FAT SOULUBLE

VITAMIN A

PREFORMED: retnol                                                FOOD SOURCES: (preformed)-amimal

PROVITAMIN/PRECURSOR:betacarotene                (fish, liver, oil, milk, cheese, butter,

FUNCTIONS: healthy cornea,vision, epithelial,          eggs)

protects immunity, supports reprod/growth             (beta carotene)--plant--bright orange

DEFICIENCY:nightblindness, infection GI, resp          & dark greem veggies/fruit

TOXICITY: yes from preformed, no from                ABORPTION:

beta carotene                                                          INCREASED NEED: kids w/measles

                                                                               esp in 3rd worl countries

Fat soluble

VITAMIN D

FUNCTIONS: assists in absorption of Ca+2 &          RECOMMENDED:400-1000 units/day

phosphorus, bone mineralization

DEFICIENCY: ricket (children) osteomalacia (adults) &

osteoporosis

TOXICITY:most toxic vitamin, leaves Ca+2 deposits in

soft tissues, kidney stones

SOURCES: sunlight, fortified milk, fish {salmon, shrimp}

fat souluble

antioxidant

VITAMIN E

OTHER NAME: tocoperal {alpha, beta, gamma, delta}      SOURCES: widespread, veggie

FUNCTIONS:protects cell membrne against                       oils, fruits, greens, almonds,

oxidtion, esp, protective of lungs                                        wheat germ oil, margarine,

DEFICIENCY: rare; erythrocye hemoolysis (preepmies)       shortnening, salad dressings

in adults  diseses that cause malaborption of fats--          ***destroyed by excess heat,

{liver, gallbladder, pancreas disease}                                     fresh or lightly processed

TOXICITY:exess of 400units/day=probs with                       foods are best sources

blood clotting action of vit K, leads to bleeding, &

increased risk of death, heart problems

fat souluble

VITAMIN K

FUNCTIONS: blood clotting, syntheis of sev.            SOURCES: most foods, green leafy

bone proteins,                                                              veggies, cabbage family, veg oils

**synthesized in intestine from bacteria (given

to newborns {sterile GI tract}

DEFICIENCY: rare but can b fatal if on antibiotics, they

kill vit K producing bacteris in intestine

anticoagulants interfere w/metabolism,

TOXICITY: rare, reduces effects of anticoagulants

**if taking anticoagulants be wary of drinks like

Boost & Ensure, they have RDA of 40% vit K

water soluble

VITAMIN B1

OTHER NAME: thiamine                                            SOURCES: widespread in nutritious

FUNCTIONS: needed by nerves & muscles                     foods; pork, legumes, whole grains

suports appetitie

DEFICIENCY: Wernick-Korsakoff syndrome

apathy, irritabilty, confusion, memory loss,

disoriention, jerky eye movements, staggering gait; Beri

beri--muscle wasting, edema

INCREASED NEED: alcoholic (alcohol decreases

absorption & increases excretion of thiamin);

ppl fasting or consuming empty calories,

water soluable

VITAMIN B2

OTHER NAME: riboflavin

FUNCTIONS: supports vision & skin

DEFICIENCY: cracks @ corner of mouth,

sensitivity to light, rash

SOURCES: milk, dairy=primary source

***sensitive to light; milk is sold in opaque containers, heat stable

so ordinary cooking doesn't destroy it

Water soluble

VITAMIN B3

OTHER NAME: Niacin

FUNCTIONS: supports health of:skin, digestive,

& nervous systems, help lower cholesterol, energy

metabolism ; used as  med to lower cholesterol in atherosclerosis,

heart & stroke pts.

DEFICIENCY: pellagra--4 D's (dermatitis, diarrhea,

dementia, death) mostly in 3rd world countries

TOXICITY:painful 'flush", liver damage, may produce symptoms of diabetes

SOURCES: meat, poultry, fish, eggs, whole grains, mushrooms

Water soluble

VITAMIN B6

OTHER NAME: pyridoxine

FUNCTIONS: converts amino acid tryptophan to niacin;

formation of hemoglobin & neurotransmitters; regulates

blood glucose {releases stored glucose from glycogen};

promotes immune function; cognitive performance, hormone

responce; assists in lowering homocysteine

DEFICIENCY: microcytic anemia, dermatitis/ weakness, irriablitiy, insomnia, convulsions

TOXICITY: peripheral nerve damage--numbness in feet/hands

SOURCES: meat, fish, poultry, legumes--protein rich foods

water soluble

FOLIC ACID/FOLATE

FUNCTIONS: important in new cell formation,

metabolizes homocysteine

DEFICIENCY: neural tube defects in newborns

INCREASED NEED:periods of rapid growth=pregnancy,

adolescense, alcohol abusers

***alcohol decreases aborption & increase excretion

SOURCES:refined grains fortified w/folate; liver, legumes, beets, leafy green veggies

oranges/juice, cantaloupe

***heat & oxidation can destroy up to half during cooking & storge

water soluble

VITAMIN C

OTHER NAME: asorbic acid

FUNCTIONS: antioxidant, collagen formation, wound healing, strong capillaries {prevents

bruising}, supports immune system,assists absorption of iron may play role in heart disease; amino acid metabolism, released during stress, possible antihistamine

DEFICIENCY: scurvy, bleeding gums & hemorrhages under skin, muscles degenerate, increase in infections & failure to heal, more rapid formation of atherosclerotic plaques,

bone fragility &, joint pain

TOXICITY: abdominal cramps, diarrhea, nausea, counteract effects of anticoagulants,

iron overload, stone formation, gout; upper limit 2000mg/day

INCREASED NEED: stress, smokers, infections, burns, trauma, surgery

SOURCES: citrus, broccoli, gr peppers, strawberries, cantaloupe, greens, cabbaage, potatoes with skin intact

***unstable vitamin

CALCIUM

(Ca)

FUNCTIONS: 99% in bones:strength & rigidity, bank account for Ca+2 in body;increased w/weight bearing exercise; 1% in blood; muscle contraction, nerve transmission, blood clotting; may prevent high BP,

ABORPTION: enhanced by vit D, acid, lactose, decreased by plant fibers; excretion may be increased by excess protein; excess sodium

SOURCES: dairy, fortifed OJ, almonds, canned fish w/bones, green (but contain binders)

DEFICIENCY: osteoporosis

AI: adults 19-50=1000mg; teens, preg,lactating=1300mg; adults 51 years, post menopausal=1200 mg

***calcium rigor-muscles contract & cant relax calciu, tetany-uncontrolled muscle contraction

PHOSPHORUS

(P)

2nd largest mineral-85% in bones & teeth combined with calcium, other 15% part of DNA & RNA so its necessary for all growth, energy transfer, buffer system-acid/base balance

SOURCES: Animal proteins, grains, soft drinks, processed foods

EXCESS: increased excretion of Calcium

DEFICIENCY: unknown

MAGNESIUM

(Mg)

FUNCTIONS: critical to operation of 100s of enzymes, over 1/2 is combined w/calcium & phosphorus in bones; acts in all cells for protein making, helps relax muscles after contraction, used for seizures & constipation, holds calcuim in teeth

DEFICIENCY: from vomiting, diarrhea, alcohol abuse, protein malnutrition,diuretic use, severe==tetany {painful muscle contractions}, hallucinations {alcohol withdrawl} linked with heart disease, shows promise w/treatment of heart disease/ high BP, common in US

SOURCES: dark gr leafy veggies, nuts, seeds, legumes, seafood, whole grains, chocolate

SODIUM

(Na)

FUNCTIONS: regulates totol body fluid balamce, acid-base balance, maintains blood volume  & BP, nerve transmission muscle contraction; principle electrolyte in extracellular fluid

 DEFICIENCY: unlikely  no RDA;

estimated need: 500mg typical intake: 3 tsp of salt (6000 Na+) 1 tsp= 5 grams salt

EXCESS: hypertension

SOURCES: salt, milk, meat, some veggies, processed snacks, pickles, olives, MSG

POTASSIUM

(K)

FUNCTIONS: 98% in positive ion inside cells, keeps heartbeat steady, regulaes fluid-electrolyte & acid-base balance

DEFICIENCY:causes vomiting, diarrhea, diuretics, laxative abuse, early sign is muscle weakness; diets low in K+ linked to high BP

TOXICITY: excessive supplements, can stop heart, KCL is used to put inmates to death

SOURCES: fresh foods-cells intact-esp fruits, veggies, also in animal food

IRON

(Fe)

FUNCTION: trace mineral needed for hemoglobin & myoglobin formation, aborption affected by need,

DEFICIENCY: most common due to blood loss & poor intake {fatigue, pallor, apathy, poor tolerance to cold, pica

ASORPTION: increased with vit C; decreased gastric acid, high intake of plant fiber, tea & coffee, no excretion except blood loss, iron from animal source is better absorbed

DEFICIENCY: women of child-bearing age, young kids, low income, teens

TOXICITY: contamination from cooking in an iron pot, iron overload [hemochromatosis],

there is a genetic risk, alcohol abuse--damage to digestive tract

Zinc

(Zn)

FUNCTION:component of all body tissues; assists protein, helper for over 100 enzymes

making genetic material & proteins, transport of vit A from storage, insulin & carb metabolism; collagen forming, healing, immunity, taste, normal fetal developmen

ABSORPTION: inhibited by cow's milk & plant fibers, determined by need, strict vegetarian diet can bring about zinc deficiency

TOXCITY: vomiting, diarrhea, fever, exhaustion, decreased HDL (acclerates atherosclerosis), copper deficiency anemia, death

SOURCES: protein=shellfish, esp oysters, meat, milk, eggs,legumes (2servings animal/protein daily

RECOMMENDED INTAKE: 40 milligrams/day

INCREASED NEED: pregnant teens, vegetarians

Chromium

FUNCTIONS:works w/insulin to normalize sugar, lower cholesterol, diets high in refined foods often low in chromium

DEFICIENCY: impaired glucose tolerance, elevated blood glucose, cornonary heart disease, diabetes-like condition--unable to use glucose normally

SOURCES: oysters, meats, whole grains, cheese, unprocessed foods, black pepper, brewer's yeast

ABSORPTION: less than 5% dietary intake is absorbed

TOXICITY: GI ulcers, kidney an liver damage

SELENIUM

FUNCTIONS:Antioxidant mineral, works w/vit E to protect cells from oxidation, helps protect liver & heart, preventative against some tumor formation, converts thyroid hormone to its active form

DEFICIENCY: heart disease, cancer, liver & pancreas impairment, high cholesterol, unlikely if meat is eaten

TOXICITY: excess can cause-vomiting, diarrhea, loss of hair & nails, lesions of skin & nervous system

SOURCES: widely distributed in foods--low fat meat, shellfish, veggies, grains, dairy, legumes ***some regions in US may be selenium deficient

COPPER

FUNCTIONS:part of many enzymes, aids aborption & use of iron (hemoglobin)

ABSORPTION: high intake of vit C may interfe in absorption

SOURCES:legumes, whole grains, seafood, nuts/seeds

is elevated in some cancer

high intake of vit C can interfere with copper absorption

***body contains 100 milligrams 1/4 is in muscles,1/4 in liver, rest in bones, kidneys, other tissues

IODINE

FUNCTIONS:necessary for thyroid hormone, regulates metabolic rate

DEFICIENCY: goiter, sluggishness, weight gain, during pregnancy causes mental & physical retardation {cretinism} one of the world's most common & preventable causes of Mental retardation

SOURCES: seafood, iodized salt-ocean

add more later

FLUORIDE

FUNCTIONS:aids development of bones & teeth, provides resistance to teeth from development of cavities

DEFICIENCY: dental decay,

TOXICITY: fluorosis--mottled teeth

SOURCES: fish, tea, drinking water (if not naturally high-added), toothpaste, gel, oral rinses

water soluble

B 12

cyanocobolamin

assists in new cell building with folate

helps reduce hemocysteine

helps maintain nerve cell

def: macrocytic anemia pernicious anemia & nerve damage-progressive paralysis

*requirs intrinsic factor in stomach for absorption

sources: animal only