Vitamins & Minerals

Vitamins & Minerals

1. VITAMIN A -Retinol/betacarotine

   • VITAMIN D: Calciferol
     • FOUND IN: Dairy products, liver and fish oils, systhesised in the body using sunlight
       • NEEDED FOR: Increased calcium absorption in the gut, growth and mineralisation of bone
         • DEFICIENCIES: Weak bones, osteoporosis
     • VITAMIN E: Tocopherol
       • FOUND IN: Meat, Veg oils
         • NEEDED FOR: fight free radicals (antioxidants), protect cell membranes
           • DEFICIENCIES: Haemolysis, anaemia
       • VITAMIN K: Menadione,
         • FOUND IN: Leafy green vege, gut flora
           • NEEDED FOR: Blood clotting, bones
             • DEFICIENCIES: Bleeding and internal haemorrhage
     • FAT SOLUABLE VITAMINS - DO NOT READILY CROSS PLACENTA, STABLE DURING COOKING
   • FOUND IN: Red/orange fruits, Dark green veges, dairy products (fats)
     • NEEDED FOR: Maintenance of epithelial tissue, mucus membranes, visual pigments in eye
       • DEFICIENCIES: Night blindness

2. VITAMIN B:

   • THIAMINE - B1: Energy metabolism, promotes central nervous system function, FOUND IN: WG cereals, fortified bread, pulses, potatoes, legumes, nuts, pork
     • RIBOFLAVIN - B2: Energy metabolism, forms co-enzyme with FAD, promotes CHO and FAT oxidation, healthy skin FOUND IN: Dairy, meat, liver, eggs, leafy green veges
       • NIACIN, NICOTINAMIDE - B3: SAME AS B2, FOUND IN: meat, liver, poultry, fish, WG cereals, lentils, nuts, tryptophan (in the body)
         • PYRIDOXINE - B6: Metabolism, helps for RBC, FOUND IN; Meat, liver, poultry, fish, WG cereals, potatoes, greens, dairy, bananas
           • FOLTAE/FOLIC ACID: Co enzyme for DNA/RNA, promote red and white cells, pregnancy FOUND IN: Meat, liver, greens, WG cereals, potatoes, legumes, nuts, fruit
             • COBALAMIN - B12, Co enzyme for DNA/RNA, promotes white and red cells, maintains gut and nerve and skin tissue, FOUND IN: Meat, fish, shell fish, poultry, eggs, dairy, fortified cereals
   • VITAMIN C
     • FOUND IN: Citrus fruits, greens, broccoli, potatoes, capsicum, strawberry, kiwifruit
       • NEEDED FOR: collagen synthesis (connective tissues) mitochondrial energy metabolism, iron absorption, catecholamine & steroid synthesis (stress response)
         • DEFICIENCIES: SCURVY
   • WATER SOLUABLE VITAMINS - EXCESS EXCRETED IN URINE, MORE LOST DURING COOKING, ACT LARGLY AS COENZYMES

3. MINERALS: 4% OF BODY MASS CONSISTS OF 22 METALIC MINERALS

   • MACROMINERALS: (>100 MG DAILY) Electrolytes (Na, K, Cl, Mg) Structural (Ca, phosphate)
     • MICROMINERALS (<100MG DAILY) NEED UPPER LIMITS, Trace elements: Fe, I, F, Zn, Se, Cr, Co, Cu. TOXIC IN SMALL AMOUNTS ARE: LEAD, MERCURY, CADMIUM, ARESNIC, ASBESTOS
       • SUPLEMATION REQUIRED IF: Restricted or inadequate diet, increased demands (pregnancy) increased losses
         • EXCESS MAY CAUSE PROBLEMS WITH: Fat soluble vitamins, mineral and trace elements (Se, Zn) and Fe, Nacl (table salt)
       • MINERALS ARE INORGANIC

4. VITAMIN ARE ORGANIC HAVE C & H - NOT USED FOR ENERGY

   • Vitamins are produced in the body, except for: D (presence of sunlight) and K (bacteria in the large intestine