7.2: Minerals and Vitamins- a closer look
- Page ID
- 234025
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- List reasons why vitamins and minerals are critical to a healthy diet.
- Describe the functional role, intake recommendations and sources of vitamins and major minerals.
- Learn about the importance and sources of dietary fiber.
- Learn about the importance of water.
Vitamins and minerals are essential to human health and can be obtained in our diet from different types of food.
Dietary Minerals
Minerals in food are inorganic compounds that work with other nutrients to ensure the body functions properly. Minerals are abundant in our everyday lives. From the soil in your front yard to the jewelry you wear on your body, we interact with minerals constantly. There are 20 essential minerals that must be consumed in our diets to remain healthy. The amount of each mineral found in our bodies vary greatly and therefore, so does consumption of those minerals. When there is a deficiency in an essential mineral, health problems may arise.
Major minerals (Figure \(\PageIndex{1}\)) are classified as minerals that are required in the diet each day in amounts larger than 100 milligrams. These include sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur. These major minerals can be found in various foods. Consuming a varied diet significantly improves an individual’s ability to meet their nutrient needs. The most common minerals in the body are calcium and phosphorous, both of which are stored in the skeleton and necessary for the hardening of bones. Most minerals are ionized, and their ionic forms are used in physiological processes throughout the body. Sodium and chloride ions are electrolytes in the blood and extracellular tissues, and iron ions are critical to the formation of hemoglobin. There are additional trace minerals that are still important to the body’s functions, but their required quantities are much lower.
Figure \(\PageIndex{1}\) The major and trace minerals. Image by Allison Calabrese / CC BY 4.0.
Like vitamins, minerals can be consumed in toxic quantities (although it is rare). A healthy diet includes most of the minerals your body requires, so supplements and processed foods can add potentially toxic levels of minerals. Tables \(\PageIndex{1}\) and \(\PageIndex{2}\) provide a summary of minerals and their function in the body.
Table \(\PageIndex{1}\) Major Minerals and their Function in the Body.
Major Minerals | ||||
---|---|---|---|---|
Mineral | Sources | Recommended daily allowance | Function | Problems associated with deficiency |
Potassium | Meats, some fish, fruits, vegetables, legumes, dairy products | 4700 mg | Nerve and muscle function; acts as an electrolyte | Hypokalemia: weakness, fatigue, muscle cramping, gastrointestinal problems, cardiac problems |
Sodium | Table salt, milk, beets, celery, processed foods | 2300 mg | Blood pressure, blood volume, muscle and nerve function | Rare |
Calcium | Dairy products, dark green leafy vegetables, blackstrap molasses, nuts, brewer’s yeast, some fish | 1000 mg | Bone structure and health; nerve and muscle functions, especially cardiac function | Slow growth, weak and brittle bones |
Phosphorous | Meat, milk | 700 mg | Bone formation, metabolism, ATP production | Rare |
Magnesium | Whole grains, nuts, leafy green vegetables | 310–420 mg | Enzyme activation, production of energy, regulation of other nutrients | Agitation, anxiety, sleep problems, nausea and vomiting, abnormal heart rhythms, low blood pressure, muscular problems |
Chloride | Most foods, salt, vegetables, especially seaweed, tomatoes, lettuce, celery, olives | 2300 mg | Balance of body fluids, digestion | Loss of appetite, muscle cramps |
Table \(\PageIndex{2}\) Trace Minerals and their Function in the Body.
Trace Minerals | ||||
---|---|---|---|---|
Mineral | Sources | Recommended daily allowance | Function | Problems associated with deficiency |
Iron | Meat, poultry, fish, shellfish, legumes, nuts, seeds, whole grains, dark leafy green vegetables | 8–18 mg | Transport of oxygen in blood, production of ATP | Anemia, weakness, fatigue |
Zinc | Meat, fish, poultry, cheese, shellfish | 8–11 mg | Immunity, reproduction, growth, blood clotting, insulin and thyroid function | Loss of appetite, poor growth, weight loss, skin problems, hair loss, vision problems, lack of taste or smell |
Copper | Seafood, organ meats, nuts, legumes, chocolate, enriched breads and cereals, some fruits and vegetables | 900 µg | Red blood cell production, nerve and immune system function, collagen formation, acts as an antioxidant | Anemia, low body temperature, bone fractures, low white blood cell concentration, irregular heartbeat, thyroid problems |
Iodine | Fish, shellfish, garlic, lima beans, sesame seeds, soybeans, dark leafy green vegetables | 150 µg | Thyroid function | Hypothyroidism: fatigue, weight gain, dry skin, temperature sensitivity |
Sulfur | Eggs, meat, poultry, fish, legumes | None | Component of amino acids | Protein deficiency |
Fluoride | Fluoridated water | 3–4 mg | Maintenance of bone and tooth structure | Increased cavities, weak bones and teeth |
Manganese | Nuts, seeds, whole grains, legumes | 1.8–2.3 mg | Formation of connective tissue and bones, blood clotting, sex hormone development, metabolism, brain and nerve function | Infertility, bone malformation, weakness, seizures |
Cobalt | Fish, nuts, leafy green vegetables, whole grains | None | Component of B12 | None |
Selenium | Brewer’s yeast, wheat germ, liver, butter, fish, shellfish, whole grains | 55 µg | Antioxidant, thyroid function, immune system function | Muscle pain |
Chromium | Whole grains, lean meats, cheese, black pepper, thyme, brewer’s yeast | 25–35 µg | Insulin function | High blood sugar, triglyceride, and cholesterol levels |
Molybdenum | Legumes, whole grains, nuts | 45 µg | Cofactor for enzymes | Rare |
The Vitamins: Vital, but Not All are Amines
Vitamins are organic compounds found in foods and are a necessary part of the biochemical reactions in the body. They are involved in a number of processes, including mineral and bone metabolism, and cell and tissue growth, and they act as cofactors for energy metabolism. The B vitamins play the largest role of any vitamins in metabolism (Tables \(\PageIndex{3}\) and \(\PageIndex{4}\))
You get most of your vitamins through your diet, although some can be formed from the precursors absorbed during digestion. For example, the body synthesizes vitamin A from the β-carotene in orange vegetables like carrots and sweet potatoes. Vitamins are either fat-soluble or water-soluble. Fat-soluble vitamins A, D, E, and K, are absorbed through the intestinal tract with lipids in chylomicrons. Vitamin D is also synthesized in the skin through exposure to sunlight. Because they are carried in lipids, fat-soluble vitamins can accumulate in the lipids stored in the body. If excess vitamins are retained in the lipid stores in the body, hypervitaminosis can result.
Water-soluble vitamins, including the eight B vitamins and vitamin C, are absorbed with water in the gastrointestinal tract. These vitamins move easily through bodily fluids, which are water based, so they are not stored in the body. Excess water-soluble vitamins are excreted in the urine. Therefore, hypervitaminosis of water-soluble vitamins rarely occurs, except with an excess of vitamin supplements.
Figure \(\PageIndex{3}\): The Vitamins. Image by Allison Calabrese / CC BY 4.0.
Fat Soluble Vitamins
From the structures shown below, it should be clear that these compounds have more than a solubility connection with lipids. VitaminsA is a terpene, and vitamins E and K have long terpene chains attached to an aromatic moiety. The structure of vitamin D can be described as a steroid in which ring B is cut open and the remaining three rings remain unchanged. The precursors of vitamins A and D have been identified as the tetraterpene beta-carotene and the steroid ergosterol, respectively.
Table \(\PageIndex{3}\) lists the different fat soluble vitamins and its function.
Table \(\PageIndex{3}\) Fat Soluble Vitamins and Their Function.
Vitamin and alternative name | Sources | Recommended daily allowance | Function | Problems associated with deficiency |
---|---|---|---|---|
A
retinal or β-carotene |
Yellow and orange fruits and vegetables, dark green leafy vegetables, eggs, milk, liver | 700–900 µg | Eye and bone development, immune function | Night blindness, epithelial changes, immune system deficiency |
D
cholecalciferol |
Dairy products, egg yolks; also synthesized in the skin from exposure to sunlight | 5–15 µg | Aids in calcium absorption, promoting bone growth | Rickets, bone pain, muscle weakness, increased risk of death from cardiovascular disease, cognitive impairment, asthma in children, cancer |
E
tocopherols |
Seeds, nuts, vegetable oils, avocados, wheat germ | 15 mg | Antioxidant | Anemia |
K
phylloquinone |
Dark green leafy vegetables, broccoli, Brussels sprouts, cabbage | 90–120 µg | Blood clotting, bone health | Hemorrhagic disease of newborn in infants; uncommon in adults |
Web link
More detailed information on the different fat soluble vitamins can be found on the link below.
Water Soluble Vitamins
All water-soluble vitamins (Table \(\PageIndex{4}\)) play a different kind of role in energy metabolism; they are required as functional parts of enzymes involved in energy release and storage. Vitamins and minerals that make up part of enzymes are referred to as coenzymes and cofactors, respectively. Coenzymes and cofactors are required by enzymes to catalyze a specific reaction. They assist in converting a substrate to an end-product. Coenzymes and cofactors are essential in catabolic pathways and play a role in many anabolic pathways too. In addition to being essential for metabolism, many vitamins and minerals are required for blood renewal and function. At insufficient levels in the diet these vitamins and minerals impair the health of blood and consequently the delivery of nutrients in and wastes out, amongst its many other functions.
Table \(\PageIndex{4}\) Water Soluble Vitamins and Their Function.
Vitamin and alternative name | Sources | Recommended daily allowance | Function | Problems associated with deficiency |
---|---|---|---|---|
B1
thiamine |
Whole grains, enriched bread and cereals, milk, meat | 1.1–1.2 mg | Carbohydrate metabolism | Beriberi, Wernicke-Korsikoff syndrome |
B2
riboflavin |
Brewer’s yeast, almonds, milk, organ meats, legumes, enriched breads and cereals, broccoli, asparagus | 1.1–1.3 mg | Synthesis of FAD for metabolism, production of red blood cells | Fatigue, slowed growth, digestive problems, light sensitivity, epithelial problems like cracks in the corners of the mouth |
B3
niacin |
Meat, fish, poultry, enriched breads and cereals, peanuts | 14–16 mg | Synthesis of NAD, nerve function, cholesterol production | Cracked, scaly skin; dementia; diarrhea; also known as pellagra |
B5
pantothenic acid |
Meat, poultry, potatoes, oats, enriched breads and cereals, tomatoes | 5 mg | Synthesis of coenzyme A in fatty acid metabolism | Rare: symptoms may include fatigue, insomnia, depression, irritability |
B6
pyridoxine |
Potatoes, bananas, beans, seeds, nuts, meat, poultry, fish, eggs, dark green leafy vegetables, soy, organ meats | 1.3–1.5 mg | Sodium and potassium balance, red blood cell synthesis, protein metabolism | Confusion, irritability, depression, mouth and tongue sores |
B7
biotin |
Liver, fruits, meats | 30 µg | Cell growth, metabolism of fatty acids, production of blood cells | Rare in developed countries; symptoms include dermatitis, hair loss, loss of muscular coordination |
B9
folic acid |
Liver, legumes, dark green leafy vegetables, enriched breads and cereals, citrus fruits | 400 µg | DNA/protein synthesis | Poor growth, gingivitis, appetite loss, shortness of breath, gastrointestinal problems, mental deficits |
B12
cyanocobalamin |
Fish, meat, poultry, dairy products, eggs | 2.4 µg | Fatty acid oxidation, nerve cell function, red blood cell production | Pernicious anemia, leading to nerve cell damage |
C
ascorbic acid |
Citrus fruits, red berries, peppers, tomatoes, broccoli, dark green leafy vegetables | 75–90 mg | Necessary to produce collagen for formation of connective tissue and teeth, and for wound healing | Dry hair, gingivitis, bleeding gums, dry and scaly skin, slow wound healing, easy bruising, compromised immunity; can lead to scurvy |
Web link
More detailed information on the different water soluble vitamins can be found on the link below.
Summary
- Vitamins and minerals are essential parts of the diet. They are needed for the proper function of metabolic pathways in the body.
- Vitamins are not stored in the body, so they must be obtained from the diet or synthesized from precursors available in the diet.
- Minerals are also obtained from the diet, but they are also stored, primarily in skeletal tissues.
Contributors
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- Wikipedia
- Minerals, Vitamins, and Other Essentials. (2021, June 19). Retrieved June 22, 2021, from https://chem.libretexts.org/@go/page/152248