Vitamins and minerals

VITAMINS Vitamins are made 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.

MAIN FUNCTIONS Vitamins are essential to the body: To maintain health To help prevent deficiency diseases such as Beriberi (weakened muscles, heart, nerves and digestive system) and rickets (softening of the bones) To regulate the repair of body cells To help combat the ageing process To help to process carbohydrates and release energy in the body

VITAMINS - Two main categories Water soluble B C Fat Soluble A D E K

Water soluble Cannot be stored in body - regular supply needed Excess is excreted in urine - no danger of toxic levels Unstable to heat and light, leach into cooking liquids Fat Soluble Can be stored in body - regular supply not needed Can accumulate to toxic levels if large amounts ingested Fairly stable at normal cooking temperatures

Vitamin A – 2 forms; Retinol and Beta-Carotene Beta-Carotene Plant sources Present with chlorophyll in plants, converted to Vitamin A in gut wall Retinol Named because of its concern with retina of eye Only found in animal foods

Vitamin A - Retinol and Beta-Carotene Functions Regulates growth Promotes healthy skin Maintenance of healthy tissues Helps eye adapt to dim light The moisturising vitamin! Sources Retinol - Cod liver oil, Liver, Dairy products, Herrings, Egg yolk Beta-Carotene Dark green leafy vegetables, Broccoli, Carrots, Deep orange fruits and vegetables

Vitamin A - Retinol and Beta-Carotene Effects of deficiency Retarded growth, malformed bones Long term-may lead to night blindness Susceptibility to infection Excess beta-carotene may lead to liver and bone damage

Vitamin D -Calciferols Functions Absorption and 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 Margarine

Vitamin D -Calciferols Effects of deficiency *Rickets in children and *osteomalacia in adults **Osteoporosis Dental caries * Conditions where bones are soft and cannot take weight of body ** Bones become light, less dense and prone to fractures

Vitamin E - Tocopherol Functions Protects tissues 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

Vitamin E - Tocopherol Effects of deficiency Deficiency is very rare but it could affect the central nervous system

Vitamin K - Napthoquinone Functions Needed for 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 veg Vegetable oil Cereals

Vitamin K - Napthoquinones Effects of deficiency Deficiency is very rare but individuals with liver damage and new born infants are at a higher risk

Vitamin B 1 - 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 Vegetables

Vitamin B 1 - Thiamin Deficiency Fatigue, depression, irritability Beri-beri - disease of nervous system

Vitamin B 2 -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 Offal Milk Cheese Eggs Yeast extracts Green Vegetables

Vitamin B 2 -Riboflavin Deficiency Loss of appetite Swollen tongue, cracked lips, eye infection,

Vitamin B3 -Niacin Functions Metabolism of carbohydrates, proteins and fats Needed for normal functioning of nervous system Sources Meat, Offal Yeast extracts Yeast Bran, wheat, flour Some pulses, dried fruit

Vitamin B3 -Niacin Deficiency Fatigue, depression, irritability Beri-beri - disease of nervous system

Vitamin B9 -Folic Acid 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

Vitamin B9 -Folic Acid Deficiency Fatigue in mild cases Anaemia in severe cases Neural tube defects Important to take folic acid prior to conception and vital during first 3 months pregnancy

Vitamin C -Ascorbic Acid Functions Critical to immune system Formation of connective tissue, collagen Helps absorption of iron Prevents scurvy 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

Vitamin C -Ascorbic Acid Deficiency Weakening of connective tissue Susceptibility to infection Incomplete iron absorption Delayed healing of wounds Prevent scurvy - pale skin with spots, bleeding, soft gums.

KEY FACTS: Micronutrients are essential for a healthy body Water soluble vitamins must be eaten every day It is easy to improve the micronutrient content of your diet by eating more fruit and vegetables, enough red meat and wholegrain cereals.

MINERALS Our body requires mineral elements for a variety of functions. They are also known as micronutrients.

MINERALS Unlike vitamins, which are organic substances 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) and those only required in tiny amounts (trace elements).

MINERALS Trace Minerals - are iron, zinc and iodine. Major Minerals - are sodium, potassium, calcium and phosphorus.

MINERALS Minerals have 4 major functions: 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

Iron Functions Production of haemoglobin in red blood cells to carry oxygen in the blood Sources Red meat Kidney Liver Eggs Bread Green veg Deficiency Anaemia

Calcium Functions Teeth and bones. 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.

Phosphorus Functions Bones and teeth with calcium. Muscle contraction Sources Dairy products Nuts Meat Fish foods rich in calcium Deficiency Rarely deficient but could cause tiredness and depression

Sodium Functions Maintains water balance in the body and controls body temperature, helps you sweat when body temp rises. Sources Cheese Bacon smoked meats Fish processed foods table salt. Government advice says on average you should be eating no more than 6g of salt a day. Deficiency Deficiency is highly unlikely

Potassium Functions Muscle contraction and in maintaining fluid. It is necessary for the building of muscle and for normal body growth. Sources Banana Celery Turnips Deficiency Dry skin, acne, Muscle spasms

Zinc Functions Everything from acne 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

Iodine Functions Thyroid gland function (controls how quickly the body uses energy) and body metabolism Sources Animal and plat life from the sea Milk Eggs Yogurt Deficiency Particularly in children, fall in the production of thyroid hormones

Fortified Foods The addition of micronutrients to commonly consumed staple foods 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 of white flour 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

Folic acid fortification Folic acid is a B vitamin. It is called folate when it is found in foods in its natural form. Folic acid is used in supplements or added to food. Some foods, such as many breakfast cereals and spreads, are already fortified with folic acid and other vitamins and minerals. But recently there have been discussions about whether it should be compulsory to add folic acid to bread or flour in the UK.

Match up Task: Match up the vitamin or mineral to the function and to the

Practical Task Demonstrate your understanding and nutritional knowledge in such away to maximise the ascorbic acid content of a recipe. Find out what the RNI for vitamin C is in adults and your recipe should aim to supply at least a third of the RNI for vitamin C. 60mg. Your practical work should be a main course or starter course using vegetables.

To do: Investigate food sources naturally rich in vitamin C. Select an appropriate recipe and nutritionally model it to ensure that it reaches a third of an adults RNI for vitamin C. 20mg. Plan to cook your dish; write out the method with controls. In the controls you must fully explain how vitamin c is lost and what steps you will be taking to reduce the loss of vitamin C. After making, evaluate. Estimate where the ascorbic acid was lost in your recipe. Were there any further steps that you could have taken to minimise that loss?

Vitamins and minerals

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Vitamins and minerals