Essential Micronutrients for Optimal Health

1. Year 12 Health and Human Development MICRONUTRIENTS

2. 1. Vitamins • Required daily in small amounts • All have multiple functions • Interact with other nutrients to carry out their function • Regulate metabolic functions • There are two groups of vitamins – water soluble and fat soluble

3. Water-soluble Vitamins • Dissolve easily in water • Able to be carried around the body and dissolved in blood plasma • Quickly excreted by the body • Need to be replaced on a daily basis • Examples include: Vitamin C and B Group Vitamins

4. Fat soluble Vitamins • Do not dissolve in water • Need to be stored in either the liver or fatty tissues • Need to be transported by special protein • Examples include: Vitamin A, Vitamin D, Vitamin E and Vitamin K

5. (a) Vitamin A • Helps growth and repair of body tissues • Maintains the health of epithelial tissues (protects nerves, skin, mouth) • Helps avoid infection and damage to the mouth, nose, throat and lungs • Helps growth and formation of bones, tooth enamel and gums • Helps night vision and maintenance of eyes • Help maintain a healthy immune system • Helps cell development

6. Vitamin A continued... • Vitamin A is found in the following foods: - Dairy (milk, cheese, cream, butter) - Meat (liver, kidney) - Eggs - Oily Fish (salmon) - Red / Orange coloured fruit and vegetables (carrot, pumpkin, sweet potato, apricot, cantelope) - Green leaf vegetables (spinach, broccoli)

7. B Group Vitamins • They are chemically different, however they work together to perform their functions • Metabolise carbohydrates, protein and fat for energy production • Help maintain healthy skin • Enhance the immune system • Enhance the nervous system • Promote cell growth

8. Vitamin B1 - Thiamin • Converts carbohydrates to glucose to be used as energy • Assists effective heart function • Maintains healthy nerve cells (in the brain) • Assists normal muscle development • Maintains healthy internal organs • Vitamin B1 is found in wholegrain cereals, wholegrain breads, legumes and nuts

9. Vitamin B3 - Niacin • Help metabolise carbohydrates, protein and fat for energy production • Help maintain the nervous system • Help maintain the digestive system • Improves circulation • Reduces blood cholesterol levels • Vitamin B3 is found in dairy, poultry, fish, lean meat, nuts, eggs, wholegrain cereal and legumes

10. Vitamin B2 - Riboflavin • Helps metabolise carbohydrates, protein and fat for energy production • Assists the growth of red blood cells • Forms antibodies • Helps maintain good vision • Maintains good skin, nails and hair • Vitamin B2 is found in eggs, milk, liver, kidney, green leaf vegetable, lean meat, break and cereal

11. Vitamin B6 - Pyridoxine • Helps metabolism of protein and fat • Activates enzymes • Assists production of antibodies • Helps the healthy function of the nervous system and the brain • Balances sodium and potassium levels • Vitamin B6 is found in meat (liver and kidney), wholegrain cereal and legumes

12. Vitamin B12 - cyanocobalamin • Produces and regenerates red blood cells • Assists the functioning of the central nervous system • Ensures the proper use of carbohydrates, fats and protein for cell growth • Vitamin B12 is found in primarily foods of animal origin: meat (liver), fish, seafood, eggs and milk

13. Vitamin B9 – Folate / Folic Acid • Forms, multiplies and matures red blood cells • Assists cell growth and division (especially important during pregnancy) • Metabolises protein • Vitamin B9 is found in green leafy vegetables, asparagus, cereal, bread, liver and legumes

14. Vitamin C • Formation of collagen (connective tissue that holds together skin, cartilage, tendon and bone) • Promotes healthy bones, teeth, gums and blood vessels • Promotes wound healing • Plays a role in haemoglobin formation • Protects other vitamins against damage • Vitamin C is found in citrus fruits, strawberries, tomatoes, capsicum. Most fruit and vegetables contain Vitamin C

15. Vitamin D • Absorption, regulation and utilisation of calcium and phosphorus (growth of bones and teeth) • Maintains adequate levels of calcium and phosphorus • Maintains a stable nervous system, health action and blood clotting • Helps formation of some enzymes in the body • Vitamin D is found in butter, margarine, cream, fish (salmon, tuna), liver and kidney

16. 2. Minerals • Inorganic chemical elements in our diet / body • Body needs at least 20 minerals to function • Some minerals are needed in larger quantities than others • These are: calcium, phosphorus, iron, sodium and iodine

17. Calcium • Construction and maintenance of bones and teeth • 99% of the total body calcium in in the skeleton and teeth and 1% is in the blood and soft tissues of the body • Is important to maximise bone density and trying to achieve peak bone mass • If not reached this can lead to osteoporosis • Helps transport ions to help muscle contraction • Controls normal blood pressure • Assists in blood clotting and wound healing • Calcium is found in dairy products (milk, cheese, yoghurt), tofu, legumes, nuts and green leafy vegetables

18. Phosphorus • Combines with calcium to make our skeleton rigid • This forms calcium phosphate • Works with protein to allow growth, maintenance and repair of cells and tissues • Assists in the contraction of muscles • Phosphorus is found in food sources high in protein such as milk, meat, eggs, legumes and grains

19. Sodium • Regulates blood pressure and blood volume • Maintains body water distribution (along with potassium) • Can be reabsorbed in the kidneys for later use • Sodium is found in most processed foods, such as breakfast cereals, breads, some meat and fish

20. Iodine • Used by the thyroid gland (regulates cell activity and growth in all tissues) • Plays a role in metabolising nutrients required for energy • Iodine is found in foods depending on the supply of iodine in the soil. Usually also found in fish, seafood, table salt (iodised version)

21. Fluoride • Helps harden tooth enamel during childhood • Supports the mineralisation process (deposition of calcium and phosphate) • Prevents bacteria in the teeth • Fluoride is found in water and fish with edible bones