Vitamins and minerals

Vitamins and minerals

1. Vitamins

   • Organic substances required in small quantities.
   • Can´t be synthesized
   • Essential to regulate Body processes,
   • Classified
     • Water soluble
       • High proportion of the electronegative atoms, oxygen and nitrogen
       • Are not stored in the body except for vitamin B12
       • VITAMIN B1 thiamine
         • Sources: grain of cereal grains , legumes, nuts , milk Deficiency: beriberi –polineuritis , heart failure
       • VITAMIN B2 riviflavine
         • Sources: red meat, egg white, whole wheat, fish Deficiency: Dermatitis, glossitis
       • B3 Niacine
         • Sources: red meat, liver yeast, tomato juice Deficiency: Skin lesions, Swollen and discolored tongue, loss of appetite, diarrhea, mental disorders
       • VITAMIN B6
         • Sources.: Eggs liver, yeast, pears, bananas, milk Deficiency: Dermatitis, apathy, irritability, convulsions in infants
       • B5 Pantothenic acid
         • Sources: Liver, eggs yeast and milk Deficiency: emotional problems and gastrointestinal disturbances.
       • Biotin
         • Sources: beef liver, yeast, peanuts, chocolate Deficiency: Dermatitis
       • Folic acid
         • Sources: Liver kidney, mushrooms, yeast green leafy vegetables Deficiency: Anemia
       • B12 cyanocobalamine
         • Sources: Liver meat, eggs fish . Not found in plants Deficiency: Anemia
       • Vitamin C Ascorbic Acid
         • Sources: Citrus fruits tomatoes green peppers Deficiency: Scurvy
     • Liposoluble
       • VITAMIN A
         • Fundamental for vision. It helps the maintenance of skin and mucosa and the normal development of bones.
         • The carotene pigment present in carrots, becomes within our body into vitamin A
         • Dairy products, liver, fish, carrots
         • Deficiency symptoms : Night blindness
       • VITAMIN D
         • D2 = ergocalciferol D3 = cholecalciferol
         • Helps the formation of bones and calcium absorption.
         • Sources: sunlight. Deficiency: rickets
       • Vitamin E
         • Deteriorates due to light
         • Powerful antioxidants
         • Sources: wheat germ. Green vegetables, egg yolk, milk. Deficiency: sterility, muscular distrophy
       • VITAMIN K:
         • Essential for the clotting (coagulation) of blood
         • Sources: spinach and other green leafy vegetables. Deficiency: Hemorrhage

2. Minerals

   • Important role in growth, bone health, fluid balance and several other processes.
   • Calcium
     • Milk products, leafy greena, broccoli
   • Phophours
     • Salmon, Yogurt, turkey
   • Magnesium
     • Almonds, cashews, black beans
   • Sodium
     • Salt, processed foods, canned soup
   • Chloride
     • Seaweed, salt, celery
   • Potassium
     • Lentils, acorn squash, bananas
   • Sulfur
     • Garlic, onions, Brussels sprouts, eggs, mineralm water

3. EXAMPLES

   • Quaker Oats
     • Nutritional Value
       • Sodium, Fiber, Proteins, Carbohydrates
   • Marias Gamesa
     • Nutritional Value
       • Sodium, Carbohydrates, Fiber, Proteins, Vitamin A, Calcium, Niacin, Zinc,, Iron, Folic acid