Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods

Vitamins, Minerals, Antioxidants, Phytonutrients, Functional Foods By Melissa Bess, Nutrition and Health Education Specialist FNEP STAFF TRAINING ONLY, DO NOT USE WITH FNEP PARTICIPANTS 05/2007

Overview What are vitamins?  Categories of vitamins  Functions  Food sources  Deficiencies  What are minerals?  Categories of minerals  Antioxidants 

Overview (continued) Phytonutrients  Functional Foods  Food Labels  Activity 

What are vitamins? Complex substances that regulate body processes  Coenzymes (partners) with enzymes in reactions  No calories, thus no energy 

Categories Fat-soluble Dissolve in fat Can be stored

A, D, E, K

Water-soluble Dissolve in water Carried in bloodstream, not stored C and B-complex vitamins

A and D excess can be Excess amounts may harmful cause extra work on kidneys E and K usually not

Vitamin A (and carotenoids) 

Functions:  

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Normal vision Protects from infections Regulates immune system Antioxidant (carotenoids)

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Food sources:     

Liver Fish oil Eggs Fortified milk or other foods Red, yellow, orange, and dark green veggies (carotenoids)

Vitamin D (the sunshine vitamin) 

Functions: 

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Promotes absorption of calcium and phosphorus Helps deposit those in bones/teeth Regulates cell growth Plays role in immunity

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Sources:  

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Sunlight (10 – 15 mins 2x a week) Salmon with bones Milk Orange juice (fortified) Fortified cereals

Vitamin E 

Functions: 

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Antioxidant, may lower risk for heart disease and stroke, some types of cancers Protects fatty acids and vitamin A

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Sources:  

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Vegetable oils Foods made from oil (salad dressing, margarine) Nuts Seeds Wheat germ Green, leafy veggies

Vitamin K 

Functions:  

Helps blood clot Helps body make some other proteins

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Sources: 

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Body can produce on its own (from bacteria in intestines) Green, leafy veggies Some fruits, other veggies, and nuts

Thiamin (B1) 

Functions: 

Helps produce energy from carbs

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Sources: 

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Whole-grain and enriched grain products Pork Liver

Riboflavin (B2) 

Functions:  

Produce energy Changes tryptophan (amino acid) into niacin

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Sources:     

Liver Yogurt and milk Enriched grains Eggs Green, leafy veggies

Niacin 

Functions:   

Helps body use sugars/fatty acids Helps enzymes function normally Produces energy

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Sources: 

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Foods high in protein typically (poultry, fish, beef, peanut butter, legumes) Enriched and fortified grains

Pyridoxine (B6) 

Functions: 

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Helps body make non-essential amino acids Helps turn tryptophan into niacin and serotonin Help produce body chemicals (insulin, hemoglobin, etc)

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Sources:       

Chicken Fish Pork Liver Whole grains Nuts Legumes

Folate (folic acid) 

Functions: 

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Produces DNA and RNA, making new body cells Works with vitamin B12 to form hemoglobin May protect against heart disease Lowers risk of neural tube defects in babies

Controls plasma homocystine levels (related to heart disease) Sources:  Fortified and enriched grains and breakfast cereals  Orange juice  Legumes  Green, leafy veggies  Peanuts  Avacados 

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Vitamin B12 (cobalamin) 

Functions:   

Works with folate to make RBC’s In many body chemicals and cells Helps body use fatty acids/amino acids

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Sources:      

Animal products Meat Fish Poultry Eggs Milk, other dairy

Biotin 

Functions:  

Produces energy Helps body use proteins, carbs, and fats from foods

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Sources:  

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Wide variety of foods Eggs Liver Wheat germ Peanuts Cottage cheese Whole grain bread

Pantothenic Acid  

Helps produce energy Helps the body use proteins, fat, and carbs from food

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Sources:  

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Found in almost all foods Meat, poultry, fish Whole grain cereals Legumes Milk Fruits, veggies

Vitamin C 

Functions: 

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Helps produce collagen (connective tissue in bones, muscles, etc) Keeps capillary walls, blood vessels firm Helps body absorb iron and folate Healthy gums

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Heals cuts and wounds Protects from infection, boosts immunity Antioxidant

Sources 

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Citrus fruits Other fruits, veggies

Deficiencies Rickets (children and vitamin D)  Osteoporosis/osteomalacia (vitamin D)  Scurvy (vitamin C)  Night blindness (vitamin A)  Beriberi (thiamin) 

What are minerals? Regulate body processes  Give structure to things in the body  No calories (energy)  Cannot be destroyed by heat 

Categories of minerals 

Major minerals    

Calcium Phosphorus Magnesium Electrolytes (sodium, chloride, potassium)

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Trace minerals        

Chromium Copper Flouride Iodine Iron Manganese Selenium Zinc

Calcium Bone building  Muscle contraction  Heart rate  Nerve function  Helps blood clot 

Phosphorus Generates energy  Regulate energy metabolism  Component of bones, teeth  Part of DNA, RNA (cell growth, repair)  Almost all foods, especially protein-rich foods, contain phosphorus 

Magnesium Part of 300 enzymes (regulates body functions)  Maintains cells in nerves, muscles  Component of bones  Best sources are legumes, nuts, and whole grains 

Electrolytes 

Chloride:  

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Potassium  

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Fluid balance Digestion of food, transmits nerve impulses Maintains blood pressure Nerve impulses and muscle contraction

Sodium   

Fluid balance Muscles relax, transmit nerve impulses Regulates blood pressure

Electrolytes 

Sources: Salt (sodium chloride)  Fruits, veggies, milk, beans, fish, chicken, nuts (potassium) 

Iron Part of hemoglobin, carries oxygen  Brain development  Healthy immune system  Sources: 

Animals (heme) vs. plants (non-heme)  Better absorbed from heme  Consume vitamin C with non-heme  Fortified cereals, beans, eggs, etc. 

Antioxidants Slow or prevent damage to body cells  May improve immune function and lower risk for infection and cancer  Carotenoids – beta carotene (familiar)  Vitamin C  Vitamin E  Found in colorful fruits/veggies and grains 

Phytonutrients   

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Phyto – plant “Spark” body processes that may fight, or reduce risk for some diseases Fruits/veggies Examples: For more information: see      

Carotenoids Lutein Lycopene Flavanols Prebiotics/probiotics Soybeans

page 109 in the ADA Complete Food and Nutrition Guide

Functional Foods Foods that provide benefits beyond basic nutrition  Phytonutrients  Prebiotics/probiotics  Fatty fish/omega 3’s  Soy protein  Oats (heart-healthy)  Flaxseed 

Food Labels Must list vitamins A, C, calcium, iron  May list others (potassium, folate, riboflavin, etc.) 