MICRONUTRIENTS

VITAMINS AND MINERALS

OVERVIEW

Vitamins are essential for the regulation of the body’s metabolic functions.

They are required in small amounts.They help the body use energy effectively.

VITAMINS

VITAMINS

WATER SOLUBL

E

FAT SOLUBL

E

WATER SOLUBLE

Soluble in waterDissolve into the blood plasma

B group vitaminsVitamin C

FAT SOLUBLE

Not soluble in water.Stored in the body and transported by special

proteins

Vitamin A,D, E and K

VITAMIN A

Necessary for growth and repair of body tissues.In specific the tissue that lines the skin and mucous

membranes of the mouth, nose, throat and lungs.

The skin serves as a protective barrier to infection caused by bacteria and damage from other sources.

A good exam response.Vitamin A can improve health by protecting mucous

membranes, thereby reducing the susceptibility of infections.

Vitamin A continued……

Helps with:-maintenance of bones, gums and tooth enamel.-contributes to good vision-Beta-carotene is a precursor of vitamin A that promotes a healthy immune system-Aids in RNA synthesis- cell development.

Vitamin A food sources

B group vitamins

Metabolism of carbohydrates, protein and fat for energy production.

Maintenance of healthy skinEnhance immune and nervous system

functionPromote cell growth and division

B1- Thiamine

Convert carbohydrate to glucose.Essential for healthy heart and nerve

function-including brain

Smaller roles- HCL production in the stomach lining and blood formation

Essential for cell growth and normal muscle development.

Food sources Thiamin

Vitamin B3- Niacin

Metabolism of carbohydrates, fats and protein.Vital tp maintenance of nervous system and

digestive systemImprove blood circulationReduce blood cholesterol.

Good exam response.Vitamin B3 plays a role in reducing blood cholesterol therefore decreasing the chance of high blood pressure.

Food sources of B3-niacin

Vitamin B2- Riboflavin

Metabolism of carbohydrates, fats and proteins- therefore energy production.

Growth of cells, in particular red blood cells.

Necessary for good vision, skin, nails and hair.

Vitamin B6- Pyridoxine

Metabolism of protein and fat in particular fatty acids.

Production of antibodies that help fight bacterial diseases.

Healthy functioning of nervous system and brain.

Involved in the regulation of sodium and potassium balance

Required for the absorption of B12.

Food sources B6

Vitamin B9-folate/folic acid

With B12 is essential for formation, maturation and multiplication of red blood cells.

Synthesis of DNA and RNA which control tissue growth and cell function.

Metabolism of protein and is linked with decreasing an amino acid in the blood linked with heart disease.

During pregnancy folate is essential to reduce the likelihood of spina bifida ( first three months)

Vitamin B9-folate/folic acid- food sources

Vitamin B12- cyanocoblalamin

Production and regeneration of red blood cells

Nervous system functioningMetabolism of folic acid

Vitamin B12- cyanocoblalamin0-food sources

Vitamin C

Formation of collagen.Collagen is a connective tissue protein that

holds body structures such as skin, cartilage,tendon and bone.

Healthy bones, teeth, gums and blood vessels.

Absorption of ironIt is an antioxidant that protects other

nutrients from damage from oxidation

Food sources Vitamin C

Vitamin D

Essential for the absorption of calcium and phosphorus.

Maintains adequate levels of minerals Calcium and phosphorus

Maintains a stable nervous system, normal heart action and blood clotting, formation of RNA

Vitamin D- Sources

Minerals

Inorganic chemicals in the diet and body.

The human body needs 20 different minerals to function and maintain body processes effectively.

Minerals required in large amounts: calcium, sodium, potassium

Minerals required in small amounts: magnesium, zinc,iodine, sodium and copper

Calcium

Most abundant mineral in bodyConstruction and maintenance of bones and teeth.99% of body’s calcium is in the skeleton and teeth.1% is in the blood and soft tissue

Calcium is essential for maximising bone density and reaching peak bone mass.

Exam response:Inadequate calcium intake can adversely influence bone density, therefore increasing the chance of developing osteoporosis.Osteoporosis is a decrease in bone density which can lead to increased susceptibility of bone fractures.

Calcium

Assists in the transmission of nerve pulses for muscular contraction

Regulating heart rhythm as well as blood pressure

Helps with blood clotting and wound healing

Food sources for calcium

Phosphorus

2nd most abundant mineral in the body, found in bones and teeth.

Forms with calcium to form calcium phosphate.

Makes the skeleton rigidPlays a role in energy productionSynthesis for growth, maintenance and repair

of cellsMuscular contractions, heartbeat, nerve

transmissions

Phosphorus food sources

Iron

Essential component for haemoglobin in the blood and myoglobin in the muscles.

Haemoglobin carries oxygen to maintain life functions.

Myoglobin supplies oxygen to working muscles

Iron – food sources

sodium

Regulation of BP and blood volume.Maintain water balanceMaintaining pH levels for nerve transmission

impulses

Food sources:

Iodine

Used by thyroid gland- regulates cell activity and growth in most body tissues.

Essential for normal growth and development.

Metabolise energy nutrients

Food sources:

Flouride

Harden tooth enamelPrevent dental cavitiesWhen food is eaten bacteria naturally occurs

and starts to decay and corrode tooth enamel.

Food sources