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Importance of vitamins and minerals in human body
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- 2. VITAMINS ◦ Vitamins aremade up of carbon, hydrogen and oxygen. ◦ Vitamins are called micronutrients because they are needed in only very small quantities. ◦ They all have chemicals names but they are usually referred to by letters.
- 3. Main functions ofvitamins Vitamins are essential to the body to: ◦ Maintain health ◦ Help prevent deficiency diseases such as Beriberi (weakened muscles, heart, nerves and digestive system) and rickets (softening of the bones) ◦ Regulate the repair of body cells ◦ Help combat the ageing process ◦ Help to process carbohydrates and release energy in the body
- 4. Types of vitamins Thereare two main categories: Water soluble B C Fat Soluble A D E K Water soluble Fat soluble Cannot be stored in body, regular supply needed Can be stored in body - regular supply not needed Excess is excreted in urine - no danger of toxic levels Can accumulate to toxic levels if large amounts ingested Unstable to heat and light, leach into cooking liquids Fairly stable at normal cooking temperatures
- 5. Vitamin A Vitamin Ais present in two forms; 1. Retinol ◦ Named because of its concern with retina of eye ◦ Only found in animal foods 2. Beta-Carotene ◦ Plant sources- present with chlorophyll ◦ Converted to Vitamin A in gut wall
- 6. Vitamin A Functions ◦ Regulatesgrowth ◦ Promotes healthy skin ◦ Maintenance of healthy tissues ◦ Helps eye adapt to dim light Sources Cod liver oil, Liver, Dairy products, Herrings, Egg yolk Beta-Carotene Dark green leafy, vegetables, Broccoli, Carrots, Deep orange fruits and vegetables Effects of deficiency Retarded growth, malformed bones, may lead to night blindness, susceptibility to infection
- 7. Vitamin D-Calciferols Functions ◦ Absorptionand laying down of calcium and phosphorous in bones and teeth ◦ Regulates calcium balance between bones and blood ◦ Prevents rickets Sources Sunlight conversion, fish liver oils, dairy products, oily fish Effects of deficiency ◦ Rickets in children and osteomalacia in adults ◦ Osteoporosis ◦ Dental caries
- 8. Vitamin E-Tocopherol Functions ◦ Protectstissues against damage ◦ Promotes normal growth and development ◦ Helps in normal red blood cell formation Sources Pure vegetable oils, wheat wholemeal bread and cereals, egg yolk, nuts, sunflower seeds Effects of deficiency Deficiency is very rare but it could affect the central nervous system
- 9. Vitamin K- Napthoquinone Functions Neededfor blood clotting, which means it helps wounds heal properly. There is increasing evidence that vitamin K is also needed to help build strong bones. Sources Green leafy vegetables, Vegetable oil, Cereals Effects of deficiency Deficiency is very rare but individuals with liver damage new born infants are at a higher risk
- 10. Vitamin B1- Thiamin Functions ◦Essential for release of energy from carbohydrates ◦ Necessary for appetite and good health ◦ Needed for normal functioning of nervous system Sources Meat, Oatmeal, Breakfast cereals, Wheat, Fortified white flour, Milk, Eggs, Vegetable Effect of Deficiency ◦ Fatigue, depression, irritability ◦ Beri-beri - disease of nervous system
- 11. Vitamin B2- Riboflavin Functions ◦Metabolism of carbohydrates, proteins and fats ◦ Growth, repair, development of body tissues - healthy skin, eyes and tongue ◦ The principal growth promoting factor in the vitamin B complex Sources Milk Cheese Eggs Yeast extracts Green Vegetables Effects of deficiency ◦ Loss of appetite ◦ Swollen tongue, cracked lips ◦ Eye infection
- 12. Vitamin B3- Niacin Functions ◦Metabolism of carbohydrates, proteins and fats ◦ Needed for normal functioning of nervous system Sources Meat, Yeast extracts Yeast Bran, wheat, flour Some pulses, dried fruit Deficiency ◦ Fatigue, depression, irritability ◦ Beri-beri - disease of nervous system
- 13. Vitamin B9- Folicacid Functions Red blood cell formation Development of brain, spinal cord and skeleton in foetus Reduces risk of neural tube defects e.g. spina bifida May play role preventing heart attacks, strokes and cancer Sources Fortified cereals, Green leafy vegetables, Potatoes, bread, Milk, Wheat Deficiency Fatigue in mild cases Anaemia in severe cases Neural tube defects
- 14. Vitamin C -AscorbicAcid Functions ◦ Critical to immune system ◦ Formation of connective tissue, collagen ◦ Helps absorption of iron ◦ Promotes healing of wounds and healthy blood vessels ◦ Acts as antioxidant, protects cholesterol Sources Rosehips, blackcurrants, green peppers, kiwi, citrus fruits, strawberries, spinach, cabbage, broccoli Deficiency ◦ Weakening of connective tissue, Susceptibility to infection, Incomplete iron absorption, Delayed healing of wounds ◦ Scurvy - pale skin with spots, bleeding, soft gums
- 15. Minerals Our body requiresmineral elements for a variety of functions. They are also known as micronutrients. Minerals are inorganic and are found in rocks and soil. Vegetables absorb minerals as they grow, while animals digest it through their diet. Minerals can be divided into two groups: Those needed in larger quantities (major minerals) sodium, potassium, calcium and phosphorus. Those only required in tiny amounts (trace elements) iron, zinc and iodine
- 16. Functions of minerals ◦Body building – teeth and bones ◦ Control of body processes, especially the nervous system ◦ Essential part of body fluids and cells ◦ Form part of enzymes and other proteins necessary for the release of energy
- 17. Iron Functions Production of haemoglobinin red blood cells to carry oxygen in the blood Sources Red meat, Kidney, Liver, Eggs, Bread, Green vegetables Deficiency Anaemia
- 18. Calcium Functions ◦ Teeth andbones ◦ Blood clotting ◦ Nerve and muscle contraction ◦ Heart regulation Sources Dairy products, fortified white bread, oily fish, green veg, nuts and seeds. citrus fruits Deficiency Stunted growth can cause rickets, osteoporosis
- 19. Phosphorus Functions ◦ Bones andteeth formation with calcium ◦ Muscle contraction Sources Dairy products, Nuts, Meat, Fish, foods rich in calcium Deficiency Rarely deficient but could cause tiredness and depression
- 20. Sodium Functions ◦ Maintains waterbalance in the body ◦ Controls body temperature, helps you sweat when body temp rises Sources Cheese, Bacon, smoked meats, Fish, processed foods, table salt Deficiency Deficiency is highly unlikely
- 21. Potassium Functions ◦ Muscle contractionand in maintaining fluid ◦ Necessary for the building of muscle and for normal body growth Sources Banana, Celery, Turnips Deficiency Dry skin, acne, Muscle spasms
- 22. Zinc Functions ◦ Everything fromacne to diabetes ◦ Aids the immune system ◦ Needed for the senses of smell and taste Sources Meat (lamb), Oats, Eggs, Nuts Deficiency Dry skin, acne, Muscle spasms
- 23. Iodine Functions Thyroid gland function(controls how quickly the body uses energy) and body metabolism Sources Animal and life from the sea, Milk, Eggs, Yogurt Deficiency Particularly in children, fall in the production of thyroid hormones
- 24. Fortified Foods ◦ Theaddition of micronutrients to commonly consumed staple foods ◦ It is a cheap and effective way of improving nutrient intake for the population as whole or for vulnerable groups ◦ In the UK since the 1940s there has been mandatory fortification ◦ White flour is fortified with calcium, iron, vitamins B1 – thiamin and B3 - niacinB1, B2 and margarines with vitamins A and D ◦ These measures have helped to reduce the burden of many previously common deficiencies
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