Vitamins and minerals
Do not directly provide energy, are needed for generating energy from macronutrients
B-complex vitamins
particularly important in assisting energy metabolism
coenzymes
B-complex vitamins often functions as ________. And it is a molecule that combines with an enzyme to activate it.
energy metabolism
thiamin, riboflavin, vitamin B6, niacin pantothenic acid, and biotin function primarily in energy metabolism
folate and vitamin B12
funtion in cell regeneration and red blood cell synthesis
Thiamin
(Vit B1) required for metabolism of carbohydrate and branched chain amino acids. Assist in production of DNA and RNA synthesis of neurotransmitters.
pork products, sunflower seeds, beans, whole grains
Thiamin food products
beriberi
deficiency of (vit B1): muslce wasting, nerve damage
Riboflavin
(vit B2) involved in oxidation-reduction. part of glutathione peroxidase (antioxidant)
milk, enriched foods, meat
vit B2 food sources
Ariboflavinosis
riboflavin deficiency; sore throat, swollen mucous membranes
Niacin
(vit B3) two forms: nicotinic acid and nicotinamide. Required for oxidation-reduction reactions of carbohydrates, proteins, and fats. can be made from amino acid trytophan.
meat, fish, poultry, enriched breads and cereals
vit B3 food sources
Pellagra
severe niacin deficiency
Pyridoxine
(Vit B6) Coenzyme in amino acid metabolism and gluconeogenesis.
meat, fish, poultry, cereal, starchy vegetables
pyridoxine food sources
nerve damage, skin lesions
toxicity from high dose supplements of vit B6. Deficiency involves skin, blood, nerve tissues
pantothenic Acid
essential for fatty acid metabolism. required for synthesizing cholesterol, steriods, detoxification of drugs.
chicken, beef, egg yolk, potatoes, tomatoes
pantothenic acid food sources. (deficiencies are rare)
Biotin
coenzyme for fatty acid synthesis, gluconeogenesis. Carbohydrate, fat, and protein metabolism. Content determined for very few foods.
Biotin deficiency
seen in large consumption of raw egg whites over time
choline
vitamin-like substance: metabolism, cell membranes, neurotransmission. fat and cholesterol metabolism/transport. Homocysteine metabolism.
widespread in foods
.... Choline food sources
choline deficiency
fat accumulation in liver
choline toxicity
from excess supplemention
iodine
component of thyroid hormones. regulate body temp, metabolism. important in reproduction and growth
saltwater fish, iodize salt
iodine food sources. (excess interferes with thyroid function)
Goiter
enlarged thyroid gland
iodine deficiency disorders
cretinism, hypothyroidism and hyperthyroidism
cretinism
mental retardation, stunted growth
hypothyroidism
low thyroid hormone results in decreased body temperature, sold intolerance, weight gain, fatigue, sluggishness
hyperthyroidism
high levels of thyroid hormone caused by grave's disease. weight loss, increased heat production, muscular tremors, nervousness, racing heartbeat, and protrusion of the eyes
chromium
assists insulin to transport glucose from the bloodstream into the cells. important for RNA and DNA metabolism. (widely distributed in foods)
chromium toxicity
high-dose supplementation safety is unknown
deficiency chromium
include in labs: inhibit glucose uptake into the cells, causing a rise in blood glucose and insulin levels
manganese
cofactor in protein, fat, carbs metabolism, gluconeogenesis, cholesterol synthesis, and urea formation. Part of antioxidant superoxide dismutase
manganese food sources
whole-grain foods
toxicity of manganese
impairs the nervous system, causing spasms and tremors
sulfur
a major mineral. component of thiamin and biotin. part of amino acids: methionine, cysteine. required by liver for alcohol detoxification. assists in maintaining acid-base balance. obtained dietary proteins
inadequate B-vitamin intake
impacts ability to perform physical activity ( limited studies show poor work performance: lower intensity and duration). Diets high in unenriched processed foods provide inadequate levels of B-vitamins ( they are replaced by the enrichment process)