Thiamin (aka ?)

Type & Function

Water soluble vitamin (aka B1)

Metabolism

- coenzyme thiamin pyrophosphate (tpp) required for carbohydrate metabolism

- coenzyme for the metabolism of some branch chain amino acids

Thiamin

Sources

Enriched and whole grains

Ham

Pork

Ready to eat cereals

Thiamin

Deficiency

Beriberi - muscle wasting and nerve damage

Wenicke-Korsakoff Syndrome - related to heavy alcohol consumption and poor nutrition

Thiamin

Toxicities

Riboflavin (aka ?)

Type & Function

Water soluble vitamin (aka B2)

Metabolism

- coenzyme (FAD) involved in oxidation-reduction reactions in metabolism of CHO and fats

- FAD works with the antioxidant enzyme glutathione peroxidase

Riboflavin

Sources

Riboflavin

Deficiencies

Ariboflavinosis - symptoms: sore lips, swollen mucous membranes (not common)

- severe deficiencies will interfere with Vitamin B6

Riboflavin

Toxicities

Niacin

Type & Function

Water soluble B complex vitamin

Metabolism

- Nicotinamide and nicotinic acid (can make Niacin from AA tryptophan)

- coenzyme assisting with metabolism of CHO and fatty acids

Niacin

Sources

Meat

Fish

Poultry

Enriched bread products

Niacin

Deficiencies

Pellagra (disease of 4D's) - dermatitis, diarrhea, dementia and/or depression, death

Niacin

Toxicities

- results from suppliments, not common from foods

- liver damage, swelling around the eyes (blurred vision), glucose intolerance, flushing

Vitamin B6 (aka ?)

Type & Function

Water soluble vitamin (aka pyridoxine)

Metabolism

- group of 6 related carbons

- coenzyme (PLP) for more than 100 enzymes, most in AA metabolism - key for making non-essential AA's

Vitamin B6

Sources

Meat

Fish

Poultry

Rice

Starchy vegetables

Vitamin B6

Deficiencies

Depression

Confusion

Microcytic anemia

Convulsions

Seborrheic dermatitis

Vitamin B6

Toxicities

- from suppliments, not common from food

- nerve damage, skin lesions

Folate

Type & Function

Water soluble B complex vitamin

Metabolism

- coenzyme (THF) involved in DNA synthesis, AA metabolism

- critical for cell division of very early embryos

Folate

Sources

Lentils

Fortified grain products

Folate

Deficiencies

- macrocytic anemia and neural tube defects

- increases risk of colon cancer

Folate

Toxicities

- mask B12 deficiency

- increase risk of cancer by feeding abnormal cells

Vitamin B12 (aka ?)

Type & Function

Water soluble vitamin (aka Cobalamin)

Metabolism

- coenzymes important for blood formation

- required for nerve functioning

- required for homocysteine breakdown (decreasing risk of heart disease)

Vitamin B12

Sources

Vitamin B12

Deficiencies

Pernicious anemia

Low energy

Fatigue

Shortness of breath

Vitamin B12

Toxicities

Panththenic acid

Type & Function

Water soluble B complex vitamin

Metabolism

- component of coenzyme (CoA) for fatty acid metabolism

Pantothetic acid

Sources

Liver

Yogurt

Sunflower seeds

Shittake mushrooms

Pantothetic acid

Deficiencies

Pantothentic acid

Toxicities

Biotin

Type & Function

Grouped with B complex vitamins

Metabolism

- coenzyme involved in metabolism of carbohydrates, fats, and proteins

- important for gluconeogenesis

Biotin

Sources

Biotin

Deficiencies

Hair thinning

Loss of hair colour

Red rash on face

- related to consumption of large number of raw egg whites over a long period of time

Biotin

Toxicities

Choline

Type & Function

Essential vitamin-like substance.

 Metabolism

- assists in homocysteine metabolism

- accelerates the synthesis of acetycholine, a neurotransmitter

- essential for synthesis of phospholipids

Choline

Sources

Milk

Liver

Eggs

Legumes

Peanuts

Choline

 Deficiencies

- fat accumulation in the liver

- "fatty liver disease"

- also seen in heavy alcohol consumption

- liver cell accumulates triglycerides

Choline

Toxicities

- liver damage

- toxicity caused by supplements

Iodine

Type & Function

Trace mineral

Metabolism

- critical for synthesis of thyroid hormones* (which regulate body temperature and resting metabolic rate)

Iodine

Sources

Salt water fish

Shrimp

Milk

Dairy products

Iodine

Deficiencies

Hypothyroidism

Goiter

Cretinism in pregnancy (mental retardation of embryo)

Iodine

Toxicities

- blocks synthesis of thyroid hormones

- thyroid tries to make more hormones

- results in goiter (enlarged thyroid)

Chromium

Type & Function

Trace mineral

Metabolism

- assists insulin as it transports glucose from the blood into the cells

Chromium

Sources

Mushrooms

Prunes

Dark chocolate

Nuts

Whole grains

Chromium

Deficiencies

- Hyerglycemia

- inhibits glucose absorption by body cells

- can lead to diabetes

Chromium

Toxicities

Manganese

Type & Function

Trace mineral

Metabolism

-coenzyme involved in energy metabolism

- also important for synthesis of protein matrix in bone tissue and in building cartilage

Manganese

Sources

Whole-grains

Brown rice

Pineapple

Pine nuts

Raspberries

Manganese

Deficiencies

- impaired growth and reduced bone density

Manganese

Toxicities

- impairs the nervous system causing spasms and tremors

Sulphur

Type & Function

Major mineral

Metabolism

- component of thiamin and biotin

- required for detoxification of alcohol and drugs by the liver

- assists in maintaining acid-base balance

- found in a few amino acids

Sulphur

Sources

- sufficient sulphur is synthesized from the protein in our diets

Sulphur

Deficiencies

Sulphur

Toxicities

Vitamin K

Type & Function

Fat soluble vitamin.

Blood & Bones

- coenzyme for the synthesis of proteins involved in blood clotting

- bone metabolism

Vitamin K

Sources

Green leafy vegetables

Vegetable oils

Phylloquinone - plant form of vitamin K

Menaquinone - healthful bacteria found in the large intestine produce some vitamin K

Vitamin K

Deficiencies

- causes lack of normal blood clotting, excessive bleeding

- can occur with diseases that disturb absorption of fat in the small intestine

Vitamin K

Toxicities

No known toxicities.

Can interfere with anticoagulant medications.

Iron

Type & Function

Trace mineral

Blood

- a component of the protein hemoglobin which carries erythrocytes

- a component of myoglobin which carries oxygen in muscle cells

- a coenzyme involved in energy metabolism of carbohydrates, fats and proteins

Iron

Storage

- can be stored in the body as ferritin or hemosiderin

- storage is usually in the liver, bone marrow, intestinal mucosa, and spleen

Iron

Types of

Heme - found in animal based foods and more absorbable

Non-heme - not easily absorbed

Iron

Sources

Heme - meat, poultry, fish, clams

Non-heme - soybeans, enriched cereals and breads, lentils

Iron

Deficiencies

Stage 1

- decreased iron stores

- reduced ferritin level

- no physical symptoms

Iron

Deficiencies

Stage 2

- decrease iron transport

- reduced transferrin

- reduced production of heme

- physical symptoms include reduced work capacity

Iron

Deficiencies

Stage 3

- iron-deficiency anemia

- decreased production of normal red blood cells

- reduced production of heme

- inadequate hemoglobin to transport oxygen

- symptoms include pale skin, fatigue, reduced work performance, impaired immune and cognitive functions

Iron

Toxicities

- symptoms include nausea, vomiting, diarrhea, dizziness, confusion

- delayed treatment can result in severe damage to the heart, central nervous system, liver, kidneys

- risk most likely from supplements

Iron

Factors that inhibit absorption

Phytates - impairs iron absorption; found in legumes, rice and whole grains

Calcium

Tannins (polyphenols) - impairs iron absorption; found in tea, coffee, red wine, oregano

Soy protein

Iron

Factors that enhance absorption

MPF (meat protein factor) - found in meat, fish and poultry that enhances absorption of non-heme iron

Vitamin C - enhances absorption of non-heme iron

Cast iron pan - absorbs iron from pan

Zinc

Type & Function

Trace mineral

Blood

- coenzyme for hemoglobin production

- part of superoxide dismutase antioxidant enzyme system

- development and fuction of immune system

Zinc

Sources

Oysters

Beans

Beef

Liver

Whole grains

Zinc

Deficiencies

- growth retardation, diarrhea, delayed sexual maturation

- uncommon in the US

Zinc

Toxicities

- intestinal pain, cramps, nausea, vomiting, loss of appetite

- copper absorption is affected

- occurs from supplements

Copper

Type & Function

Trace mineral

Blood

- coenzyme for energy metabolism, and for collagen production

- part of superoxide dismutase antioxidant enzyme system

- required for iron transport

Copper

Sources

Organ meats

Seafood

Nuts

Seeds

Whole grains

Copper

Deficiencies

- anemia, reduced white blood cells, osteoporosis in children

- rare

Copper

Toxicities

- intestinal pain, cramps, nausea, vomiting, liver damage

- not studied well in humans

Calcium

Type & Function

Major mineral

Bones

- form and maintain bones and teeth

- transmission of nerve impulses

- assists in muscle contraction

Calcium

Sources

Yogurt

Milk

Cheese

Sardines (bone in)

Spinach

Kale

Calcium

Deficiencies

- hypocalcemia (low blood calcium)

- can be caused by kidney disease or vitamin D deficiency, but not calcium deficiency alone

- blood calcium is maintained by increase bone resorption to meet calcium needs

Calcium

Toxicities

- mineral imbalance and kidney damage

- excess is generally excreted

- ususally caused by supplements

Calcium

Factors that inhibit absorption

Amount consumed - cannot absorb more than 500mg at one time

Age - more difficult to absorb as we age

Iron, zinc, phosphorus, magnesium - inhibits absorption

Binding factors - phytates and oxalates; found in seeds, nuts, grains and some vegetables

Calcium

Factors that enhance absorption

Vitamin D

Type & Function

Fat soluble vitamin

Bones

- required for calcium and phosphorus absorption

- necessary for bone calcification

- cell differention

- regulates blood calcium levels

- stimulates osteoclasts

Vitamin D

Sources

- can be synthesized by exposure to UV light

Vitamin D2 (ergocalciferol) - found in plant foods

Vitamin D3 (cholercalciferol) - form body synthesizes from sun; found in animal foods, ie fatty fish (salmon, sardines)

- fortified foods (milk, margerine)

Vitamin D

Deficiencies

- can occur with diseases that reduce intestinal absorption of fat

Rickets - bending of soft bones in children

Osteomalacia - weak, painful bones in adults

Vitamin D

Toxicities

- skin synthesis cannot cause excess vitamin D formation

- can occur from supplements or fish oils

Hypercalcemia - high blood calcium

- leads to disability and death due to calcification of soft tissues

Phosphorus

Type & Function

Mineral

Bones & Fluid and Electrolyte Balance

- primary intracellular negatively charged electrolyte

- critical to mineral composition of bone

- required for proper fluid balance

- component of ATP, DNA, membranes

- regulates biochemical pathways by activating or deactivating enzymes

Phosphorus

Sources

- high amounts found in foods that contain protien (meat, milk, eggs, etc)

Phosphorus

Deficiencies

- bone pain, muscle weakness, and dizziness

- rare; at risk are premature infants, elderly consuming poor diets, people who abuse alcohol

Phosphorus

Toxicities

- high blood phosphorus results in muscle spasms and convulsions

- can result from too much vitamin D supplements, in people with kidney disease, or overconsuming phosphorus-containing antacids

Magnesium

Type & Function

Mineral

Bones

- found in bone structure (50-60% of body's magnesium found in bones)

- cofactor for over 300 enzyme systems

- required for the production of ATP, DNA, and proteins

Magnesium

Sources

Green leafy vegetables

Whole grains

Seeds

Nuts

Seafood

Beans

Dairy products (some)

Magnesium

Deficiencies

Hypomagnesemia - low blood calcium and osteoporosis

Magnesium

Toxicities

- diarrhea, nausea, cramps, dehydration

- can occur from supplements

Fluoride

Type & Function

Trace mineral

Bones

- development and maintenance of teeth and bones

- combines with calcium and phosphorus to protect teeth from bacteria

Fluoride

Sources

Fluoridated dental products

Fluoridated water

Fluoride

Deficiencies

- dental caries (cavities)

- may result in lower bone density

Fluoride

Toxicities

Fluorosis (excess fluoride) - creates porous tooth enamel; teeth become stained and pitted

Sodium

Type & Function

Mineral

Fluid & Electrolyte Balance

- required for nerve impulse transmission

- associated with blood pressure and pH balance in body

- assists in the transport of certain nutrients (glucose)into the body

Sodium

Deficiencies

- hyponatremia

- can result from prolonged vomitting, diarrhea, or sweating

Sodium

Toxicities

- hypernatremia

- high blood volume, edema, high blood pressure

- can happen to patients with congestive heart failure or kidney disease

Potassium

Type & Function

Mineral

Fluid & Electrolyte Balance

- very important in muscle contractions and transmission of nerve impulses

- high potassium intake helps to maintain a lower blood pressure

Potassium

Sources

Potatoes

Bananas

Tomatoes

Fresh fruit & vegetables

Whole grains

Potassium

Deficiencies

- hypokalemia

- can be seen in patients with kidney disease or diabetic acidosis

- can occur when taking certain diuretic medications

Potassium

Toxicities

- hyperkalemia

- can occur in patients with kidney disease (low potassium diets, dialysis takes out potassium)

- can alter normal heart rhythm resulting in a heart attack

Chloride

Type & Function

Mineral

Fluid & Electrolyte Balance

- assists the immune system

- part of hydrochloric acid in the stomach

Chloride

Deficiencies

- causes dehydration

- rare, can occur in people with eating disorders

Chloride

Toxicities

- may lead to hypertension in salt-sensitive people

- no other known toxicity

Vitamin E

Type & Function

Fat soluble vitamin

Antioxidant

- no known role in metabolism

- protects PUFAs

- protects LDLs from being oxidized

Vitamin E

Sources

Vegetable oils

Nuts

Seeds

Wheat germ

Soybeans

Broccoli

Vitamin E

Deficiencies

- erythrocyte hemolysis (breakdown of red blood cells)

- deficiencies uncommon

Vitamin E

Toxicities

- can interfere with anticoagulant medications

- toxicities uncommon

Vitamin C

Type & Function

Water soluble vitamin

Antioxidant

- synthesis of collagen

- prevents scurvy

- enhances immune system

Vitamin C

Sources

- fresh fruit and vegetables

Vitamin C

Deficiencies

- scurvy

- bleeding gums, loose teeth, weakness

Vitamin C

Toxicities

- nausea, diarrhea, nosebleeds, abdominal cramps

Beta-carotene

Type & Function

Carotenoids - Provitamin

Antioxidant

- a weak antioxidant

- effective against oxidant in cell membranes and LDLs

Carotenoids:

- enhance immune system

- protect skin from damage by UV light

- protect eye from damage

Beta-carotene

Sources

- fruit & vegetables that are red, orange, yellow, or deep green

Beta-carotene

Deficiencies

Beta-carotene

Toxicities

- large quantities do not appear to be toxic

- skin can turn yellow

Vitamin A

Type & Function

Fat soluble vitamin

Antioxidant

- essential to sight

- protects LDL

- cell differentiation: cells mature and specialize

- sperm production and fertilization

- immune function

- bone growth

Vitamin A

Types of

Retinol

Retinal

Retinoic acid

Vitamin A

Sources

- animal sources of retinol (liver, eggs)

- plant sources of provitamin A carotenoids (dark green, orange, and deep yellow fruits and vegetables)

- foods fortified include reduced-fat milk, plant-based milk, margerine

Vitamin A

Deficiencies

- reversible night blindness

- irreversible blindness due to drying of the cornea

- impaired immunity

- growth failure

Vitamin A

Toxicities

- highly toxic, likely from supplements

- birth defects

- permanent damage to liver and eyes

Selenium

Type & Function

Trace mineral

Antioxidants

- part of the gluthione perozidase enzyme system

- production of thyroxine-thyroid hormone

Selenium

Sources

Organ meats

Pork

Seafood

Nuts

Wheat

Rice (depending on soil levels)

Selenium

Deficiencies

- Keshan disease: heart disease

- Kashin-Beck disease: arthritis

Selenium

Toxicities

- brittle hair, nails, skin rash

- can occur from supplements