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FOOD SCIENCE
VITAMINS AND MINERALS
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Vitamin
is the term used for a group of organic compounds other than
carbohydrates
,
proteins
and
fats.
Vitamins
occur in little quantities in food, also called
micronutrients.
Potassium
can be sourced from
fruit
,
vegetables
, and
coffee.
Potassium
is found in the body cell and maintains
fluid balance
in the body.
The
kidney
regulates
potassium
in the body.
Deficiency in
potassium
can cause
muscle paralysis.
Excessive potassium
can lead to cardiac arrest.
The term
vitamin
was coined from the words
‘vital amine’
, which are
vital
for
life.
Vitamins
do not provide
energy.
Vitamins
are essential for some specific body functions such as
regulation
,
maintenance
,
growth
and
protection.
All
vitamins
can be synthesised on
commercial
scale, though
fresh
food are always
preferred.
Fat soluble vitamins include Vitamin
A
,
D
,
E
and
K.
Excess
of
fat soluble vitamins
is stored in the
liver
and in
body fat.
Water soluble vitamins include Vitamins
Bs
and
C.
Eight B vitamins are:
Thiamin
(
B-1
),
Riboflavin
(
B-2
),
Niacin
(
B-3
),
Pyridoxine
(
B-4
),
Cobalamin
(
B-12
),
Folacin
/
folate
(
B-9
),
Pantothenic acid
,
Biotin.
Water
soluble vitamins are not stored in
tissues
, must have
constant supply.
Vitamin
A
benefits include promoting good
vision
,
healthy
skin, and
growth
and
maintenance
of
bones
,
teeth
, and
cell structure.
Deficiencies of Vitamin A can lead to
blindness
,
stunted growth
, and impaired
immune system.
Toxicities of Vitamin A can include
loss
of
appetite
,
blurred vision
,
abdominal pain
,
hair loss
, and
joint pain.
Sources of
Vitamin A
include whole
milk
,
carotene
, animal body
oils
,
legume
forages, and can be
synthetically
produced.
Vitamin D is essential for
building
and
maintaining
bones and teeth, and is responsible for
absorption
and
utilization
of
calcium.
Vitamin D may boost
immune system.
Deficiency signs of Vitamin D include
retarded growth
,
misshapen bones
(
rickets
), and
osteoporosis.
Toxicities of Vitamin D
can include most toxic of all vitamins, with symptoms such as loss of appetite, nausea, vomiting, and kidney damage.
Sources
of
Vitamin D
include whole
milk
,
fish liver oils
, and
sunlight.
Vitamin
E
is important to
red blood cells
,
muscles
and other
tissues
, and
deficiency
is rare.
Toxicities of Vitamin
E
are rare, but it acts as a
blood thinner.
Foods rich in Vitamin
E
include
vegetable oils
,
salad dressings
, whole
grain cereals
,
green leafy vegetables
,
nuts
,
seeds
,
peanut butter.
Vitamin K
is important for
blood clotting
and also has a role for
bone health
, and is mostly made in the
intestines.
Deficiency
of
Vitamin K
can lead to
hemorrhaging.
Toxicities of Vitamin K
can include breakage of red blood cells.
B1
or
thiamine
helps to convert
carbohydrates
to
energy
, and deficiency can lead to
fatigue
,
nausea
,
depression
, and
nerve damage.
B2
or
riboflavin
is key to
metabolism
and
red blood cells
, and
deficiency
can lead to
dry
,
scaly skin.
B6
or pyridoxine is involved in chemical reactions of
proteins
and
amino acids.
Foods rich in
B5
(
pantothenic acid
) and
B7
(
biotin
/
vitH
) include
almost any food
,
plant-based
or
animal-based.
Minerals
are
inorganic substances
found in
body tissues
and
fluids
, they constitute
4
% of our
body weight.
Deficiency in
B6
or pyridoxine can lead to
skin changes
,
dementia
,
nervous system disorders
and
anemia.
Deficiencies
in
B5
(
pantothenic acid
) and
B7
(
biotin
/
vitH
) are
rare.
Calcium
is the most abundant mineral in your body,
99
% is stored in the bones.
Deficiency
in Vitamin C is
rare.
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