Nutrition: Food for Thought (cont.)

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Lecture 22

• Nutrition Food for Thought (cont.)
• May 27, 2005

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Vitamins
Name Chemical Name Solubility Deficiency Disease
A Retinol Fat Night-blindness
B1 Thiamine Water Beriberi
B2 Riboflavin Water Ariboflavinosis
B3 Niacin Water Pellagra
B5 Pantothenic acid Water Paresthesias
B6 Pyridoxine Water
B7 Biotin Water
B9 Folic acid Water
B12 Cyanocobalamin Water Pernicious anaemia
C Ascorbic acid Water Scurvy
D1 Lamisterol Fat Rickets
D2 Ergocalciferol Fat Rickets
D3 Calciferol Fat Rickets
D4 Dihydrotachysterol Fat Rickets
D5 7-dehydrositosterol Fat Rickets
E Tocopherol Fat
K Naphthoquinone Fat
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Vitamin Function Food Sources
Vitamin A Promotes growth and repair of body tissues, bone formation, healthy skin and hair. Essential for night vision, immune system integrity. Liver, milk and dairy products fortified with vitamin A.
Beta-carotene (Vit. A precursor) Serves as an antioxidant, may help protect against certain cancers, cataracts, heart disease. Carrots, sweet potatoes, spinach, greens, pumpkin, apricots, watermelon, broccoli.
Vitamin D Aids in absorption of calcium, helps build bone mass and prevent bone loss. Helps maintain blood levels of calcium, phosphorus. Sunlight, vitamin D- fortified dairy products, fish oils, tuna, salmon.
Vitamin E Helps protect cells from free radical injury. Serves as an antioxidant and may help protect against heart disease, cataracts, certain cancers. Needed for normal growth and development. Nuts, seeds, wheat germ, margarine, vegetable oils, salad dressings made with vegetable oils.
Vitamin K Necessary for normal blood clotting, bone health. Green, leafy vegetables, liver.
Thiamin (B1) Essential for converting carbohydrates to energy. Needed for normal functioning of the nervous system and muscles, including heart muscle. Pork, whole and enriched grains, dried beans and peas, brewers yeast, sunflower seeds.
Riboflavin (B2) Helps in red blood cell formation, nervous system functioning and release of energy from foods. Needed for vision and may help protect against cataracts. Liver, milk, yogurt, mushrooms, enriched grains, whole grains.
Niacin (B3) Promotes release of energy from foods and proper nervous system functioning. Enriched grains, whole grains, mushrooms, bran, tuna, salmon, chicken, beef, liver, peanuts.
Pyridoxine (B6) Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells. Liver, tuna, beef, pork, spinach, bananas, soybeans, sunflower seeds.
Folic acid (B9) Needed for normal growth and development and red blood cell formation. Reduced risk of neural tube birth defects. May reduce risk of heart disease. Green leafy vegetables, orange juice, organ meats, sprouts, sunflower seeds.
Vitamin B12 Vital for blood formation and healthy nervous system. Foods from animal organs, oysters, clams, eggs.
Biotin (B7) Assists in metabolism of fatty acids and utilization of B vitamins. Cheese, egg yolks, cauliflower, peanut butter, liver.
Pantothenic acid (B5) Aids in normal growth and development. Mushrooms, liver, broccoli, eggs. (Most foods contain some of this nutrient.)
Vitamin C Promotes healthy cell development, wound healing, resistance to infection. Serves as an antioxidant and may help protect against certain cancers, cataracts and heart disease. Promotes iron absorption. Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, mustard greens, cauliflower, green pepper, cabbage, asparagus, potatoes.
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Vitamin A
Retinoic acid induced homeotic defects in mice
Prescribed for the treatment of severe acne
Warning Accutane can cause severe birth
defects, including mental retardation and
physical malformations. A woman must not become
pregnant while taking it. If you accidentally
become pregnant while taking the medication, you
should immediately consult your doctor.
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Vitamin A
Dietary form of Vitamin A
90 degrees
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Dietary Mineral Function Food Sources
Calcium Essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction, nerve transmission. Reduces risk of osteoporosis. Dairy products, green leafy vegetables, canned fish, tofu.
Phosphorus Works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure and cell membranes. Dairy products, meats, poultry, fish, eggs, whole grains, nuts and seeds, processed foods.
Magnesium Activates nearly 100 enzymes and helps nerves and muscles function. Green vegetables, legumes, cereal, fish, and whole bran.
Sodium Necessary for maintaining fluid balance. Transports nutrients across cell membranes. Table salt, milk, processed meats (luncheon meats, ham, bacon), snack chips, crackers.
Potassium Maintaining fluid balance. Spinach, brussels sprouts, bananas, potatoes, tomatoes, orange juice, cantaloupe.
Chloride Necessary for maintaining normal acidity in the stomach. Helps carry carbon dioxide to the lungs. Table salt.
Iron Needed for red blood cell formation and function. Liver, meats, green leafy vegetables, enriched breads and cereals.
Zinc Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction and wound healing. Meat, liver, poultry, fish, oysters, other seafood, whole grains, eggs.
Iodine Helps regulate, growth, development, metabolism. Necessary for normal thyroid function. Iodized salt, salt-water fish, dairy products, white bread.
Selenium Necessary for normal growth, development, use of iodine in thyroid function. May reduce risk of certain cancers. Whole grains, fish, seafood, liver, meats, eggs.
Copper Involved in iron metabolism, nervous system function, bone health, synthesis of proteins. Plays a role in pigmentation of skin, hair, eyes. Liver, seafood, nuts, seeds.
Manganese Necessary for normal development of skeletal and connective tissues. Involved in metabolism of carbohydrates. Whole grains, cereals.
Fluoride Dental health, incorporation into bones and teeth. Most plants and animals, fluoride-fortified toothpaste, some water supplies.
Chromium Normal glucose metabolism. Egg yolks, whole grains, pork.
Molybdenum Needed for metabolism of DNA and RNA. Milk, beans, breads, cereals.