Vitamin and Mineral Information

Organic compounds vital to life, vitamins are essential noncaloric nutrients. Although only needed in very small amounts, they are critical to human body function.
Vitamins are either fat-soluble or water-soluble. Minerals are inorganic, naturally occurring chemical elements. They are major and trace minerals present in the human body

Fat-Soluble Vitamins

• Found within the fats and oils of food, fat-soluble vitamins require bile for absorption. Toxicity can occur because these vitamins are stored within liver and fat tissues. It is possible to survive for weeks without having consumed them. However, deficiencies can occur when the diet consistently provides low amounts.
  Fat-Soluble Vitamins: A,E,D,K
  Vitamin A--Versatile in function. Plays large role in maintaining strong, healthy bones and good vision. Found in fortified milk, carrots, sweet potatoes and spinach. Deficiency causes blindness and death.
  Vitamin D--Helps maintain calcium and phosphorus levels in the blood. Necessary for bone health. Found in fortified milk and some fortified cereals. Sunlight promotes synthesis.
  Vitamin E--A major antioxidant and plays various roles in immunity. Necessary for normal nerve development. Found in canola oil, mayonnaise and wheat germ.
  Vitamin K--Essential for clotting of the blood. Richest food sources are dark leafy greens, broccoli, Brussels sprouts, lettuce and cauliflower.

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Water-Soluble Vitamins

• Water-Soluble Vitamins: B and C
  Water-soluble vitamins are absorbed quickly and easily by the body. The body excretes excess in urine. It is necessary to consume daily foods particularly rich in these vitamins, in order to achieve recommended intakes.
  Vitamin B
  B6--Necessary for protein metabolism. Contributes to the regulation of blood glucose. Meats, fish and poultry, potatoes and leafy green vegetables are good sources.
  B12--Works with folate. Maintains nerve sheaths protecting nerve fibers. Requires an intrinsic factor. Cottage cheese, sardines and tuna are rich in B12.
  Biotin--Coenzyme necessary for metabolism. Widespread in foods.
  Folic Acid--Works with B12. Essential for synthesis of DNA. Abundant in leafy greens. Milk enhances absorption of this nutrient.
  Riboflavin--Dairy products are rich in this nutrient, as well as leafy greens. Important to energy metabolism.
  Niacin--Participates in energy metabolism in cells also. Found in potatoes, cereal and chicken.
  Pantothenic Acid--A component of a coenzyme necessary for energy release. Participates in synthesis of lipids, hormones, neurotransmitters and hemoglobin. Widespread in foods.
  Thiamin--Necessary for skeletal and nervous system function. Particularly abundant in starches, such as potatoes, breads and cereals. Deficiency results in beriberi.
  Vitamin C
  Assists in the performance of collagen, promotes iron absorption and supports immunity. Rich in foods, such as oranges, strawberries and broccoli. Deficiency causes scurvy.

Major Minerals

• Major minerals are essential and found within the body in amounts over 5 grams:
  Calcium
  Chief mineral of teeth and bones. Needed for cell and nerve function and blood clotting. Active in blood pressure and immunity. Deficiency causes stunted growth in children and osteoporosis in adults. Significant sources are milk and milk products, tofu, greens and legumes.
  Chloride
  Component of hydrochloric acid needed for digestion.
  Magnesium
  Necessary for protein synthesis and normal muscle contraction. Also needed for nerve impulse transmission.
  Phosphorus
  Essential part of the genetic material of cells. Active in energy transfer. Deficiency causes rickets in infants.
  Potassium
  Necessary to fluid/electrolyte balance and muscle contraction. Maintains heartbeat. Deficiency typically accompanies dehydration; causes heart failure and death. Found in milk, bananas and fish.
  Sodium
  Principal ion used for fluid balance outside of cells. Deficiency is very rare because few diets lack sodium. Hypertension and heart disease have been linked to high intake.

Trace Minerals

• Trace minerals are found in amounts less than 5 grams:
  Iodine
  Essential to proper thyroid function. Helps to regulate growth, and metabolic rate. Deficiency causes goiter. Abundant in seafood and iodized salt.
  Iron
  Part of hemoglobin that carries oxygen in blood. Essential for energy level. Food sources are red meat, fish, poultry, dried fruit and legumes. Deficiency causes anemia, headaches and weakness.
  Zinc
  Works with proteins in every organ of the body. Helps in metabolism, vitamin A transport, pancreatic function, sperm production and wound healing. Even a mild deficiency results in impaired immunity and night vision. Meats, fish, vegetables and grains are all good sources.
  Fluoride
  Helps in formation of healthy teeth and bones. Prevents tooth decay. Tea, seafood and fluoridated water are essential sources.
  Chromium
  Necessary for proper glucose metabolism.
  Copper
  Helps make hemoglobin. Deficiency causes anemia. Good sources are organ meats, seafood, nuts, seeds and water.

Requirements

• It would be difficult to remember what foods are richest in all the essential nutrients. Because no one source could provide a full day's requirements, the best approach is to eat a variety of foods each day:
  Milk, yogurt and cheese--2 to 3 servings
  Vegetables--3 to 5 servings
  Meat, poultry, fish, beans and eggs--2 to 3 servings
  Fruit--2 to 4 servings
  Breads, cereal, rice and pasta--6 to 11 servings