoes, pumpkin, beef liverpumpkin, beef liver

C C Ascorbic AcidAscorbic Acid

Collagen synthesis, amino acid Collagen synthesis, amino acid metabolism, helps iron metabolism, helps iron absorption, antioxidantabsorption, antioxidant

Fruits and vegetablesFruits and vegetables

DD Promotes bone mineralizationPromotes bone mineralization Self-synthesis milk, egg Self-synthesis milk, egg yolk, liver, fatty fishyolk, liver, fatty fish

B12B12 New cell synthesis, Breaking New cell synthesis, Breaking down fatty acids / amino acids, down fatty acids / amino acids, nerve cell maintenancenerve cell maintenance

Meats, poultry, fish, Meats, poultry, fish, shellfish, milk, eggsshellfish, milk, eggs

EE Antioxidant, regulation of Antioxidant, regulation of oxidation reactions, supports cell oxidation reactions, supports cell membrane stabilizationmembrane stabilization

Shrimp, codShrimp, cod, , wheat wheat germ, tofu, germ, tofu, polyunsaturated polyunsaturated vegetable oils, sweet vegetable oils, sweet potatoes, potatoes,

KK Synthesis of blood-clotting Synthesis of blood-clotting proteins, regulates blood calciumproteins, regulates blood calcium

Liver, leafy green vegetables, Liver, leafy green vegetables, spinach, broccoli, cabbage, spinach, broccoli, cabbage, 11

Classification of VitaminsClassification of Vitamins

Vitamins can be classified as either Vitamins can be classified as either

• Water soluble Water soluble • Fat solubleFat soluble. .

Water soluble vitaminsWater soluble vitamins are generally are generally involved in the cellular metabolism involved in the cellular metabolism of energy supplying nutrients. of energy supplying nutrients.

Fat soluble vitaminsFat soluble vitamins often have very often have very specialized functionsspecialized functions

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Water Soluble VitaminsWater Soluble Vitamins

Water soluble vitamins usually contain Water soluble vitamins usually contain hydrogen attached to hydrogen attached to electronegative electronegative atoms such as oxygen or nitrogenatoms such as oxygen or nitrogen. .

They easily form They easily form hydrogen bondshydrogen bonds with with water molecules. water molecules.

Water soluble vitamins do not accumulate Water soluble vitamins do not accumulate in the body, so regular supplies are in the body, so regular supplies are necessarynecessary

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Water Soluble VitaminsWater Soluble Vitamins

Examples of water soluble vitaminsExamples of water soluble vitamins

Vitamin C

Vitamin B1 (Thiamine)

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Fat Soluble VitaminsFat Soluble Vitamins Fat soluble vitamins have long nonpolar hydrocarbon chains or rings. Fat soluble vitamins have long nonpolar hydrocarbon chains or rings. Common fat soluble vitamins includeCommon fat soluble vitamins include

• A, A, • D, D, • E, E, • F F • K. K.

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Fat Soluble VitaminsFat Soluble Vitamins Fat soluble vitamins usually accumulate in tissues and are not leached out quickly. Fat soluble vitamins usually accumulate in tissues and are not leached out quickly. Unlike water soluble vitamins, an excess of a fat soluble vitamin can be just as harmful as a deficiencyUnlike water soluble vitamins, an excess of a fat soluble vitamin can be just as harmful as a deficiency

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Examples of Fat Soluble Examples of Fat Soluble VitaminsVitamins

Vitamin DVitamin D

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Examples of Fat Soluble Examples of Fat Soluble VitaminsVitamins

Vitamin KVitamin K

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Vitamin C- SourcesVitamin C- Sources Vitamin C is found in many Vitamin C is found in many

fresh fruits and vegetables. fresh fruits and vegetables. It contains several polar It contains several polar

groups, making it very water groups, making it very water soluble. soluble.

Cooking vegetables in water Cooking vegetables in water tends to leach the vitamin tends to leach the vitamin from the food. from the food.

Cooked foods also contain Cooked foods also contain less vitamin C, since it is also less vitamin C, since it is also easily oxidized and hence easily oxidized and hence destroyed in the cooking destroyed in the cooking process.process.

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Vitamin FunctionsVitamin Functions Involved in the Involved in the

biosynthesis of the biosynthesis of the protein, collagen, found in protein, collagen, found in connective tissues such connective tissues such as cartilage, ligaments, as cartilage, ligaments, and tendonsand tendons

Aid in healing wounds Aid in healing wounds and helping to prevent and helping to prevent bacterial infections. bacterial infections.

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Vitamin C FunctionsVitamin C Functions Massive doses of vitamin Massive doses of vitamin

C have often been C have often been thought to help in the thought to help in the prevention of the common prevention of the common cold, cold,

There is There is NONO reliable reliable evidence to show that this evidence to show that this is trueis true

  

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Vitamin C DeficienciesVitamin C Deficiencies ScurvyScurvy or or ScorbutusScorbutus. . Symptoms include Symptoms include

1.1. swollen legs, swollen legs,

2.2. rotting gums,rotting gums,

3.3. and bloody lesions.and bloody lesions. Common among sailors in Common among sailors in

the 18the 18thth and 19 and 19thth centuries centuries who spent a long time at who spent a long time at sea without fresh fruits sea without fresh fruits and vegetablesand vegetables

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Vitamin AVitamin AVitamin A is also known as retinolVitamin A is also known as retinol

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The long chain hydrocarbon structure of vitamin A means that the vitamin is essentially non-polar. Hence it is fat soluble rather than water soluble.

Vitamin A SourcesVitamin A Sources Commonly found in cod liver oil, green vegetables, Commonly found in cod liver oil, green vegetables,

and fruit. and fruit. Carrots indirectly serve as a source of vitamin A Carrots indirectly serve as a source of vitamin A

since they contain since they contain carotene carotene which the body which the body readily converts to vitamin Areadily converts to vitamin A

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Vitamin A FunctionsVitamin A Functions Vitamin A is fat soluble.Vitamin A is fat soluble. It is not readily broken down by cooking.It is not readily broken down by cooking.   Role in aiding in night vision.Role in aiding in night vision.

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Vitamin A FunctionsVitamin A Functions Retinol is oxidized to retinal, which combines Retinol is oxidized to retinal, which combines

with the protein opsin to form with the protein opsin to form rhodopsin.rhodopsin. Rhodopsin is the active agent which converts Rhodopsin is the active agent which converts

light signals to electrical impulses that the light signals to electrical impulses that the optic nerve transmits to the brainoptic nerve transmits to the brain

Retinol Retinal

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Vitamin A DeficienciesVitamin A Deficiencies A deficiency in vitamin A deficiency in vitamin

A results in night A results in night blindness. blindness.

The most serious The most serious deficiency results in a deficiency results in a condition known as condition known as Xeropthalmia, a severe Xeropthalmia, a severe form of conjunctivitius form of conjunctivitius or blindness.or blindness.

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Vitamin D - SourcesVitamin D - Sources Vitamin D is commonly found in fish liver oil as Vitamin D is commonly found in fish liver oil as

well as egg yokes. well as egg yokes. Unlike other vitamins, the body synthesizes Unlike other vitamins, the body synthesizes

vitamin D in the skin through the action of vitamin D in the skin through the action of ultraviolet light on 7-dehydrochlosterolultraviolet light on 7-dehydrochlosterol

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Like vitamin A, the long chain Hydrocarbon structure makes vitamin D fat soluble

Vitamin D FunctionsVitamin D Functions Vitamin D is an important regulator of Vitamin D is an important regulator of

calcium metabolism. calcium metabolism. It is involved in the uptake of calcium and It is involved in the uptake of calcium and

phosphate ions from food into the body. phosphate ions from food into the body. It is necessary for the proper formation of It is necessary for the proper formation of

bone structures and teeth.bone structures and teeth.

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Vitamin DVitamin D A serious deficiency in vitamin D results in a A serious deficiency in vitamin D results in a

condition known as Ricketts. condition known as Ricketts. Ricketts is characterized by bone softening an Ricketts is characterized by bone softening an

malformation. malformation.

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Child with Ricketts and two years after treatment

Vitamin DVitamin D Vitamin D is destroyed by bleaching agents that are Vitamin D is destroyed by bleaching agents that are

often used in the manufacture of purified white flouroften used in the manufacture of purified white flour

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Micronutrient Micronutrient DeficienciesDeficiencies

Vitamin Deficiency DiseasesVitamin Deficiency Diseases• Retinol (Vitamin A) Retinol (Vitamin A) xerophthalmia / xerophthalmia /

night blindnessnight blindness• Ascorbic acid (Vitamin C) Ascorbic acid (Vitamin C) scurvy or scurvy or

scorbutusscorbutus• Calciferol (Vitamin D) Calciferol (Vitamin D) rickets. rickets.

• Niacin (Vitamin BNiacin (Vitamin B33)) pellagra pellagra

• Thiamin (Vitamin BThiamin (Vitamin B11)) beriberi beriberi

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Mineral Deficiency DiseasesMineral Deficiency Diseases• Iron — anemia• Iodine — goiter

PellegraPellegra

BeriberiBeriberi

GoiterGoiter

Macro-nutrient Macro-nutrient DeficienciesDeficiencies

Macronutrient deficiencies diseases in chlidren often result Macronutrient deficiencies diseases in chlidren often result from a lack of proteinfrom a lack of protein

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MarasmusMarasmus

KwashiorkorKwashiorkor

KwashiorkorKwashiorkor is a specific wasting away often occurring in infants at weaning. It results from a lack of protein in the diet

MarasmusMarasmus is a wasting away of the body tissues from the lack of calories as well as protein in the diet. The child is fretful rather than apathetic and is skinny rather than swollen with edema.

Nutritional DeficienciesNutritional DeficienciesProposed approaches to combating nutritional Proposed approaches to combating nutritional deficiencies world-wide include:deficiencies world-wide include:

• • Providing food rations that are composed Providing food rations that are composed of fresh and vitamin- and mineral-rich of fresh and vitamin- and mineral-rich foods.foods.

• • Adding nutrients missing in commonly Adding nutrients missing in commonly consumed foods.consumed foods.

• • Genetic modification of food.Genetic modification of food.• • Providing nutritional supplements.Providing nutritional supplements.• • Providing selenium supplements to people Providing selenium supplements to people

eating foods grown in selenium-poor soil.eating foods grown in selenium-poor soil.

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