Chapter 13: The Micronutrients: Vitamins and Minerals

organic compounds needed in small amounts in the diet to help regulate body processes

Enzyme reactions are slowed or stopped and body processes impaired if vitamins are missing

Have a nonpolar molecular structure and

dissolve in fats and oils

Are polar and dissolve in water and water-based liquids

Fat: A, D, E, K
Water: B vitamins, C

– aids in night vision
– maintains healthy skin and internal lining of lungs and digestive tract
– ensures proper immune system function – ensures production and regulation of
hormones
– breaks down bone for reshaping during growth

• Retinol (active form)

- Beta-carotene (precursor for retinol)

liver, eggs, butter, milk, and cheese

found in orange and dark green fruits and vegetables

with the help of the vitamin D precursors cholecalciferol and ergocalciferol

teams with other nutrients to regulate calcium levels and form bones and teeth

butter, cream, egg yolks, and fatty fish and by exposing the skin to sunlight

an important antioxidant that quickly reacts with oxygen, preventing damage to body tissues

vegetable oils, whole grains, avocados, nuts, and seeds

necessary for production of proteins involved in

blood clotting

bacteria in the intestines

liver and dark leafy greens

• Water soluble

- Since they dissolve in water

Since excess quantities are excreted in urine

act as coenzymes in reactions throughout the

body

Leafy greens, legumes, pork, whole grains, eggs, fish, and milk

Helps nerve and muscle functions

promotes healthy skin and eyesight

keeps the skin and nervous system

healthy and promotes normal digestion

promotes growth and helps synthesize vital substances

helps the body make fats and glycogen

promotes healthy immune systems

| and helps make hemoglobin

helps cells divide to form new cells

Ascorbic acid

– helps produce connective tissue
– helps protect against infections
– helps the body absorb iron and calcium
– serves as an antioxidant

citrus fruits, cantaloupe, tomatoes, strawberries, broccoli

Minerals because they are elements

• Major minerals

| - Trace minerals

are needed in amounts of

| 100 mg or more per day

are needed in amounts of less than 100 mg per day

the process of restoring some nutrients removed from refined grain products during processing

– 1930s—Niacin, thiamin, riboflavin, and iron
were first added to processed flour
– 1996—Folic acid was first added to grain and cereal products

adding nutrients to food to correct a nutritional deficiency

the nutrient that is being added to the food

the specific food to which a fortificant is added

• iodine in salt

• vitamin D in milk

• calcium in orange juice

• vitamin A in rice

1) Heat
2) Oxygen
3) Water activity levels

Vitamins A, B1, C, and E

Vitamins C, E, and B-carotene

– vitamin C as an enzyme inhibitor
– calcium as a stabilizer in tofu and canned
vegetables
– salt (sodium and chloride) as preservative and flavor enhancer in processed foods
– iodine as a dough conditioner

– rinse fresh foods rather than soaking them
– keep foods in large pieces to reduce the size of surface area exposed to light, air, and water
– cut up fruits and vegetables just before
cooking or serving
– choose stainless steel, glass, and aluminum cookware for foods that are easily oxidized
– avoid adding acids or alkalis to vegetables
– choose steaming over boiling and use the cooking water in soups, gravies, or sauces