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Vitamins and Minerals

Vitamins and Minerals. Vitamins. Are complex organic (made by plants and animals) substances vital to life. Do not supply energy like carbs, fat and protein does (no calories) regulate the body chemistry and body functions cannot be produced by the body Must be ingested from food

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Vitamins and Minerals

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  1. Vitamins and Minerals

  2. Vitamins • Are complex organic (made by plants and animals) substances vital to life. • Do not supply energy like carbs, fat and protein does (no calories) • regulate the body chemistry and body functions • cannot be produced by the body • Must be ingested from food • Assist the body in using food

  3. Antioxidants • They are vitamins that include beta-carotene, selenium and vitamins C and E. • Humans need oxygen to live but oxygen causes undesirable oxidation (like the process that turns sliced apples and potatoes dark, when cut and exposed to air). • Oxygen sometimes produces dangerously reactive substances (free radicals) which are normally found in the body • Antioxidants are capable of stabilizing free radicals before they can cause harm. (same way as lemon juice does to apples) • Antioxidants may help your body from heart diseases, cancers and eye problems.

  4. Categories of Vitamins Water Soluble Fat soluble Vitamin A Vitamin D Vitamin E Vitamin K • Vitamin C (ascorbic acid) • Vitamin B Complex • Vitamin B1 (Thiamin) • Vitamin B2 (Riboflavin) • Vitamin B 6 • Vitamin B 12 • Niacin • Folate

  5. Functions of Vitamins • Fixed reactions at fixed times • Therefore, • Too few keeps the body from working at full capacity • Too many can be damaging to health • Excess can be toxic • Energy reproduction and release • Tissue maintenance • Normal digestion • Infection resistance

  6. How much vitamins are needed? • 2 problems • Getting enough of vitamins from food sources • Failure of the body to absorb vitamins

  7. Are vitamin supplements needed? • Supplements do not make up for poor eating habits • Supplements only relieve the symptoms of that vitamin deficiency • Doctors do advise pregnant women to take supplements particularly folic acid • Following Canada’s Food guide generally assures all the vitamins and minerals an adult needs • No nutritional difference between naturally-sourced and synthetic vitamins • Watch dosage carefully—a person can have too much

  8. Preserving vitamins in food: • Vitamins in food are unstable • Modern processing methods minimize nutrition loss • Water, heat, acids and akalis used in cooking can destroy vitamins.

  9. Minerals: • Have no calories • Are inorganic elements (come from soil and water and are absorbed by plants or eaten by animals • Are the same as the Periodic Table (Chemistry class) • Some are needed in larger amounts (calcium) • Some are called trace minerals because we need very small amounts of them every day. • Unlike vitamins, they are not destroyed by heat, oxygen or processing.

  10. Classifications of Minerals Macro-minerals (major) Micro-minerals (trace) Iron Zinc Iodine Fluoride Selenium Copper Chromium Manganese molybdenum • Calcium • Phosphorus • Magnesium • Sulfur • Sodium • Potassium • Chlorine

  11. Functions of Minerals • Help enzymes complete chemical reactions • Become part of body components • Aid normal nerve functioning and muscle contraction • Promote growth • Regulate acid-base balance • Maintain body fluid balance • Boost your immune system • Help cells and organs do their job.

  12. Absorption of Minerals • Only absorbed minerals are used by the body • Excessive minerals may decrease absorption of another mineral • Excessive fiber results in mineral loss • Diuretics like caffeine will flush minerals • Some vitamins will help mineral absorption • Not as fragile as vitamins but avoid soaking food in water; make soups, sauces etc with the cooking liquid

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